事情好像永遠做不完，「休息」似乎成了奢侈品。然而，Google 執行長皮蔡（Sundar Pichai）近期分享了他的充電祕訣——NSDR（Non-Sleep Deep Rest，非睡眠深度休息），這個方法讓他在繁忙的行程中依然能保持清晰的思緒。
什麼是 Non-Sleep Deep Rest 非睡眠深度休息
NSDR 是由史丹福大學神經生物學副教授胡柏曼（Andrew Huberman）提出的概念，它借鑑了瑜伽休息術（Yoga Nidra）的精髓，創造出一種科學化的休息方法。不同於一般的打盹，NSDR的獨特之處在於保持清醒狀態下達到深度放鬆，即使不小心睡著也無妨。
傳統靜坐之所以困難，是因為需要大腦前額葉持續抑制分心的本能，這種控制往往耗費大量精神能量，導致許多人靜坐後反而更疲憊。相較之下，NSDR採取更溫和的方式，透過引導式放鬆，讓身心自然地進入休息狀態。
從科學角度來看，NSDR能有效降低壓力荷爾蒙皮質醇的分泌，同時增加大腦的 alpha 和theta 波。這種特殊的腦波狀態不僅能幫助降低焦慮，還能提升創造力。難怪心理學家紐豪絲說：「通往顛峰表現的途徑，不在於是否已經夠努力足以休息，而是是否足夠休息才能達到最好的表現。」
NSDR深度休息引導步驟
也想試試 NDSR 休息法嗎？Youtube上有許多資源，像是 Andrew Huberman 實驗室官方的 20 分鐘 NDSR 引導資源，或是其他中文的引導影片。
也可以透過以下步驟，一窺如何自己進行 NDSR 深度休息法：
NSDR 休息準備
找個安靜的地方坐下或躺下，設定15-30分鐘計時器。閉上眼睛，讓自己處於一個不會被打擾的環境。
NSDR 休息步驟1：深度呼吸調節
- 用鼻子深深吸氣，像通過小吸管般緩緩從嘴巴呼出
- 重複這個深呼吸動作2-3次
- 之後讓呼吸回歸自然節奏
- 感受每次呼吸如何幫助身體放鬆
NSDR 休息步驟2：下半身感知
- 想像自己站在上方，手持一個溫暖的手電筒
- 將光束對準腳底，感受與地面的接觸感
- 慢慢向上移動光束，依序照亮小腿、大腿
- 每次呼氣時，想像被照亮的部位下沉一公分
NSDR 休息步驟3：上半身覺察
- 移動手電筒光束至腹部，感受呼吸時的起伏
- 繼續向上照亮胸腔、頸部、手臂
- 特別感受背部與支撐面的接觸
- 讓每個被照亮的部位都完全放鬆
NSDR 休息步驟4：全身整體放鬆
- 維持俯視視角，光束掃過全身
- 將手電筒的光度調暗一半
- 配合深呼吸，想像整個身體持續下沉
- 保持這種放鬆狀態直到練習結束
如果你也經常感到精疲力竭，或是對傳統的休息方式感到挫折，不妨試試這個被科學證實的深度休息法。
NSDR Deep Rest Method: 20-Minute Energy Restoration Technique That Equals 2 Hours of Rest
It seems like work never ends, and "rest" has become a luxury. However, Google CEO Sundar Pichai recently shared his secret to recharging—NSDR (Non-Sleep Deep Rest), a method that helps him maintain mental clarity during his busy schedule.
What is Non-Sleep Deep Rest?
NSDR is a concept developed by Andrew Huberman, Associate Professor of Neurobiology at Stanford University. It draws from the essence of Yoga Nidra and transforms it into a scientifically-based rest method. Unlike regular napping, NSDR's uniqueness lies in achieving deep relaxation while maintaining consciousness, though falling asleep during practice is perfectly acceptable.
Traditional meditation can be challenging because it requires the prefrontal cortex to continuously suppress the limbic system's instinct to distract and escape. This control often consumes significant mental energy, leaving many people more exhausted after meditation. In contrast, NSDR takes a gentler approach, using guided relaxation to naturally lead the mind and body into a state of rest.
From a scientific perspective, NSDR effectively reduces the secretion of the stress hormone cortisol while increasing alpha and theta brain waves. This special brain wave state not only helps reduce anxiety but also enhances creativity. As psychologist Maike Neuhaus says, "What if the path to peak performance isn't about whether you've worked hard enough to deserve rest, but whether you've rested enough to perform at your best?"
NSDR Deep Rest Guide
Interested in trying NSDR? You can find numerous resources on YouTube, including the official 20-minute NSDR guide from Andrew Huberman's Lab and other guided sessions in various languages.
Here's a step-by-step guide to practice NSDR on your own:
NSDR Preparation
Find a quiet place to sit or lie down, set a timer for 15-30 minutes. Close your eyes and ensure you won't be disturbed.
NSDR Step 1: Deep Breathing Regulation
- Take a deep breath through your nose, exhale slowly through your mouth as if through a thin straw
- Repeat this deep breathing 2-3 times
- Then allow your breathing to return to its natural rhythm
- Feel how each breath helps your body relax
NSDR Step 2: Lower Body Awareness
- Imagine standing above yourself, holding a warm flashlight
- Direct the beam at your feet, feel their contact with the ground
- Slowly move the beam upward, illuminating your calves and thighs
- With each exhale, imagine the illuminated parts sinking one centimeter
NSDR Step 3: Upper Body Awareness
- Move the flashlight beam to your abdomen, feel the rise and fall with breathing
- Continue upward, illuminating chest, neck, and arms
- Pay special attention to where your back contacts the support surface
- Allow each illuminated part to completely relax
NSDR Step 4: Whole Body Integration
- Maintain the overhead perspective, letting the beam scan your entire body
- Dim the flashlight's intensity by half
- With deep breaths, imagine your entire body continuing to sink
- Maintain this relaxed state until the practice ends
If you often feel exhausted or frustrated with traditional rest methods, give this scientifically-proven deep rest technique a try.
