Andrew Huberman introduces the concept of non-sleep deep rest (NSDR) and its benefits.

• NSDR is a technique to control the relaxation state of the nervous system and mind.
• It restores mental and physical energy and can be done at any time.
• The protocol should start in a seated or lying position with closed eyes.

The breathing technique for NSDR involves deep inhalations through the nose and exhalations through the mouth.

• Breathe normally unless instructed otherwise.
• Inhale deeply, ideally through the nose, and exhale all air through mouth with pursed lips.
• This breathing pattern helps slow down the heart rate and relax the nervous system.

Body awareness and visualization expand the relaxation effect through focused attention on different body parts.

• Visualize a spotlight on the feet and perceive their sensations.
• Expand the spotlight progressively to include the lower body, abdomen, chest, neck, arms, back, and head.
• While breathing normally, focus on relaxing the muscles and imagine the body sinking slightly with each exhale.

Regain control over the body with slight movements and conclude the NSDR by reopening the eyes.

• Move toes, ankles, knees, upper body, head, and hands to regain control.
• Slowly open the eyes to reintroduce visual sensory information.
• The protocol demonstrates control over perceptions and attention.