If you’re looking for a way to relax and reset your energy levels, you may want to consider non-sleep deep breath (NSDR) practices. NSDR encompasses a variety of techniques that bring the brain and body into a state of relaxation and focus, including hypnosis and other variants. Unlike meditation, NSDR doesn’t require as much focus and can be a more calming and relaxing experience.
However, shifting states can be difficult for many people, and it’s important to learn how to transition between different states of consciousness.
NSDR can help you develop this skill and improve your ability to shift between different states. In addition, hypnosis can be a useful tool for dealing with negative emotions and learning to be calm while feeling your feelings.
Here’s an outtake from a conversation between Dr. Andrew Huberman and Lex Fridman.
- NSDR encompasses a variety of techniques that bring the brain and body into a state of relaxation and focus, including hypnosis and other variants.
- Shifting between different states of consciousness can be difficult, but NSDR can help you develop this skill and improve your ability to shift between different states.
- Hypnosis can be a useful tool for dealing with negative emotions, inducing deep meditation, and learning to be calm while feeling your feelings.
Exploring Non-Sleep Deep Breath for Relaxation
Non-sleep deep breath (NSDR) encompasses techniques like hypnosis, guided imagery, and deep breathing exercises to bring the brain and body into a relaxed, focused state. As an alternative to meditation, NSDR does not require intense concentration and can be a more accessible practice for beginners.
What is NSDR?
NSDR stands for non-sleep deep breath. It refers to practices outside of meditation that create a calm, hypnotic state. Rather than trying to focus or clear the mind, NSDR techniques simply guide you into relaxing through breathing, visualization, or listening to an audio script. Common NSDR methods include self-hypnosis, breathing exercises, and body scans.
Benefits of NSDR
- Resets energy levels and improves focus
- Lowers stress and anxiety
- Helps shift mindsets and transition between activities
- Accessible for beginners compared to meditation
- Free and easy to practice anytime
Unlike meditation, NSDR does not aim to strengthen focus or awareness. Instead, it simply facilitates relaxation. For those who struggle with meditation or need to destress quickly, NSDR can be more suitable.
NSDR vs Meditation
While NSDR and meditation both induce relaxed states, they differ in their approaches:
- Meditation often requires sustained effort to focus or observe thoughts and breath. NSDR relies on passive listening or visualization.
- NSDR aims for a hypnotic, trance-like state. Meditation cultivates present-moment awareness.
- NSDR is generally easier for beginners to practice consistently. Meditation has a steeper learning curve.
- NSDR may help relax the mind but does not strengthen attentional control like meditation.
For individuals who want to relax but find meditation challenging, NSDR can lower barriers to practice while still providing some benefits of conscious relaxation.
Transitioning between states of consciousness or mindsets can be difficult. For example, moving from intense focus at work to relaxation at home demands mental flexibility.
NSDR can help strengthen the ability to shift mindsets fluidly. Through techniques like self-hypnosis and breathing exercises, practitioners learn to enter relaxed and focused states on demand.
Regular NSDR develops “cognitive agility” – the ability to adapt mental states to current needs. Whether unwinding after work or energizing before a task, NSDR builds the skill of consciously shifting mindset.
Deep Relaxation Through Hypnosis
Self-hypnosis guides users into a trance-like state of heightened focus and suggestibility. It differs from sleep hypnosis which aims to induce sleep.
In self-hypnosis, you follow an audio script directing you to relax systematically through visualization, metaphor, or guided imagery. As you become immersed in the narrative, external awareness dims. This allows the mind to bypass the analytical conscious mind to access the subconscious.
Studies suggest hypnosis can effectively reduce anxiety, manage arthritis pain, improve sleep, and help overcome specific phobias (e.g. agoraphobia or nyctophobia) or trauma. However, self-hypnosis should complement, not replace, professional counseling for some conditions.
Accessing NSDR Resources
You can find a wealth of NSDR resources online, from apps to audio programs. For example:
- Hypnosis/Meditation apps like Reverie, Mindset, and Wave
- YouTube channels focused on hypnosis like Michael Sealey
- Books like Mindset – The New Psychology of Success
When selecting a resource, consider your needs and learning style. Sample different options to find the right fit. Consistency is key to gain lasting benefits from NSDR techniques.
In summary, NSDR offers a low-barrier pathway to accessing relaxed, restorative states. It helps cultivate cognitive flexibility – the ability to shift mindset on demand. While less rigorous than meditation, NSDR techniques may appeal to those seeking an accessible, effective relaxation practice. Experiment with different methods to integrate NSDR into daily life.