The Science of NSDR: How 10 Minutes Changes Your Brain

Everyone cites the "65% dopamine increase" from NSDR without explaining what it actually means. After breaking down the PET scan studies and Huberman's protocols, here's what happens in your brain during non-sleep deep rest.

NSDR stands for Non-Sleep Deep Rest. Dr. Andrew Huberman coined the term as a secular umbrella for practices that induce deep relaxation while you stay awake.

Here's what makes it different from just "relaxing": NSDR produces measurable changes in your brain chemistry and electrical activity. Three core mechanisms drive the benefits:

• Dopamine restoration: Baseline dopamine levels increase by up to 65%
• Brainwave shift: Activity moves from beta (alert) to theta (deep relaxation)
• Autonomic reset: Your nervous system switches from sympathetic to parasympathetic dominance

As Huberman describes it: "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. It can restore mental and physical vigor, and it can be done any time of day or night."

The research backing these claims is more rigorous than most wellness practices. For a complete overview of all the research, see our guide to NSDR science. Let me break down what the studies actually found.

You've probably heard that NSDR increases dopamine by 65%. That number comes from a 2002 study by Kjaer and colleagues published in Cognitive Brain Research. But the details matter.

The Study Design

Researchers used PET scans with a radiotracer called 11C-raclopride. This compound binds to dopamine receptors. When your brain releases more dopamine, less raclopride can bind because dopamine is already occupying those receptors.

Eight experienced yoga teachers underwent two scans: one while listening to speech with eyes closed, and one during active yoga nidra meditation.

The Results

During yoga nidra, raclopride binding in the ventral striatum decreased by 7.9%. That binding decrease corresponds to a 65% increase in endogenous dopamine release.

The ventral striatum matters because it's your brain's reward and motivation center. This isn't a random brain region showing activity. It's the same area involved in goal-directed behavior.

What This Actually Means

The increase correlated with theta wave activity on EEG. Participants also reported "decreased desire for action" and "heightened sensory imagery" during the practice.

Here's the key distinction: this isn't a dopamine "hit" like you'd get from social media or sugar. It's replenishment of baseline reserves.

Huberman explains this using a wave pool analogy: "If we are going to feel motivated at all, we are going to have to have enough dopamine in the wave pool before we can generate any waves or peaks in dopamine."

NSDR fills the pool. It doesn't create a spike that crashes afterward.

Why This Matters for Motivation

Low baseline dopamine means you can't feel motivated even when opportunities arise. Your brain literally lacks the neurochemical foundation to pursue goals.

As Huberman notes: "Those have been shown to increase the amount of dopamine in your dopamine reserves by up to 65%, which is a remarkable number."

Traditional meditation doesn't produce this effect. Huberman is direct about this: "There is very little evidence that meditation of the traditional kind increases levels of dopamine. However, non-sleep deep rest, so-called NSDR... those have been shown to increase the amount of dopamine."

Your brain produces electrical activity at different frequencies depending on your state. NSDR shifts you into theta wave dominance, and that shift drives several benefits.

The Brainwave Spectrum

• Beta (13-30 Hz): Alert, focused, problem-solving. This is your default working state.
• Alpha (8-12 Hz): Relaxed but awake. Daydreaming, light meditation.
• Theta (4-8 Hz): Deep relaxation, drowsiness, light sleep. Memory consolidation happens here.
• Delta (0.5-4 Hz): Deep sleep.

NSDR moves you from beta through alpha into theta without crossing into actual sleep.

What Theta Feels Like

The Kjaer study participants reported decreased desire to act combined with heightened sensory imagery. That's theta in subjective terms: deeply relaxed, mentally vivid, but not unconscious.

You remain aware of your surroundings. The protocol involves intentionally directing attention to body sensations while your brainwaves slow.

Huberman describes the mechanism: "With non-sleep deep rest, you can shift your brain state from one of thinking, stress, planning, from anticipation of any kind, positive or negative, to one of pure sensation and deep relaxation."

Why Theta Matters

Theta waves are associated with:

• Memory consolidation
• Creativity and insight
• Reduced anxiety
• Enhanced learning retention

The state resembles light sleep patterns but with maintained awareness. You get some benefits of sleep without actually sleeping.

NSDR produces a measurable shift in your autonomic nervous system. This is the "under the hood" mechanism that makes you feel restored afterward.

