非睡眠深度休息（NSDR）、冥想和呼吸练习，都是用来调节神经系统、恢复注意力和改善情绪的工具。它们的共同点，是在不依赖药物的情况下，引导身体进入更有恢复性的状态。若搭配 睡眠卫生 与 心理健康 相关实践，它们的效果会更稳定。
子主题
非睡眠深度休息（NSDR）与小睡
NSDR 是 Andrew Huberman 用来概括一类恢复性练习的术语，典型形式包括瑜伽 nidra。它们让人保持清醒，却获得接近深度休息的恢复效果。NSDR 可用于弥补睡眠不足、降低压力、帮助学习后的巩固，也可在白天替代不合适的小睡。若小睡会让你醒来后昏沉或影响夜间睡眠，NSDR 往往是更稳妥的选择。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:07:40 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods | Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods | Focus Toolkit: Tools to Improve Your Focus & Concentration |
| 00:46:49 Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine | Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine | Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing |
| 01:00:50 Tool: Enhancing Learning & Memory – Sleep, Non-Sleep Deep Rest (NSDR) | Tool: Enhancing Learning & Memory – Sleep, Non-Sleep Deep Rest (NSDR) | Understand & Improve Memory Using Science-Based Tools |
冥想的益处
冥想练习会训练注意力、觉察和情绪调节能力。长期练习可以改善专注、减轻压力，并支持神经可塑性。研究者已经能观察到冥想对大脑活动和结构的长期影响，包括与情绪调节、学习和记忆相关的变化。对很多人来说，冥想最现实的价值不是“清空大脑”，而是更快察觉思绪游走，并把注意力带回当前任务。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:31:55 Tool: Focus, Wandering Mind & Meditation | Tool: Focus, Wandering Mind & Meditation | Science-Based Tools for Increasing Happiness |
| 00:26:07 Neuroscience of Meditation; Perceptual Spotlights | Neuroscience of Meditation; Perceptual Spotlights | How Meditation Works & Science-Based Effective Meditations |
| 01:23:35 Meditation, Psychedelics & Neuroplasticity | Meditation, Psychedelics & Neuroplasticity | Dr. Elissa Epel: Control Stress for Healthy Eating, Metabolism & Aging |
冥想方案
冥想可以分成向内和向外、聚焦和开放监测等不同形式。专注冥想通常把注意力放在呼吸、咒语、图像或某个外部刺激上；开放监测则观察念头、感受和情绪如何出现和消失，而不急着评判。两类练习都能训练注意力控制，只是路径不同。行走冥想则把身体感觉、呼吸和外部环境结合起来，更适合不喜欢静坐的人。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 02:14:53 Tool: Space-Time Bridging (STB) | Tool: Space-Time Bridging (STB) | How Meditation Works & Science-Based Effective Meditations |
| 02:04:43 Tool: Mindfulness Meditation & Executive Function | Tool: Mindfulness Meditation & Executive Function | Dr. Mark D’Esposito: How to Optimize Cognitive Function & Brain Health |
| 00:11:45 Tool: Meditation Practices | Tool: Meditation Practices | Rick Rubin: Protocols to Access Creative Energy and Process |
呼吸练习
呼吸是少数能被有意识调节、并直接影响自主神经系统的动作。生理叹息、延长呼气和循环性呼吸练习都能改变警觉、压力和恢复状态。平时如果久坐、浅呼吸或压力较高，短时间的呼吸训练就可能帮助身体从紧张模式转向更平静但仍清醒的状态。它们也常和 光照与昼夜节律 及 睡眠卫生 搭配使用。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:03:53 What is Healthy Breathing? | What is Healthy Breathing? | How to Breathe Correctly for Optimal Health, Mood, Learning & Performance |
| 01:22:39 Tool: Breathwork & Stress Reduction; Cyclic Sighing | Tool: Breathwork & Stress Reduction; Cyclic Sighing | How to Breathe Correctly for Optimal Health, Mood, Learning & Performance |
| 01:34:35 Tools: Belly Breathing; Stagger Stance | Tools: Belly Breathing; Stagger Stance | Protocols to Strengthen & Pain Proof Your Back |
嘉宾专家
- Dr. Jack Feldman 🔗 https://bioscience.ucla.edu/people/jack-feldman
- Dr. Sam Harris_zh 🔗 https://www.samharris.org/
资源
文章与研究论文
- Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial
- Post-training Meditation Promotes Motor Memory Consolidation
- Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials
- Breathing Rhythm and Pattern and Their Influence on Emotion
- A Wandering Mind Is an Unhappy Mind
- Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators
- Increased dopamine tone during meditation-induced change of consciousness