20 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy | Dr. Andrew Huberman - YouTube

Welcome to this 20-minute non-sleep deep rest protocol. Non-sleep deep rest is a powerful tool that can allow you to control the relaxation state of your nervous system and your overall state of mind. It can restore mental and physical vigor, and it can be done any time of day or night. It can even partially offset the negative consequences of getting too little sleep. Non-sleep deep rest takes advantage of the fact that specific forms of breathing place us into a state of deep relaxation by slowing our heart rate down. It also takes advantage of the fact that we can control our perception. That is, which sensations we are focused on. Sensations are simply the conversion of physical events in the world into a language that our body and brain can understand. It's a process by which things like photons of light, mechanical pressure on our skin, sound waves, and so on are converted to electrical and chemical signals in our neurons or nerve cells. Sensation is simply the sensations that we happen to be focused on at a given moment, and perception is an incredible aspect of our nervous system. We can't directly control what sensations are around us and inside of us. They are just there, but we can control our two kinds of perceptions. One kind of perception is called exteroception and is when we pay attention to things around us, beyond the confines of our skin.

欢迎参与这个20分钟的非睡眠深度休息程序。非睡眠深度休息是一种强大的工具，可以帮助你控制神经系统的放松状态以及整体的心境。它可以恢复你的心理和身体的活力，任何时间都可以进行，无论是白天还是晚上。它甚至能部分抵消睡眠不足带来的负面影响。非睡眠深度休息利用特定的呼吸方式，通过减缓心率使我们进入深度放松状态。同时，我们还可以控制我们的感知，也就是我们专注于哪种感觉。感觉是将外界物理事件转化为我们身体和大脑能理解的语言的过程，例如光子的光、皮肤上的机械压力、声波等，都会转化为神经元中的电信号和化学信号。感觉就是我们在某一时刻专注的感觉，而感知是神经系统的一个奇妙方面。我们不能直接控制周围和体内的感觉，它们只是存在着，但我们可以控制两种感知。一种感知叫做外感知，是指我们关注皮肤之外的事物时的感觉。

The other type of perception is called interoception and it's when we pay attention to things at the level of the surface of our skin and inward inside our body. With non-sleep-deep rest, you can shift your brain state from one of thinking, stress, planning, from anticipation of any kind, positive or negative, to one of pure sensation and deep relaxation. It's very simple to do. You'll want to do this protocol seated or lying down. So if you're not already seated or lying down, please do so now. You'll also want to close your eyes. So if your eyes aren't already closed, please close them now. Throughout this protocol, you'll want to breathe normally, unless instructed to do otherwise. One pattern of breathing you'll be asked to do is to inhale deeply, ideally through your nose. But if you can't do it through your nose, inhale through your mouth. Try that now. Inhale deeply through your nose and then exhale all of your air through your mouth. Let's do that again. Exhale deeply through your nose and then exhale completely through your mouth. And as you exhale, exhale through thinly pursed lips as if through a small straw. Let's repeat that two more times. Inhale deeply through your nose and then exhale completely through thinly pursed lips. One more time. Inhale deeply through your nose and then exhale completely through your mouth through thinly pursed lips. Breathing in that way, that is, inhaling deeply through your nose and then exhaling completely through the mouth through thinly pursed lips is known to slow your heart rate down and relax your nervous system. Feel free now to simply breathe normally. Now in your mind's eye, imagine yourself standing over yourself, looking at your body, which is seated or lying down. And imagine holding a flashlight or a spotlight and directing it at your feet.

