That's amazing, Andrew! I will listen to it, even though I don't practice any kind of NSDR, nor meditation, nor anything else. I have quite insuficient sleep, therefore I sleep even 10-11 hours and I still feel tired. I know it's not normal, I might have some kind of the chronical fatique. Just by the way I extremely value and appreciate that I have all five senses. The vision and hearing are the most fascinating, fundamental, crucial, vital and important from all of our senses.
This is incredible, just did it and am extremely impressed with the outcome. Its so refreshing and nice to open my eyes and not be drowned in information. Thank you virtusan and thank you as always Andrew
Thank you Dr. Huberman + Virtusan. I just did the protocol and it is relaxing and great. P.s. Some 15 yrs ago, I took my first yoga class ever, at a gym. It was none mystical and mostly exercise oriented. I joined because few of my back vertebrates were hurting and I thought I must exercise to get stronger and help the relief from this pain. After 50 minutes of guided movements - which were releasing the body from tension - we came down to the best part of the class as some would describe it, relaxation and meditation. I had no idea what is entailed. Our teacher, calmly guided us to scan each part of our body - just as you did. He stayed on each part a bit longer. He said: As you look at each part of your body see if there is any pain, any tension, and tell your body to release it. And so I did. I couldn’t believe that the two painful vertebrate started to feel adjusted and the pain was gone after the class. It felt so good. Today I understand we are calling that a protocol - NSDR. I know the exercise helped immensely. But I started to believe that our brain has powers that are perhaps unknown to us, and I keep testing that power when I can. Even if we don’t have a scientific way to describe this yet, one way or the other, the brain is an amazingly complicated machine. This was a wonderful practice. Grateful for it 🙏🏻 thank you
Not one to comment on RUclips videos but it’s gotta be done. I’ve struggled with anxiety for the last 4 years pretty badly. I exercise regularly, cold shower, eat well etc etc. but nothing reduced it to a level where I was enjoying life that much at any point. I was being sick from anxiety at points around 2 months ago. I listen to Andrew a lot and heard him continuously talk about this and thought why not what have I got to lose it’s an 11 minute video. It’s reduced my anxiety from about 8/10 to a 2/10 max. I do it once a day in the evenings and have done for 2 months and it’s changed my life. If you suffer with anxiety with no obvious cause like I have then honestly give this a go once a day for a week and see the difference it has on your life. Absolutely unbelievable. Cheers Andrew
Hey💙 I also struggled with anxiety and that‘s why you probably relate when I say that I wanted to find the root cause for it so bad. I mean yeah, tons of techniques out there that help but no one transforms the anxiety. Having anxiety on a regular basis is always to some degree or even fully the consequence of having fear of fear. That‘s why it get‘s so ramped up and endures so long because it‘s self perpetuating. I recommend analysing your beliefs and definitions over fear, at least that‘s what set me free from having regularly anxiety🙏🏼 Hope this helps, you got this!
This was so well said and I had to share. I think all of the yoga nidra, tai chi, Headspace app, detachment philosophy are all techniques to reduce signal through the Fight or Flight cables and allow signal to flow through the Rest Digest cables. All of it goes back to that mechanism of action in the body and all the things you listed that all of us have tried are mostly all systems for muscle and brain health but if anything they help us amplify the Fight Cables and very little in our biohacking world shift us to Rest Cables and yoga nidra is probably the best form but when it needs to be easy 10 minutes of 4-7-8 breathing has been the game changer for me. Bonus tip: combine this or the 478 with the second sip of breath Andrew shared with us recently (first breath expands the lungs, but the second sip hits the bottom of the lungs which are the most tied to Rest Cables). Cheers mate, we’re all pumped we’re not alone.
Thank you for sharing. I’m exercise, take cold showers, eat well, etc. etc. as well and have still been overwhelmed by anxiety. I’m going to give this a go once a day in the evenings for 2 months and see what comes of it!
been doing this almost daily for a few months now, really has made such a positive impact on my life. Lower stress, better sleep, more focus. You wont regret adding this to your routine
I think andrew huberman usually recommends doing it right after waking (if u did not get enough sleep), during the first circadian dip in the day (usually around afternoonish for most people) or possibly right after a bout of intense focus (if you do multiple bouts of learning for school or whatnot) @@yq_7865
Panic attacks are the worst. I've tried everything to ease them over the years, but nothing keeps them at bay quite like Ashwagandha-would highly recommend looking into it.
I completely got rid of panic attacks through something called immersion therapy - I read about it a book called Panic and Anxiety by Dr Harry Barry but he has free videos on RUclips about it. Life changing and incredibly simple.
.75 speed works rly well for this video. Gives more time for breathing instructions, makes the protocol a little longer, and also by slowing the voice down a bit it makes it a bit more calming
Good idea! I LOVE Huberman and was super excited about this. But was wishing it was 20 min long and then when I did it found that he didn’t give enough time for true long relaxed breaths
Yeah I wish the breathing parts had a little more time for them, I dislike the .75 because I can't stand the distortion on the voice, breaks my immersion.
My grandmother used to do this(योग निद्रा)every evening anywhere from 6mins to 20 mins without fail every day of her life along with one round of meditation with 'जपमाळ '......i miss her
The first one reads - yoga nidra. I'm not exactly familiar with it but seems like a meditation practice. Second one is "japamal". It means rosary beads which are used for chanting.
This was lovely. I have PTSD and exist in a constant state of "fight of flight," and find it so hard to relax the way people talk about. I spend time being social, walking in nature, doing quiet hobbies, listening to music - and while that stuff helps, it doesn't make me feel relaxed. I'm so glad I found this, because it really made me feel much calmer.
@@overmind13 hey there! I do still have PTSD. Unfortunately, it's not something that can be cured, only managed, but since my diagnosis a year ago I've become a lot better at coping with it. I'm also medicated now which has helped, too. My flashbacks are less frequent and I know what to do when they show up. I still struggle with regular nightmares, and my daily tension is through the roof... but it's not as bad as it was at the start. If you're dealing with this too, it's gonna be okay
@@ravicrazyster Yes, Huberman talks and establishes that in his podcasts, but NSDR is a more scientific approach and protocol anyone can practice without getting into the mystic side of things.
