NSDR: The Science-Backed Power Nap Without the Nap
We all know the feeling: your brain is foggy, your body feels drained, and a mid-afternoon slump has you reaching for yet another coffee. But what if you could recharge without even sleeping? Enter Non-Sleep Deep Rest (NSDR) – a simple, science-supported technique to relax your body and refresh your mind in just a few minutes.
Popularized by neuroscientists like Dr. Andrew Huberman, NSDR is all about finding deep relaxation while staying awake. It’s a tool that’s easy to integrate into your day, whether you’re at your desk, on your couch, or lying on a yoga mat.
Personally, I do not want to go back to my life without NSDR.
What Is NSDR?
NSDR combines intentional relaxation techniques (like guided meditation or body scans) with slow, conscious breathing. This practice helps your body rest deeply while your mind remains awake and alert, creating a state of calm focus. Think of it as the ultimate brain reset – without the need to actually fall asleep.
How to Practice NSDR: A Quick Guide
Find a Quiet Space: Sit or lie down in a comfortable position where you won’t be disturbed.
Close Your Eyes: This helps reduce external distractions. An eye mask is super helpful too.
Follow a Guided Practice: Use a recording or app with a guided NSDR session, which typically lasts 10-30 minutes. It might involve focusing on your breath, relaxing different parts of your body, or visualizing calming imagery. You find one of my recordings (German) at the end of this BLOG, I share some other great sources too.
Breathe Deeply: Take slow, steady breaths to help your body shift into a state of relaxation.
Let Go: Simply allow yourself to follow the guide and let your mind and body rest.
Why It Works: The Science of NSDR
NSDR taps into your brain’s natural ability to recover and recharge. Here’s how:
Activates the Parasympathetic Nervous System: By focusing on relaxation, NSDR helps reduce stress and bring your body into a restorative state.
Enhances Neuroplasticity: Studies show that deep rest improves learning and memory by making your brain more adaptable.
Enhances the connection and sensitivity to your emotions and your body.
Boosts Energy and Focus: Just 10-20 minutes of NSDR can leave you feeling refreshed, like a mini power nap without the grogginess.
When to Use NSDR
During Stressful Days: Take a break to calm your nerves and reset your focus.
To Improve Sleep: Use NSDR before bed to ease your body into a restful state.
As a Midday Recharge: Replace your coffee break with 12 minutes of deep rest for sustainable energy.
Give It a Try Today
NSDR is more than just a trendy wellness hack – it’s a practical way to reclaim calm and clarity in a fast-paced world. Find a quiet spot, press play on a guided session, and let your body and mind reset. Because sometimes, the best way to recharge is to simply rest – without the sleep.
Here your find a 12 min NSDR I recorded for the Inhouse-Training RICHTIG STRESSEN:
Personally I love the NSDRs of Ally Boothroyd - you find a lot of her work on YouTube!
You find more NSDRs on YouTube, also from the Master himself - Andrew Huberman.
Let me know how NSDR works for you!
Would you like suggestions for incorporating NSDR into leadership coaching or team practices? Let me know!
#Leadership #NSDR #Stress #Performance