另一种感知叫做内感受，这是指我们注意到皮肤表面和身体内部的感觉。通过非睡眠深度休息（NSDR），你可以将大脑状态从思考、压力、计划、任何形式的预期（正面或负面）转变为纯粹的感觉和深度放松。这很简单。最好在坐着或躺着的状态下进行，所以如果你还没坐下或躺下，请现在这样做。你也需要闭上眼睛，如果眼睛还没闭上，请现在闭上。在整个过程中，除非有特别指示，保持正常呼吸。有一种呼吸模式，你会被要求深吸气，最好通过鼻子吸入。如果通过鼻子吸不了，就通过口吸气。现在试一下，深深吸气，然后通过嘴巴全部呼气。再做一次，深深吸气，然后通过嘴巴完全呼气。呼气时，用像小吸管一样微抿的嘴唇呼气。再重复两次，深吸气，然后尽全力通过微抿的嘴唇完全呼气。最后一次，深吸气，然后完全通过微抿的嘴唇呼气。这样呼吸，即通过鼻子深吸气，再通过微抿的嘴唇完全呼气，可以减缓你的心率并放松神经系统。现在你可以正常呼吸。在你的脑海中，想象你站在自己的上方，俯视坐着或躺着的身体，并想象自己拿着手电筒或聚光灯，照在自己的脚上。

Focus your attention on whatever it is that your feet happen to be in contact with. It could be socks, sandals, shoes, or merely the air. It doesn't matter. Focus your attention specifically on the bottoms of your feet and try to perceive whatever it is they are sensing. They could be tingling. They could even be numb. It doesn't matter. Now imagine expanding that spotlight to include the tops of your feet, your shins, your calves. Training that spotlight further to include your thighs, your hamstrings, and up to your waist. Now with your entire lower body illuminated inside the beam of light from that spotlight, inhale deeply through your nose or through your mouth. And then exhale completely through thinly pursed lips until your lungs are empty. Repeat that twice more. And each time as you exhale, imagine your lower body sinking down about a centimeter into whatever surface you happen to be in contact with now.

将注意力集中在你的脚当前接触到的任何东西上。可能是袜子、凉鞋、鞋子，或者只是空气。都没关系。专门将注意力集中在脚底，尝试感知它们正在感觉到的任何东西。它们可能会有刺痛感，甚至可能是麻木的，都无所谓。现在想象将注意力扩展，包含脚背、小腿和小腿肚。再将注意力进一步扩展，包含大腿、腿筋，一直到腰部。现在，用这束光照亮整个下半身，通过鼻子或嘴深深吸气，然后通过薄薄的嘴唇完全呼气，直到肺部空了。重复两次。每次呼气时，想象你的下半身向下沉了一厘米，沉入你当前接触到的表面。

Now continue by breathing normally. Inhale deeply. And as you exhale, imagine your body sinking another centimeter into the surface you are lying or sitting down on. As you inhale, remember to have your belly expand ever so slightly. And as you exhale, your stomach will fall ever so slightly. As you breathe in this manner, continue to imagine the spotlight illuminating your entire body. As you inhale, you can imagine that spotlight getting slightly brighter. And as you exhale, imagine the spotlight getting slightly dimmer. Continue to inhale into exhale while imagining your body sinking down. Now pay attention to the muscles of your face. And as you continue to breathe normally, try to relax the muscles of your face. At first, only slightly. And then with each subsequent breath, relaxing the muscles of your forehead and face. More and more.

现在继续正常呼吸。深深地吸气。当你呼气时，想象你的身体再沉入一个厘米到你躺着或坐着的表面。吸气时，记得让你的腹部微微扩张。呼气时，你的腹部会稍微收缩。继续以这种方式呼吸，同时想象聚光灯照亮了你的整个身体。吸气时，想象聚光灯变得稍微亮一些。呼气时，想象聚光灯变得稍微暗一些。继续吸气、呼气，同时想象你的身体逐渐下沉。现在注意你的面部肌肉。继续正常呼吸，尝试放松你的面部肌肉。首先，只是稍微放松一些。然后每次呼吸时，让你的额头和脸部肌肉越来越放松。

Now regardless of the environment you are in, try to listen to sounds within that environment. Whatever happens to be surrounding you, try to hear it. Perhaps you can only hear the sound of your own breathing. Perhaps there are noises in the room. Notice of the sounds you hear. Try to focus on them. Now you will breathe in the same manner you breathe before, with a deep inhale through your nose until your lungs are full. And then a slow, complete exhale through slightly pursed lips. Let's repeat that again. Inhale through your nose until your lungs are full. And exhale slowly through your mouth, with slightly pursed lips.