I can't explain how I feel every time I do this. I'm on medication for depression and the only thing that makes me really not think about anything else is hearing his soothing voice and going to saunas. I can't find the words to express how this has changed the way I wake up in the morning, I feel more refreshed, well rested, happier.Thank you.
Edit: kinda sad they just added ads in the middle of the video. It used to be so relaxing... Been doing this everyday for 2 weeks after hearing Andrew Huberman recommend NSDR. Honestly, it's helped reduce my anxiety and insomnia so much! I feel more clear-headed and productive as well. I tried doing it more for stress but didn't expect it to help me in other areas of my life. Thank you for creating this!
I have four young children (all under the age of 6), so to say I struggle with consistent sleep is an understatement. Having this tool available to me is extremely valuable. Thank you, Andrew, for this resource.
Anyone try NSDR on young children, middle schoolers or older students? I asked a frustrated bipolar homeless guy to sit down and try it (with headphones). He became significantly more calm, and could focus on his next steps. Wished he had a phone so he could use it regularly. Truly magical to see his response, particularly since I didn't think it would be all that useful, but I desperate for him to relax.
I just did this. By the end I burst out crying. Didn't notice how tense I was and how much was going on in my mind. I want to thank you so much for this!
I’m glad. Sometimes we are so clouded by things going on in our minds that we buy our emotions. Things like inner happiness or relief are the results of this amazing practice
This is my first approach to any of this, I just got diagnosed with ADHD and I've been doing this for about 3 weeks and i don't know how i didn't know this whole world of stuff existed. Really amazing stuff, thanks
This might just have saved my life. Constantly waking up in the middle of the night and spending the rest of the day exhausted has been making me miserable and suicidal, because I have had no energy to stop the avalanche of negative thoughts that permeated my mind. So far, this seems at least to have taken the edge off, although ten minutes is insufficient for me and I do it for half an hour minimum. I realised that I have unknowingly done this in the past and had periods where I was free of that mental torment and waking up feeling rested, and now I am certain it was because of this.
@@yayathedon Thank you sir. Since writing this, I have started doing Wim Hof breathing as well as cold showers, and it has taken my wellbeing to another level. I was also, without realising, not eating enough and that was causing the sleep problems.
Would someone be able to help, with the visualisation. Do you literally visualise yourself illuminating your body or do you visualise that part(or at end your whole body) being lit up/bathed in light? I struggle to visualise myself using a torch to light up my body.
@@Blackbishopifywhat i try is being in a dark room and visualize my soul leave my body and that soul lighting up my body with a flashlight sometimes its hard ngl
it really changed my life, as a student in one of the best high schools in my country I have a lot of work to do and sometimes i am really overwhelmed and tired, i found this and whenever i feel bad i just do this protocol and after 10 minutes I feel refreshed, tysmm
This is almost exactly like deep relaxation I teach at the end of my yoga classes. Some people won’t attend yoga class but they’ll listen to a scientist about “NSDR”. I love it! Great job Huberman!
You’ve got powerfully hypnotic voice. Your energy has a comforting and trustworthy impact-❤- for what it’s worth, i can tell you after receiving and also leading many yoga classes - that you are particularly gifted at helping others … thank you - thank you 👏 this is an absolutely wonderful nsdr script … wow, wow, moreeeeee please!
I've got so used to listening to this, usually at the second "round" of deep breathing I just fall into into a short but deeply relaxing sleep, often woken up by the ads at the end of the video. I fucking love it:)
I would like to remind everyone that this practice is called "yoga nidra" and there is a lot of guided meditations all over the internet. Happy relaxation.
many techniques from India like Pranayama and its variation are being rebranded to avoid giving credit to the sages... that way it is presented as a product of "research" and claim authorship ( you can see like "box breating" " alternate nostril breating" " happy baby pose" and so on are plain practices from India that were stolen without giving credit to the Rishis.
@@kiwifyson yep, that should have been mentioned by Andrew. Leaving this information out does disservice to people, but I understand that he wants to provide a protocol for the western mind where yoga nidra might be considered woodoo that just can't work. People have spent thousands of years figuring that shit out and they were smart. Western science is here to rediscover it again with a different set of tools and maybe push our understanding further. We are at the stage of rediscovering. There is nothing wrong with that, but in the mean time we can just use the deep wisdom that's already here - yoga nidra.
I’ve struggled with anxiety for years, I had some extra time this morning and had heard about it from one of the podcasts and said why not. I can’t believe this isn’t something I was taught when going through therapy and trying to figure out why all this anxiety was happening. I don’t feel any anxiety and I feel more relaxed than I have in months, thank you for making this an available resource, I hope to see this grow and make a difference in many more lives.
As a coach who does NSDR with her clients as well, this was an amazing experience to be on the other side! This is one of my favorite NSDR protocols on RUclips😍😌
Huberman is a great guy who helped general public understand complex neuroscientific concepts and how we can incorporate them in our daily lives for the betterment of it in simple ways!!! Thnx Dr. H
I particularly love this version not only because it's from Dr. Huberman himself but the voice of instruction is much crisper! Other yoga nidra ones all whisper the instructions, I knew it serves its purpose but I can't hear them properly!!! (btw my ears are functioning well) Lovely to find the one that suits myself best! Thanks Doc!
It was my first time doing in whole my life, I'm 27 years old, recently started watching Andrew Huberman, today I've read the Toolkit for sleep, and decided to move to the peaceful place for life asap, and will be doing the sleep routine from today.
I've been on night shift for just about 2 years after being on days for 15 years. I cannot get use to this change. I wake up every hour on the hour and have terrible migraines. This is 100 x better then medication. If I have one of those days I do this and 20 min later no headaches no migraines, no nausea. Thank you DR.Huberman
I gotta say, this blew me away. I have insomnia, i never fall asleep easily. I threw this on and before the video was over i was falling asleep, had to turn the video off because now andrew was the one keeping me awake. Lol
Andrew reading this is such a pleasant surprise, I was anyway sleeping to his voice, not that his podcasts are boring 😊 but I re listen to them at night as well. This is amazing. Can't wait to try this out.