Sympathetic vs. Parasympathetic

Your autonomic nervous system has two branches:

• Sympathetic: Fight-or-flight. Heart rate up, blood pressure elevated, cortisol released, digestion paused.
• Parasympathetic: Rest-and-digest. Heart rate down, blood pressure normalized, cortisol reduced, recovery prioritized.

Modern life keeps most people sympathetic-dominant. Constant stimulation, notifications, and stressors maintain elevated activation.

NSDR flips the switch.

The Breathing Component

Controlled breathing drives much of this shift. Long exhales activate the vagus nerve, which triggers parasympathetic response.

Research on controlled breathing shows it "influences cortical structures that regulate mood, emotion, and arousal." Slowing your breathing rhythm signals higher brain structures to reduce arousal.

The NSDR protocol typically starts with several deep inhales through the nose followed by long exhales through pursed lips. Huberman explains this "is known to slow your heart rate down and relax your nervous system."

Measurable Changes

During NSDR, studies show:

• Decreased heart rate
• Reduced blood pressure
• Lower cortisol levels
• Increased heart rate variability (a marker of parasympathetic tone)

The parasympathetic activation likely contributes to the dopamine increase. As research notes, "By deactivating the sympathetic and activating the parasympathetic nervous system, NSDR may promote feelings of relaxation by increasing dopamine in the brain."

People often ask why they shouldn't just nap instead. Or whether NSDR is basically meditation with a new name. The neurological differences are meaningful.

Why Not Just Nap?

Naps work differently. To get restorative benefits from sleep, you need to complete sleep cycles. A 20-minute nap might leave you in sleep inertia (grogginess). A 90-minute nap completes a cycle but takes 90 minutes.

NSDR delivers measurable benefits in 10 minutes without sleep inertia. You can return to work immediately.

Why Not Just Meditate?

Traditional meditation focuses attention. You concentrate on breath, a mantra, or sensations. This builds focus and reduces mind-wandering.

But as Huberman notes, meditation doesn't reliably increase dopamine. NSDR uses body scanning and breathing techniques that produce different neurological effects than focused-attention meditation.

My take: NSDR fills a gap that neither sleep nor meditation covers. Use it when you need restoration without the time commitment of a nap or the cumulative training requirements of meditation.

The science continues to evolve. Recent studies add important context to the earlier PET scan findings.

Boukhris et al. 2024

A study published in Applied Psychology: Health and Well-Being tested NSDR on 65 physically active participants. The experimental group completed a 10-minute NSDR protocol while controls sat passively.

Results showed NSDR produced:

• Improved handgrip strength
• Faster median reaction time on cognitive testing
• Better accuracy on performance tasks
• Higher physical readiness ratings
• Improved emotional balance scores
• Reduced stress and tension

This study matters because it measured objective performance, not just subjective reports. The cognitive benefits appeared after just 10 minutes.

2024 Nature Scientific Reports

A study on functional connectivity changes during yoga nidra found that the practice reduces default mode network activity beyond what an active task produces.

The default mode network is active when you're mind-wandering, ruminating, or self-referencing. Quieting it correlates with reduced anxiety and better present-moment focus.

The Harvard Thesis (Honest Limitations)

A 2024 Master's thesis from Harvard tested NSDR on sleep-deprived university students. The study found non-significant effects on attention and working memory.

This matters because it suggests NSDR isn't a universal fix. While it may help restore dopamine and reduce stress, the cognitive benefits aren't guaranteed for everyone, especially under severe sleep deprivation.

The honest takeaway: NSDR has real neurological effects, but it won't replace actual sleep.

Based on the research, here's when NSDR makes the most sense. For detailed timing recommendations, check out our guide on the best times to practice NSDR.

Post-Learning (Within 4 Hours)

Neuroplasticity research shows that the brain consolidates learning during rest states. NSDR creates conditions similar to light sleep where neural connections strengthen.

If you've just learned something difficult, a 10-20 minute NSDR session supports retention. The Boukhris study showed cognitive benefits appear after just 10 minutes.

Midday Energy Restoration (1-3pm)

The afternoon dip is real. Circadian rhythms naturally produce lower alertness after lunch.

NSDR restores baseline dopamine without sleep inertia. You can return to work immediately, unlike after a nap.

After Poor Sleep

Huberman notes NSDR "can even partially offset the negative consequences of getting too little sleep." If you're struggling with sleep quality, our guide on how to fall asleep faster using Huberman's protocol covers additional strategies.

Key word: partially. It's not a replacement, but it can help manage a bad night.