现在，无论你身处什么环境，试着聆听周围的声音。不管周围是什么样的情况，尽量去听。也许你只能听到自己的呼吸声。也许房间里有一些其他的声音。注意你听到的声音，试着专注于它们。现在，你要按照之前的方式进行呼吸，先通过鼻子深深地吸气，直到肺部充满空气。然后通过微微抿起的嘴唇慢慢地完全呼气。让我们再重复一次。通过鼻子吸气，直到肺部充满空气。然后通过微微抿起的嘴唇慢慢呼气。

Now in your mind's eye, try to imagine your body again illuminated by a spotlight. Imagine looking down at yourself and your entire body is illuminated by that spotlight. Dim that spotlight in your mind by about 50%. And as you do so, deliberately relax the muscles of your legs. And deliberately relax the muscles of your hands, sensing your palms, wrists and fingers. Continue to breathe normally. And in your mind's eye, dim the spotlight 50% further still, so that the image of your body in your mind's eye is barely a silhouette.

现在在你的想象中，试着想象你的身体被一束聚光灯照亮。想象自己低头看着自己，整个身体都被那束聚光灯照亮。然后在脑海中将那束聚光灯的亮度降低50%。同时，刻意放松你的腿部肌肉。再刻意放松你的手部肌肉，感受你的手掌、手腕和手指。继续正常呼吸。然后在你的想象中，再将那束聚光灯的亮度降低50%，以至于你的身体在脑海中的形象几乎仅能看到一个轮廓。

Now in your mind's eye, make the spotlight brighter. Try to see any portion of your body in your mind's eye, your hands, your arms, your torso, your feet. No matter if you see one or all of these parts, try to see them as if you are staring down at yourself. Now move the spotlight to your abdomen and focus your attention on whatever it is your abdomen is sensing. As you inhale, your stomach should move out slightly, and as you exhale, it should sink down. Expand the spotlight to include your upper abdomen, your chest, your neck. And now in your mind's eye, imagine that spotlight is expanding to include your arms as well. Continue to breathe normally.

现在在你的心灵之眼中，让聚光灯变得更亮。试着用心灵之眼看到你身体的某一部分，比如你的手、胳膊、躯干、脚。不管你看到的是其中的一部分还是全部，都试着把它们看成是你在向下看自己。现在将聚光灯移动到你的腹部，集中注意力在你腹部的感觉上。当你吸气时，腹部应该会微微鼓起，而当你呼气时，腹部应该会下沉。将聚光灯扩展到上腹部、胸部和颈部。现在在你的心灵之眼中，想象聚光灯扩展到包括你的手臂。继续正常呼吸。

Now focus your perception on whatever surface your back happens to be in contact with. A shirt, a chair, a sofa. Whatever surface it happens to be contacting, focus on that contact now. Simply bring your attention and your perception to those points of contact. And as you do so, inhale deeply again through your nose or through your mouth. And then as you exhale, imagine your back and your upper body sinking about a centimeter into whatever surface they happen to be in contact with. Now move the spotlight to include your face, the top of your head, and the back of your head. And as you continue to breathe normally, focus your perception on relaxing the muscles of your face. And as you continue to breathe normally, see if you can extend the duration of your exhales ever so slightly.