This is great! I was in a nasty car accident in February of this year in which I suffered traumatic brain injury which has resulted in me battling with fatigue. This protocol will help me in everyday life! Thank you Andrew!
I recently had a spike on my tinnitus specially at night in absence of any noises and this nsdr session was very helpful to 1) distract my brain from my tinnitus and 2) relax me enough to fall asleep for at least a few hours which was a lot considering that I hadn't sleep at all for a few days.
@@galaxymetta5974 thanks for the info!. I've tried chinese medicine with two chinese doctors and they help me with other things but not with my tinnitus. In my case is more related to anxiety. The more time I spend working on my mental/pyhiscal well being the more my tinnitus improves.
I've been meditating for a while now and its been such a great experience but this NSDR feels special to me, Huberman's voice is hypnotizingly beautiful.
Wonderful! Thank you so much! This was very helpful for me last night! I can't even express how grateful I am that Andrew Huberman makes so much knowledge and so many tools available to everyone, without asking for a fee. Sometimes the people who need it the most are the ones who can't afford to pay for it. 🙏
So, I just started doing this on a work break at 1:30 pm. As I work from home, I lie down on a bed. As I work from home, my 3 grown adolescent Shepherds are also here. So, my yoga nidra goes like this: 1. Hit play on the video 2. Lie down and close my eyes 3. Dog pile on the rabbit!!! I laugh like crazy 3.5 (3.5 cuz I'm too lazy to renumber this list) The first time I release the breath through tightly pursed lips, the dogs are all triggered to "moisturize" my face with their tongues, consoling me for my sigh. I laugh some more 4. My alarm reminder to do my yoga nidra alarm goes off (it won't stop until after I'm done with the session ) Still trying to follow the voice, dogs with legs akimbo. I am laughing. 5. When he says to feel the feelings in my abdomen, Neo, my 100+ lb dog sits with a thud on my abdomen. I feel the feelings in my abdomen and feel the sudden exhale followed by laughing 6. Sheba and Neo wrestle on top of me while I take a deep breath 7. When I exhale through tightly pursed lips Neo steps on my abdomen and my mouth opens wide to gasp 8. Taking advantage of my open mouth, Sheba 'moisturizes' the inside of my mouth, and while I'm laughing also gets my tongue. Um... ewwww 9. I see, in my mind's eye, the flashlight moving up my body, the dogs, Elke now included, are dancing about the bed... and on my abdomen... and on my limbs. I can't stop laughing 10. I'm still following the breathing and visualization occasionally punctuated by a forced exhale or guttural laugh when I get stomped on 11. The flashlight now bathes my head in light; Neo and Elke go fight on the floor and Sheba tries to capture something interesting in the narrow space between the bed and the wall... digging, scratching the bed... breathe in, exhale and exhale a little more, continue laughing 12. As I visualize my body sinking about a centimeter into the bed Neo sits on my abdomen and I sink about an inch and a half (no need for imagination here!) 13. As I begin to wiggle my toes to come out of the session, the dogs find it very interesting and show this by moisturizing my feet. More laughing 14. My 10-minute alarm to get back to work replaces the reminder alarm telling me that I'm done with the session. 15. I slowly get up, realizing in amazement, that I'm quite relaxed and happy. I love my kids!
I can’t tell you what a difference this has made to my day-to-day. I used to get exhausted every single day from 1-4 PM, and I’d crawl through that period of work with a lot of caffeine. Now? Thanks to this meditation I’m alert and completely focused during that time with absolutely zero caffeine. It’s truly remarkable. Thank you Dr. Huberman.
Hi my therapist gave me this video. It is such a blessing thank you so much. I have extreme anxiety right now And panic attacks😢. This is such a blessing!!!❤❤❤ God bless you God bless you
This is just amazing! I have been suffering from insomnia for years and tried so many things but this really works, even when I have to sleep at work. THANK YOU SO MUCH for bringing some quality back into my life!
Great to hear that NSDR has been of benefit to you Memouna. Please check out the 20, and 30 minute scripts in the Virtusan app. Would we would love to hear your feedback. Thank you for the comment!
This is my second day in a row using this guided nsdr video. Both times I was really tired and wanted to give this a try, but I wasn’t able to stay awake through the entire video, however both times I’ve woken up 5 minutes after the video (somehow lol?) feeling really refreshed!!
@@LevicMix Andrew himself said it's ok to fall asleep during the protocol, since it means your body needed it. If you only sleep for a few minutes I don't really see a problem with it :)
You’re probably not aware, but suddenly there was a mid-role add in this video. It may have been a glitch on my end, but I listen to this a few times a week and this was the first time it’s ever happened. Of course I know you would not want a mid-role add in an NSDR video, so just wanted to give you a heads up incase it’s not just something on my end, as I did recently receive an email from RUclips explaining that they would be placing more adds in videos automatically. Thank you for this valuable NSDR video
Dr. Andrew, you are my top change agent in my life. Over the years you have earned my deep trust. Thank you for all you have done for me through these last years.😊 Your trusted voice, in this podcast will guide me through in my daily routine❤❤❤❤🎉
Thank you for the simple mess of instruction not things like back of the throat and then pit of the throat. I don’t know what those mean or how they are different and then I question it and get distracted. The simpleness is appreciated.
Went from 86 bpm to 75 bpm, thank you! I’ve been feeling so anxious and that causes me to be short of breath. It’s exasperating to say the least, I’m also a mother of two (one of them being 3 months) and I’m the middle of unpacking a move-this is game changing. Thank you.
I've gone to sleep to this every night. My anxiety and adrenaline spikes have completely disappeared, even at work! Thank you Dr. Huberman for your generosity 🌿💙🌿
Thanks to my coach I was introduced to this short meditation & I am very thankful for it. I was feeling rather overwhelmed and just the simple act of sitting down, closing my eyes, and following this exercise helped me a lot to relax again. So thank you 💚
Thanks for recording this. After listening to every episode of the podcast (many more than once) the familiarity of your voice seems to add to the effectiveness of the protocol.
