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

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

Huberman Lab Clips · Mar 21, 2024 · about 11 min

Uploaded Mar 21, 2024 · 2.8M views (as of Oct 31, 2026)

Good value given

You can do it any time of day, seated or lying down.
The breathing pattern is a deep inhale through the nose and a long exhale through thinly pursed lips.
He says that breathing pattern slows the heart rate and relaxes the nervous system.
The body scan moves from feet to legs, abdomen, chest, arms, back and face.
You finish by moving your toes and hands to notice you're in control.

What is the 10 minute NSDR protocol?

It's a guided 'non-sleep deep rest' session. You sit or lie down, close your eyes, take deep breaths in through the nose and long exhales through pursed lips, then move an imagined spotlight of attention up your body from your feet to your head, letting each part sink into the surface under you. Huberman says it can restore energy, partly offset short sleep and help you fall asleep more easily.

Worth watching?Good value given. A guided relaxation you follow along with, more than a talk. It's best used by doing it, so the summary is just a preview of the steps.

ActionableLessons

Actionable

Play the video in a quiet room and follow along.
Use it after lunch instead of a coffee once this week.
Try the exhale through pursed lips when you feel stressed.

Lessons

Attention can be directed on purpose.
Short rests can help your energy.
Simple breathing can calm you down.

Quick answer

Huberman Lab Clips posted this video on Mar 21, 2024. Here's our summary in our own words: the answer to the title, a verdict, 5 takeaways, and Actionable and Lessons tabs.

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Watch the video

Watch on YouTube: 10 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy | Dr. Andrew Huberman

Channel: Huberman Lab Clips. Published Mar 21, 2024. About 11 minutes.

What the video covers

This is a follow-along session from the Huberman Lab clips channel. See also our summary of Huberman's longer NSDR video.

This page reports what the experts in the video say, in our own words. Check with your doctor before changing your diet, training or supplements.

Try it once when you feel drained in the afternoon: ten minutes lying down with your eyes closed, following the video.

Quotes from the video

“you are in control of your perceptions.”
“it can be done any time of day or night.”

A note on this summary

This page reports what the video says, in our own words. Quotes are copied word for word from the video's transcript. Views are as of Oct 30, 2026.

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FAQ: questions people ask

What does NSDR stand for?

Non-sleep deep rest, a guided relaxation with breathing and a body scan.

Can NSDR replace sleep?

Huberman says it can partly offset the effects of not getting enough sleep. It isn't a substitute for sleep.

Is the video worth watching?

Good value given. A useful ten minute tool.