现在把注意力集中在你的背部与什么表面接触上。可以是衬衫、椅子、沙发，任何表面。现在专注于这些接触点。简单地把你的注意力和感知都放在这些接触点上。然后深深地通过鼻子或嘴巴吸气。当你呼气时，想象你的背部和上半身沉入与之接触的表面大约一厘米。现在，把注意力扩展到包括你的脸部、头顶和后脑勺。在继续正常呼吸的同时，集中注意力放松脸部的肌肉。继续正常呼吸，试着稍微延长呼气的时间。

And now in your mind's eye, expand the spotlight downward to include your neck, your chest, your arms, your abdomen, your waist, your legs, and down to your feet. Imagine yourself looking down at your own body illuminated inside of the spotlight. And in your mind's eye, deliberately dim that spotlight. Make the illumination less intense. Inhale deeply again through your nose or through your mouth. And then exhale completely through thinly pursed lips. And as you do so, imagine your entire body sinking into the surface it's in contact with. Now while continuing to breathe normally, move your toes ever so slightly. You'll notice that you are in control of your nervous system.

现在在你的脑海中，想象将聚光灯向下扩展，照亮你的脖子、胸部、手臂、腹部、腰部、双腿，一直到脚。想象自己在聚光灯中俯视自己的身体。然后在脑海中，故意将聚光灯的亮度调暗，让光线不那么强烈。再次用鼻子或嘴深深吸气，然后通过微微抿紧的嘴唇完全呼气。在你呼气的时候，想象你的整个身体沉入与你接触的表面。现在继续正常呼吸，轻微移动你的脚趾。你会注意到，你正在控制自己的神经系统。

You can direct your perceptions and your actions. In doing so, you'll notice that you are in control of your nervous system. Meaning, you direct your perceptions and your actions. Move your ankles and bend your knees just the slightest bit. You can move your upper body from side to side, your head from side to side, or even nod just slightly. Now move your hands. Lift your arms just a tiny bit, then set them down again. And now, whenever you are ready, slowly open your eyes. And as you do so, you'll notice that normally, your nervous system is bombarded with sensory information, mostly visual information. But you have eliminated during this non-sleep, deep rest protocol.

你可以引导自己的感知和行动。当你这样做时，你会注意到自己在控制着自己的神经系统。意思是说，你在引导自己的感知和行动。轻轻移动脚踝和微微弯曲膝盖。你可以左右移动上半身，左右转动头部，甚至轻轻点头。现在动动手。稍微抬起手臂，然后再放下来。现在，当你准备好的时候，慢慢睁开眼睛。当你睁开眼睛时，你会注意到，通常你的神经系统会被感官信息，主要是视觉信息所轰炸。但是在这种非睡眠的深度休息过程中，你已经消除了这些信息的干扰。

As you have now experienced, you are in control of your perceptions. Controlling your perceptions is simply directing your attention to specific sensations. And you control which sensations you perceive by directing your attention spotlight to whatever part or parts of your body that you choose. This reflects the remarkable power of the human brain. You can direct your actions, your perceptions, and you can do so in order to bring about deep relaxation. You can also do that to achieve heightened states of alertness or attention to any sensation outside of you or within you.

正如你现在所体验到的，你可以控制你的感知。控制感知其实就是将注意力集中在特定的感觉上。通过将注意力集中在你选择的身体部位，你就能控制你感受到的具体感觉。这显示了人类大脑的非凡力量。你可以引导自己的行为和感知，以达到深度放松的状态。你也可以同样地引导自己，以实现高度警觉或对内外各种感觉的集中注意。

Non-sleep deep rest protocols, such as this one, can help you restore your sense of mental and physical vigor, can partially offset the effects of not getting enough sleep, and can also help you get better at falling and staying asleep. It can be done any time of day or night when you feel you need a mental and or physical reset. Thank you for joining me for this non-sleep deep rest protocol brought to you by Huberman Lab and AG1.

深度休息程序（非睡眠状态）可以帮助你恢复心理和身体的活力，部分抵消缺乏睡眠的影响，还能帮助你更好地入睡和保持睡眠。你可以在任何需要心理或身体重置的时间进行。感谢你参与由Huberman实验室和AG1带来的这个深度休息程序。