Thank you Dr Andrew, it’s really fantastic. I am working on restoration of sleep because I have insomnia over past months so this is one of things I am learning. I however, fall asleep in the middle and wake up towards the end. I hope that as I practice I will be able to stay awake through the process.
What a great meditation I just had... I can't tell you how free I'm feeling right now...... It was like I was at beach, I was feeling the sand by my toes... I could feel the air moving around my tshirt back and forth.... It was just peace for 10 mins..... When I opened my eyes.. There were tears..... I felt something.... I don't know if it was meditation or what... But I did felt something,..... Now I know the trick... Uts it's freeing your mind with the help of breathing.... Thnx dr.
Just wow! I was tired and sceptic but after opening my eyes at the end of this I was shocked to feel much better. Thank you, Dr. Huberman, you are my favorite doctor ❤️
Doing it since October 2023, twice a day or on any high cognitive intensive days + organic nutrition + 3 times/week gym + long walks. Improve my mood, learning and attitude towards problems. Thank you so much
Thank you Virtusan for making this NSDR resource available at zero-cost to the general public.
So excited for this! Thank you Dr. Huberman and Virtusan!
That's amazing, Andrew! I will listen to it, even though I don't practice any kind of NSDR, nor meditation, nor anything else. I have quite insuficient sleep, therefore I sleep even 10-11 hours and I still feel tired. I know it's not normal, I might have some kind of the chronical fatique.
Just by the way I extremely value and appreciate that I have all five senses. The vision and hearing are the most fascinating, fundamental, crucial, vital and important from all of our senses.
Yey! Thank you for this one! Some time ago I suggested in twitter comments that you voice a NSDR and now it’s really here! That is so nice 😀
This is incredible, just did it and am extremely impressed with the outcome. Its so refreshing and nice to open my eyes and not be drowned in information. Thank you virtusan and thank you as always Andrew
Thank you Dr. Huberman + Virtusan.
I just did the protocol and it is relaxing and great.
P.s. Some 15 yrs ago, I took my first yoga class ever, at a gym. It was none mystical and mostly exercise oriented. I joined because few of my back vertebrates were hurting and I thought I must exercise to get stronger and help the relief from this pain. After 50 minutes of guided movements - which were releasing the body from tension - we came down to the best part of the class as some would describe it, relaxation and meditation. I had no idea what is entailed. Our teacher, calmly guided us to scan each part of our body - just as you did. He stayed on each part a bit longer. He said: As you look at each part of your body see if there is any pain, any tension, and tell your body to release it.
And so I did. I couldn’t believe that the two painful vertebrate started to feel adjusted and the pain was gone after the class. It felt so good. Today I understand we are calling that a protocol - NSDR.
I know the exercise helped immensely. But I started to believe that our brain has powers that are perhaps unknown to us, and I keep testing that power when I can. Even if we don’t have a scientific way to describe this yet, one way or the other, the brain is an amazingly complicated machine. This was a wonderful practice. Grateful for it 🙏🏻 thank you
Not one to comment on RUclips videos but it’s gotta be done. I’ve struggled with anxiety for the last 4 years pretty badly. I exercise regularly, cold shower, eat well etc etc. but nothing reduced it to a level where I was enjoying life that much at any point. I was being sick from anxiety at points around 2 months ago. I listen to Andrew a lot and heard him continuously talk about this and thought why not what have I got to lose it’s an 11 minute video. It’s reduced my anxiety from about 8/10 to a 2/10 max. I do it once a day in the evenings and have done for 2 months and it’s changed my life. If you suffer with anxiety with no obvious cause like I have then honestly give this a go once a day for a week and see the difference it has on your life. Absolutely unbelievable. Cheers Andrew
Hey💙
I also struggled with anxiety and that‘s why you probably relate when I say that I wanted to find the root cause for it so bad. I mean yeah, tons of techniques out there that help but no one transforms the anxiety.
Having anxiety on a regular basis is always to some degree or even fully the consequence of having fear of fear. That‘s why it get‘s so ramped up and endures so long because it‘s self perpetuating.
I recommend analysing your beliefs and definitions over fear, at least that‘s what set me free from having regularly anxiety🙏🏼
Hope this helps, you got this!
This was so well said and I had to share.
I think all of the yoga nidra, tai chi, Headspace app, detachment philosophy are all techniques to reduce signal through the Fight or Flight cables and allow signal to flow through the Rest Digest cables.
All of it goes back to that mechanism of action in the body and all the things you listed that all of us have tried are mostly all systems for muscle and brain health but if anything they help us amplify the Fight Cables and very little in our biohacking world shift us to Rest Cables and yoga nidra is probably the best form but when it needs to be easy 10 minutes of 4-7-8 breathing has been the game changer for me.
Bonus tip: combine this or the 478 with the second sip of breath Andrew shared with us recently (first breath expands the lungs, but the second sip hits the bottom of the lungs which are the most tied to Rest Cables).
Cheers mate, we’re all pumped we’re not alone.
Thank you for sharing. I’m exercise, take cold showers, eat well, etc. etc. as well and have still been overwhelmed by anxiety. I’m going to give this a go once a day in the evenings for 2 months and see what comes of it!
Dde44t🎉🎉😢😢@@iamsercanak
@@iamsercanakdefinitions over fear can you elaborate on giving me an specific example on how you did. Great man keepushing
This is perfect. No annoying atmospheric music, birds chirping or ocean sounds, just silence except for Andrews calm instruction.
Amen to that! Those sounds drive me crazy.
Deep voice: "Now imagine you are floating in serene silence..." Background: *KAW! ah! KAW! ah!* *Kraaaaaah!* *tsik-a-zee-zee-zee*
@@kyletimbaker LMAO for real. "Imagine you are floating in the ocean" *massive cargo ship explodes, oil everywhere*
🔥🙌
@@kyletimbaker Best comment ever ... :)
been doing this almost daily for a few months now, really has made such a positive impact on my life. Lower stress, better sleep, more focus. You wont regret adding this to your routine
Wonderful to hear Anthony :-)
Is there a preferred time(s) to do this? Like what time during the day and before/after certain activities?