Pre-Performance

The Boukhris 2024 study showed improved reaction time and accuracy after just 10 minutes. If you need to perform cognitively, NSDR beforehand may help.

What NSDR Won't Fix

Don't expect NSDR to:

• Replace chronic sleep deprivation
• Cure anxiety disorders
• Work identically for everyone

The Harvard study's inconclusive results on cognition suggest individual responses vary. Use it as a tool, not a cure-all.

Neuroplasticity is your brain's ability to rewire itself in response to experience. The actual rewiring happens during rest states, not during learning itself.

How Learning Works

When you practice a skill or study information, you create temporary neural patterns. Those patterns become permanent during sleep and sleep-like states.

Dr. Wendy Suzuki's research found that a daily 13-minute NSDR-style practice led to increased attention, working memory, and recognition memory.

The Practical Implication

If you're trying to learn something, the session isn't complete when you close the book. Rest is part of the learning process.

NSDR provides a deliberate way to enter the brain states where consolidation occurs without committing to a full sleep cycle.

This article focuses on the science, but here's a brief protocol overview:

1. Lie down and close eyes. Seated works but lying down is more effective.

2. Set an intention (optional). What do you want from this session? Restoration, learning consolidation, stress reduction?

3. Long exhale breathing (2-3 breaths). Inhale deeply through nose, exhale slowly through pursed lips. This initiates parasympathetic activation.

4. Body scan (feet to head). Direct attention systematically through your body. Notice sensations without trying to change them.

5. Maintain awareness without effort. The goal is relaxation, not focus. Let your mind settle naturally.

Duration: 10 minutes is the minimum effective dose based on the Boukhris study. 20-30 minute sessions may provide deeper effects.

Huberman provides free audio protocols on YouTube and his website. Search for "Huberman NSDR" to find guided versions.

Is NSDR the same as yoga nidra?

NSDR is Huberman's umbrella term that includes yoga nidra and similar practices. Yoga nidra has traditional spiritual elements. NSDR strips those out for a secular, science-focused approach.

The Kjaer 2002 study actually used yoga nidra, so the neurological findings apply to both.

How quickly does NSDR affect the brain?

Brainwave shifts begin within minutes. The Boukhris 2024 study showed measurable cognitive and physical benefits after just 10 minutes.

Dopamine changes likely take longer to reach the 65% increase found in the Kjaer study, which used a full yoga nidra session.

Can NSDR replace sleep?

No. NSDR can partially offset sleep deprivation effects, but it doesn't provide the full restorative benefits of actual sleep cycles.

Sleep involves multiple stages (light sleep, deep sleep, REM) that serve different functions. NSDR mimics some aspects of light sleep but doesn't replicate the complete cycle.

How often should I practice NSDR?

Huberman reports using NSDR daily, particularly after learning sessions. The research doesn't specify optimal frequency, but daily practice shows cumulative benefits in related meditation studies.

Start with once daily and adjust based on your response.

Does NSDR work for everyone?

Most people can achieve the relaxation state, but individual results vary. The Harvard 2024 thesis found inconclusive cognitive results in sleep-deprived students, suggesting NSDR isn't a universal fix.

If you don't notice benefits after several sessions, it may not be the right tool for you.

What's the best time of day for NSDR?

Based on the research:

• Morning: Restore baseline dopamine for the day ahead
• Post-learning: Consolidate what you just studied
• Midday (1-3pm): Counter the natural afternoon dip
• Evening: Wind down without full sleep (may affect nighttime sleep for some)

Avoid NSDR right before bed if it makes you too alert afterward.

• Kjaer et al. (2002). "Increased dopamine tone during meditation-induced change of consciousness." Cognitive Brain Research, 13(2), 255-259. PubMed: 11958969
• Boukhris et al. (2024). "The acute effects of nonsleep deep rest on perceptual responses, physical, and cognitive performance." Applied Psychology: Health and Well-Being. PubMed: 38953770
• Huberman, A. "20 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy." YouTube, Huberman Lab Clips. https://youtube.com/watch?v=hEypv90GzDE
• Huberman, A. "Improve Your Baseline Dopamine for Motivation & Drive." YouTube, Huberman Lab Clips. https://youtube.com/watch?v=35lS7gJVTyA
• 2024 Nature Scientific Reports: "Functional connectivity changes in meditators and novices during yoga nidra practice."
• Harvard University (2024). Master's thesis on NSDR and sleep deprivation cognitive effects.