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20 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy: summary

20 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy

Huberman Lab Clips · Apr 26, 2024 · about 21 min

Uploaded Apr 26, 2024 · 3.3M views (as of Oct 30, 2026)

Good value given

Huberman says NSDR works by slowing your heart rate with breathing and by shifting what you pay attention to.
He explains two kinds of attention: outward to the world around you, and inward to your body.
You picture a spotlight on your body and slowly widen it from your feet to your head.
With each long exhale, you imagine your body sinking a little into the surface below.
At the end you move your toes, hands and head before opening your eyes.

What is NSDR and how do you do it?

Non-sleep deep rest is a guided relaxation where you lie or sit with your eyes closed, take deep breaths in through your nose and long exhales through pursed lips, and move your attention slowly across your body like a spotlight. Huberman says it can restore energy, partly make up for a short night of sleep, and help you get better at falling asleep.

Worth watching?Good value given. This is a guided session you follow along with more than a video you watch. If you want to try NSDR, just press play and lie down.

ActionableLessons

Actionable

Try the 20 minute session once this week, ideally in the afternoon.
Practice the breathing alone: deep inhale through the nose, long exhale through pursed lips.
Use the spotlight body scan when you can't fall asleep.

Lessons

You can steer your attention, and that changes how you feel.
Longer exhales are a simple way to calm down.
Short rest breaks can reset your energy during the day.

Quick answer

Huberman Lab Clips posted this video on Apr 26, 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: 20 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy

Channel: Huberman Lab Clips. Published Apr 26, 2024. About 21 minutes.

What the video covers

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.

Lie down, close your eyes and follow the recording. The core moves are a deep nose inhale, a slow exhale through pursed lips, and slowly scanning your attention from your feet to your head.

Quotes from the video

“Non-sleep deep rest is a powerful tool that can allow you to control the relaxation state of your nervous system and your overall state of mind.”
“Perception is simply the sensations that we happen to be focused on at a given moment.”

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 is NSDR?

Non-sleep deep rest: a guided session of slow breathing and body focused attention that puts you in a deeply relaxed state without sleeping.

When should you do NSDR?

Huberman says any time of day or night when you need a mental or physical reset.

Is the video worth it?

Good value given, as long as you follow along with it.