I think andrew huberman usually recommends doing it right after waking (if u did not get enough sleep), during the first circadian dip in the day (usually around afternoonish for most people) or possibly right after a bout of intense focus (if you do multiple bouts of learning for school or whatnot) @@yq_7865
@@yq_7865
You can do it when you feel stressed, or when you feel lack of energy, or just whenever you feel like you want to.
@@yq_7865anytime is fine
I just used this to calm myself down from a panic attack. Thanks to everyone involved in the production of this
Panic attacks are the worst. I've tried everything to ease them over the years, but nothing keeps them at bay quite like Ashwagandha-would highly recommend looking into it.
@@charlie_tillett ashwaganda totally delete my panick attacks
@@damenation ashwagandha is God sent
@@charlie_tillett for real
I completely got rid of panic attacks through something called immersion therapy - I read about it a book called Panic and Anxiety by Dr Harry Barry but he has free videos on RUclips about it. Life changing and incredibly simple.
This being read in his voice is truly the icing on the cake 🫠
Absolutely! Thank you 😊…
Listen at 2x speed! 🤣
@@maxmat2874 really dude
Oh baby!!! ❤❤❤😉😜😋😍🥰🤭🤗☺💯😲♥️♥️♥️
Yaasss u know it, its so weird hearing him not say podcast also i also listen on 1.5x or faster lollll
.75 speed works rly well for this video. Gives more time for breathing instructions, makes the protocol a little longer, and also by slowing the voice down a bit it makes it a bit more calming
Thanks for the tip! 🙏
Good idea! I LOVE Huberman and was super excited about this. But was wishing it was 20 min long and then when I did it found that he didn’t give enough time for true long relaxed breaths
I will try this. 10 minutes is not enough for me to fall asleep/relax
That's a great tip! Found myself thinking I needed more time to breathe
Yeah I wish the breathing parts had a little more time for them, I dislike the .75 because I can't stand the distortion on the voice, breaks my immersion.
My grandmother used to do this(योग निद्रा)every evening anywhere from 6mins to 20 mins without fail every day of her life along with one round of meditation with 'जपमाळ '......i miss her
What do those symbols mean?
The first one reads - yoga nidra. I'm not exactly familiar with it but seems like a meditation practice. Second one is "japamal". It means rosary beads which are used for chanting.
This was lovely. I have PTSD and exist in a constant state of "fight of flight," and find it so hard to relax the way people talk about. I spend time being social, walking in nature, doing quiet hobbies, listening to music - and while that stuff helps, it doesn't make me feel relaxed. I'm so glad I found this, because it really made me feel much calmer.
hey, do you still have PTSD? and if not how did u got rid of it ?
@@overmind13 hey there! I do still have PTSD. Unfortunately, it's not something that can be cured, only managed, but since my diagnosis a year ago I've become a lot better at coping with it. I'm also medicated now which has helped, too. My flashbacks are less frequent and I know what to do when they show up. I still struggle with regular nightmares, and my daily tension is through the roof... but it's not as bad as it was at the start. If you're dealing with this too, it's gonna be okay
If you’ve never had anxiety you will not know how helpful it is almost immediately
Thank you dr Uber man
Amazing to hear the man who introduced NSDR to many of us is actually the one voicing it for us! What a wonderful partnership
It’s called yoga nidra which was introduced by ancient India
@@ravicrazyster Yes, Huberman talks and establishes that in his podcasts, but NSDR is a more scientific approach and protocol anyone can practice without getting into the mystic side of things.
@@Eddi3Pwnsyoga nidra is scientific.
Nothing is better than an NSDR with Andrew’s voiceover. Thank you.
I can't explain how I feel every time I do this. I'm on medication for depression and the only thing that makes me really not think about anything else is hearing his soothing voice and going to saunas. I can't find the words to express how this has changed the way I wake up in the morning, I feel more refreshed, well rested, happier.Thank you.
Try cold shower with it
Nsdr->Cold shower->meditate and sunshine-> some quick push-ups = the morning recipe for being happy and not an asshole.
Vitamin D, fish oil, and sun light are also helpful
@@nels6991 wim hoff breathing method relaxes me the most you should try iy
Try go exploring.
Edit: kinda sad they just added ads in the middle of the video. It used to be so relaxing...
Been doing this everyday for 2 weeks after hearing Andrew Huberman recommend NSDR. Honestly, it's helped reduce my anxiety and insomnia so much! I feel more clear-headed and productive as well. I tried doing it more for stress but didn't expect it to help me in other areas of my life. Thank you for creating this!
When and how often do you practice this?
@@jdguillen watch the Andrew huberman video he tells you about it
@Juan Guillen I'm doing it in the morning right after I wake up to make up for missed sleep
@@spacecookiez5045this means u can sleep less and still be more productive?
Or download it
This will probably be my most replayed video of the year. A big thank you to Dr. Huberman and the Virtusan Team!
I have four young children (all under the age of 6), so to say I struggle with consistent sleep is an understatement. Having this tool available to me is extremely valuable. Thank you, Andrew, for this resource.
You are very welcome :-)
Anyone try NSDR on young children, middle schoolers or older students? I asked a frustrated bipolar homeless guy to sit down and try it (with headphones). He became significantly more calm, and could focus on his next steps. Wished he had a phone so he could use it regularly. Truly magical to see his response, particularly since I didn't think it would be all that useful, but I desperate for him to relax.
I just did this. By the end I burst out crying. Didn't notice how tense I was and how much was going on in my mind. I want to thank you so much for this!
I'm feeling like I need to cry.
I just get tears rolling out . Kind of like those tears when you yawn. It's non emotional.
I also had a strong emotional reaction but I couldn’t stop laughing. Almost like my stress was being melted off my body
I’m glad. Sometimes we are so clouded by things going on in our minds that we buy our emotions. Things like inner happiness or relief are the results of this amazing practice
@@jguitar151 I had a laughing impulse as well. Odd.
YES, I've been wondering if Huberman was ever going to record one for us. Your voice is wonderful to listen to Andrew, thank you!!
This is my first approach to any of this, I just got diagnosed with ADHD and I've been doing this for about 3 weeks and i don't know how i didn't know this whole world of stuff existed. Really amazing stuff, thanks
Who is still listening to this instead of the new version? This one it’s just so much better.🙌🏻
Much love Dr. Huberman. Seeing as you’re the one that introduced most of us to NSDR, it’s only fitting that you are the one guiding us through it!
This might just have saved my life. Constantly waking up in the middle of the night and spending the rest of the day exhausted has been making me miserable and suicidal, because I have had no energy to stop the avalanche of negative thoughts that permeated my mind. So far, this seems at least to have taken the edge off, although ten minutes is insufficient for me and I do it for half an hour minimum.
I realised that I have unknowingly done this in the past and had periods where I was free of that mental torment and waking up feeling rested, and now I am certain it was because of this.
Keep at it brother. Well done for putting on that work
@@yayathedon Thank you sir. Since writing this, I have started doing Wim Hof breathing as well as cold showers, and it has taken my wellbeing to another level. I was also, without realising, not eating enough and that was causing the sleep problems.
Thank you sooooo much. I have been battling PTSD and anxiety and this offered immediate relief. God bless you Dr
.Huberman !!!
Would someone be able to help, with the visualisation. Do you literally visualise yourself illuminating your body or do you visualise that part(or at end your whole body) being lit up/bathed in light? I struggle to visualise myself using a torch to light up my body.
@@Blackbishopifywhat i try is being in a dark room and visualize my soul leave my body and that soul lighting up my body with a flashlight sometimes its hard ngl
@@Blackbishopify I visualize a strong light that enhances my sensibility in that part of the body
it really changed my life, as a student in one of the best high schools in my country I have a lot of work to do and sometimes i am really overwhelmed and tired, i found this and whenever i feel bad i just do this protocol and after 10 minutes I feel refreshed, tysmm
You are very welcome! Keep up the good work in school it will all pay-off for your future :-)
@@virtusan thank you ❤️
This is almost exactly like deep relaxation I teach at the end of my yoga classes. Some people won’t attend yoga class but they’ll listen to a scientist about “NSDR”. I love it! Great job Huberman!
Yoga and breathwork have changed my life. I too felt it was very esoteric, but once I got into it my life got much better
You’ve got powerfully hypnotic voice. Your energy has a comforting and trustworthy impact-❤- for what it’s worth, i can tell you after receiving and also leading many yoga classes - that you are particularly gifted at helping others … thank you - thank you 👏 this is an absolutely wonderful nsdr script … wow, wow, moreeeeee please!
Absolutely agree!😍
No doubt.
Andrew huberman's voice is much better than a meditation guru's voice in this video. Thank you 😊.. .
Herpaps
Commenting just after doing it! Feels like time is passing slowly, life is feeling less hard, body and mind are at peace 🕊️ Love this!
I've got so used to listening to this, usually at the second "round" of deep breathing I just fall into into a short but deeply relaxing sleep, often woken up by the ads at the end of the video. I fucking love it:)
RUclips has so far given me four ads in one viewing of this 10 minute MEDITATION, this is absurd
I would like to remind everyone that this practice is called "yoga nidra" and there is a lot of guided meditations all over the internet. Happy relaxation.
many techniques from India like Pranayama and its variation are being rebranded to avoid giving credit to the sages... that way it is presented as a product of "research" and claim authorship ( you can see like "box breating" " alternate nostril breating" " happy baby pose" and so on are plain practices from India that were stolen without giving credit to the Rishis.
Ally Boothroyd does amazing ones
Talk about stating the obvious. Thank you soooo much.
@@kiwifyson yep, that should have been mentioned by Andrew. Leaving this information out does disservice to people, but I understand that he wants to provide a protocol for the western mind where yoga nidra might be considered woodoo that just can't work. People have spent thousands of years figuring that shit out and they were smart. Western science is here to rediscover it again with a different set of tools and maybe push our understanding further. We are at the stage of rediscovering. There is nothing wrong with that, but in the mean time we can just use the deep wisdom that's already here - yoga nidra.
We know, this is just a more straightforward version which is appreciated when you’re low on time
I run with fire EMS department on a 48 hour shift. This comes in really helpful if I've had a busy night to feel rested.
48 hour what 😮
I’ve struggled with anxiety for years, I had some extra time this morning and had heard about it from one of the podcasts and said why not. I can’t believe this isn’t something I was taught when going through therapy and trying to figure out why all this anxiety was happening. I don’t feel any anxiety and I feel more relaxed than I have in months, thank you for making this an available resource, I hope to see this grow and make a difference in many more lives.
Worked for me. I felt like I was just born again. A new man. I can't thank Dr. Andrew Huberman enough.
The one who put adds in there us just a pure sadist..
Thank you mr. Huberman tought!
Like those who have listened this NSDR script 1000 times
As a coach who does NSDR with her clients as well, this was an amazing experience to be on the other side! This is one of my favorite NSDR protocols on RUclips😍😌
What's your favorite?
I'm a huge Huberman fan. This NSDR is soooo much better than the one I've been listening to. Thank you.. thank you 😊
You think? ♥️♥️♥️♥️😲🤣
Years and years of stress and anxiety sloughed off in a moment. This is invaluable information for the public. I was brought to tears
Huberman is a great guy who helped general public understand complex neuroscientific concepts and how we can incorporate them in our daily lives for the betterment of it in simple ways!!!
Thnx Dr. H
I particularly love this version not only because it's from Dr. Huberman himself but the voice of instruction is much crisper!
Other yoga nidra ones all whisper the instructions, I knew it serves its purpose but I can't hear them properly!!!
(btw my ears are functioning well)
Lovely to find the one that suits myself best!
Thanks Doc!
I find the overly affected whispers to be irritating/annoying, especially with long drawn out Ss.
It was my first time doing in whole my life, I'm 27 years old, recently started watching Andrew Huberman, today I've read the Toolkit for sleep, and decided to move to the peaceful place for life asap, and will be doing the sleep routine from today.
Nice
@@basketguitar9768
How is it going so far?
The impact this protocol made to my mental health in one year is literally unbelievable. Thankyou Huberman and Virtusan❤️
I've been on night shift for just about 2 years after being on days for 15 years. I cannot get use to this change. I wake up every hour on the hour and have terrible migraines. This is 100 x better then medication. If I have one of those days I do this and 20 min later no headaches no migraines, no nausea. Thank you DR.Huberman
I gotta say, this blew me away. I have insomnia, i never fall asleep easily. I threw this on and before the video was over i was falling asleep, had to turn the video off because now andrew was the one keeping me awake. Lol
andrew huberman is a deity.
my son this is indian yog nidra technique
It’s crazy how this actually works and how much better you feel after! Much better than just taking a nap in my opinion
Andrew reading this is such a pleasant surprise, I was anyway sleeping to his voice, not that his podcasts are boring 😊 but I re listen to them at night as well. This is amazing. Can't wait to try this out.
same 🙋🏻♀️💗
Instant results! I’m impressed! Do this! 🎉
One of the best nsdr videos. Simple, calming and steady voice, no background music. I can barely make it through as I zone out and fall asleep
It is insane how much more focus I have when I do this in my lunch break
I think ive been waiting almost 1-1/2 years for him to come out with one with his voice amazing.
This is great! I was in a nasty car accident in February of this year in which I suffered traumatic brain injury which has resulted in me battling with fatigue. This protocol will help me in everyday life! Thank you Andrew!
I hope your body and mind are healing and so that of your Sprit✨
You're a very loving and kind, marvelous human ❤😊 thank you for this!
its wild how mid day this makes me clear headed and ready for work and at night this makes me floaty and ready to actually sleep. thanks Dr. Huberman!
I recently had a spike on my tinnitus specially at night in absence of any noises and this nsdr session was very helpful to 1) distract my brain from my tinnitus and 2) relax me enough to fall asleep for at least a few hours which was a lot considering that I hadn't sleep at all for a few days.
Check out Chinese medicine practitioner. Ear is connected to kidney. This condition can be addressed by tonifying kidney yin. Cheers.
Good job finding something to help with tinnitus, good luck getting it down! Wish you the best.
@@Ali-bn6xk thank you! ❤. Wish you the best too!
@@galaxymetta5974 thanks for the info!. I've tried chinese medicine with two chinese doctors and they help me with other things but not with my tinnitus. In my case is more related to anxiety. The more time I spend working on my mental/pyhiscal well being the more my tinnitus improves.
I've been meditating for a while now and its been such a great experience but this NSDR feels special to me, Huberman's voice is hypnotizingly beautiful.
Wonderful! Thank you so much! This was very helpful for me last night!
I can't even express how grateful I am that Andrew Huberman makes so much knowledge and so many tools available to everyone, without asking for a fee. Sometimes the people who need it the most are the ones who can't afford to pay for it. 🙏
I tried this several times already, and I am always refreshed after it! I wouldn't have thought that this would be useful, but it is!
So, I just started doing this on a work break at 1:30 pm. As I work from home, I lie down on a bed. As I work from home, my 3 grown adolescent Shepherds are also here. So, my yoga nidra goes like this:
1. Hit play on the video
2. Lie down and close my eyes
3. Dog pile on the rabbit!!! I laugh like crazy
3.5 (3.5 cuz I'm too lazy to renumber this list) The first time I release the breath through tightly pursed lips, the dogs are all triggered to "moisturize" my face with their tongues, consoling me for my sigh. I laugh some more
4. My alarm reminder to do my yoga nidra alarm goes off (it won't stop until after I'm done with the session ) Still trying to follow the voice, dogs with legs akimbo. I am laughing.
5. When he says to feel the feelings in my abdomen, Neo, my 100+ lb dog sits with a thud on my abdomen. I feel the feelings in my abdomen and feel the sudden exhale followed by laughing
6. Sheba and Neo wrestle on top of me while I take a deep breath
7. When I exhale through tightly pursed lips Neo steps on my abdomen and my mouth opens wide to gasp
8. Taking advantage of my open mouth, Sheba 'moisturizes' the inside of my mouth, and while I'm laughing also gets my tongue. Um... ewwww
9. I see, in my mind's eye, the flashlight moving up my body, the dogs, Elke now included, are dancing about the bed... and on my abdomen... and on my limbs. I can't stop laughing
10. I'm still following the breathing and visualization occasionally punctuated by a forced exhale or guttural laugh when I get stomped on
11. The flashlight now bathes my head in light; Neo and Elke go fight on the floor and Sheba tries to capture something interesting in the narrow space between the bed and the wall... digging, scratching the bed... breathe in, exhale and exhale a little more, continue laughing
12. As I visualize my body sinking about a centimeter into the bed Neo sits on my abdomen and I sink about an inch and a half (no need for imagination here!)
13. As I begin to wiggle my toes to come out of the session, the dogs find it very interesting and show this by moisturizing my feet. More laughing
14. My 10-minute alarm to get back to work replaces the reminder alarm telling me that I'm done with the session.
15. I slowly get up, realizing in amazement, that I'm quite relaxed and happy.
I love my kids!
I can’t tell you what a difference this has made to my day-to-day. I used to get exhausted every single day from 1-4 PM, and I’d crawl through that period of work with a lot of caffeine. Now? Thanks to this meditation I’m alert and completely focused during that time with absolutely zero caffeine. It’s truly remarkable. Thank you Dr. Huberman.
Wonderful! Glad it helped :-)
It definitely calmed me down. My heart rate was 95bpm when I started and after the 10mins it was at 74bpm
Hi my therapist gave me this video. It is such a blessing thank you so much. I have extreme anxiety right now And panic attacks😢. This is such a blessing!!!❤❤❤ God bless you God bless you
Wonderful to hear that our content has helped you. You are very welcome :-)
Day in, day out NSDR is my go to most of the time. Thank you so much Andrew !!!!
Ah I feel so relaxed! 12 hour nigthshift here I come. I will try to take a break and listen to this again at work. Thank you ❤️
This is just amazing! I have been suffering from insomnia for years and tried so many things but this really works, even when I have to sleep at work. THANK YOU SO MUCH for bringing some quality back into my life!
Great to hear that NSDR has been of benefit to you Memouna. Please check out the 20, and 30 minute scripts in the Virtusan app. Would we would love to hear your feedback. Thank you for the comment!
@@virtusan .. I'm going right for the app! Thank You!
@@simplycece9160 Thank you! Enjoy 🙂
This is my second day in a row using this guided nsdr video. Both times I was really tired and wanted to give this a try, but I wasn’t able to stay awake through the entire video, however both times I’ve woken up 5 minutes after the video (somehow lol?) feeling really refreshed!!
Great to hear Mitchell!
That’s weird maybe you aren’t getting enough sleep from the night before
Or it can be if you have lights on or not
That’s literally the exact same thing as me! Feel super refreshed afterwards… but I want to do it without falling asleep! 😅
@@LevicMix Andrew himself said it's ok to fall asleep during the protocol, since it means your body needed it. If you only sleep for a few minutes I don't really see a problem with it :)
You’re probably not aware, but suddenly there was a mid-role add in this video. It may have been a glitch on my end, but I listen to this a few times a week and this was the first time it’s ever happened. Of course I know you would not want a mid-role add in an NSDR video, so just wanted to give you a heads up incase it’s not just something on my end, as I did recently receive an email from RUclips explaining that they would be placing more adds in videos automatically. Thank you for this valuable NSDR video
Thank you very much both Mr. Huberman and Virtusan Team!!!
Such a soothing voice....is like being massaged by the sound of it....So relaxing. thank you Dr Huberman
Dr. Andrew, you are my top change agent in my life. Over the years you have earned my deep trust. Thank you for all you have done for me through these last years.😊 Your trusted voice, in this podcast will guide me through in my daily routine❤❤❤❤🎉
The mid video ad was a lovely touch
😂😂
Surely that doesn’t happen
Ugh that’s so annoying. Must be a RUclips thing? Mine didn’t do thay
I have played this vid many times. Got no ad, which means it's yt showing ads, not the channel
Thank you for the simple mess of instruction not things like back of the throat and then pit of the throat. I don’t know what those mean or how they are different and then I question it and get distracted. The simpleness is appreciated.
Thank you to Virtusan team and Dr. Huberman for this video
Yes! Daddy putting us into a state of relaxation
*Dr. Huberman sorry
😂😂 love this
Went from 86 bpm to 75 bpm, thank you! I’ve been feeling so anxious and that causes me to be short of breath. It’s exasperating to say the least, I’m also a mother of two (one of them being 3 months) and I’m the middle of unpacking a move-this is game changing. Thank you.
Thanks RUclips ads for ruining this.
I've gone to sleep to this every night. My anxiety and adrenaline spikes have completely disappeared, even at work! Thank you Dr. Huberman for your generosity 🌿💙🌿
Thanks a lot dr. Andrew. whenever I'm anxious, I always come here and relax
You're most welcome! :-)
This was wonderfully relaxing. Thank you so much. I have been nervous and anxious all day and feel so much better now.
Thanks to my coach I was introduced to this short meditation & I am very thankful for it.
I was feeling rather overwhelmed and just the simple act of sitting down, closing my eyes, and following this exercise helped me a lot to relax again. So thank you 💚
This is very similar to regular mindfulness, which I practice regularly. Good stuff.
Doing this makes me cry everytime. It feels like such a great and much needed release. Thank you!
I was so stressed this practice brought some tears out. Thanks for the release!
Thanks for recording this. After listening to every episode of the podcast (many more than once) the familiarity of your voice seems to add to the effectiveness of the protocol.
Thank you Dr Andrew, it’s really fantastic. I am working on restoration of sleep because I have insomnia over past months so this is one of things I am learning. I however, fall asleep in the middle and wake up towards the end. I hope that as I practice I will be able to stay awake through the process.
So I am trying this - can’t get to the end!fall asleep each time! It’s s wonderful for my insomnia!
Love it!
Yog nidra
What a great meditation I just had...
I can't tell you how free I'm feeling right now...... It was like I was at beach, I was feeling the sand by my toes... I could feel the air moving around my tshirt back and forth....
It was just peace for 10 mins..... When I opened my eyes.. There were tears..... I felt something.... I don't know if it was meditation or what... But I did felt something,..... Now I know the trick... Uts it's freeing your mind with the help of breathing.... Thnx dr.
Thank you India for sharing this knowledge of Yoga Nidra with the world.
Just wow! I was tired and sceptic but after opening my eyes at the end of this I was shocked to feel much better. Thank you, Dr. Huberman, you are my favorite doctor ❤️
Thank you doc! Surprisingly soothing voice too
This is the best of all..!Thanks Andrew 🙌💪
One of the fastest ten minutes of my life. And so relaxing.
Oh God is so good! Getting induced to rest with this voice is just chef's kiss
This has been great for me. Problem is, ads came on halfway and disrupted me
Great work, but it now contains ads. It was perfect without ads, but now with ads it defeats the purpose.
Doing it since October 2023, twice a day or on any high cognitive intensive days + organic nutrition + 3 times/week gym + long walks.
Improve my mood, learning and attitude towards problems.
Thank you so much
YOU HAVE DONE MORE FOR MY MIND BODY AND SPIRIT THAN ANY DR IN 40 YEARS.
GOD BLESS YOU ❤❤❤
I tried this several times, until today I feel really sleepy, it turns out that I’m not half as sleepy as before, magical 10 minutes
I don’t know if you’ll read this but I really needed this today you don’t understand what relief this provided to me today