Lesson 2: 
The Deep Chill 

Understanding NSDR (Non-Sleep Deep Rest)

Deep chilling can mean something different for everyone. Maybe you are like me and  don’t like yoga and relaxation techniques. As a guy, our relaxation techniques are beers, gym, watching dudes hit each other on tv 😅  

However I learned to implement a relaxation "deep chilling" technique that helps me to learn faster according to the latest neuroscience research.

This magic thing is called “NSDR” or “Yoga Nidra”  and  involves deep relaxation techniques that mimic some aspects of sleep but keep you in a conscious, restful state.

This state helps your brain process and integrate new information effectively, without the distractions of full cognitive processing or external stimuli.

Dr. Andrew Huberman highlights the profound benefits of NSDR in improving memory consolidation and cognitive functions, making it a powerful tool for anyone looking to enhance their learning capabilities.

Benefits of NSDR :

• Enhanced Memory Consolidation:
  
  Similar to sleep, NSDR allows your brain to consolidate memories through neurological processes. This is crucial after learning new guitar techniques or songs, as it helps transfer these skills into long-term memory.
  
  
• Restoration of Neurochemical Balance:
  
  NSDR helps restore critical neurotransmitters like dopamine, essential for motivation and motor control, both of which are vital for musicians.
  
  
• Reduction of Cognitive Fatigue:
  
  Engaging in NSDR reduces mental fatigue, refreshes your cognitive resources, and prepares you for more learning or practice.

When and How to Practice NSDR:

• Timing:
  
  Engage in NSDR activities for 10-20 minutes immediately following your guitar practice (or if you did the after practice workout then after it) . This timing leverages the state of heightened brain plasticity following learning.
  
  
• Method:
  
  Yoga nidra is an effective form of NSDR. It involves lying down in a comfortable position and following a guided relaxation audio that systematically relaxes different parts of the body and mind.
  
  
• Practical Steps:
  
  
  - Find a Quiet Space:
  
  Secure a quiet, comfortable place where you can lie down or sit without interruptions. Use noise canceling headphones so nobody interrupts you!
  
  - Use Guided Audio:
  
  Opt for a guided yoga nidra or other NSDR audio. Many are available for free, including those provided by Dr. Huberman, which are designed to optimize your brain for deep rest and learning consolidation.Here you have 2 options to try depending on your timing needs: 
  
  20 Minute NSDR :
  
  https://www.youtube.com/watch?v=USY3JlADa1A
  
  10 Minute NSDR:
   
  https://www.youtube.com/watch?v=KHIbgSN2qAU

• Regular Practice:
  
  Incorporate NSDR after your regular guitar practice routine to maximize its benefits on learning and memory retention. Or if you feeling tired and need a quick refresher too without having to sleep or nap.
  
  

Remember that by following structured relaxation techniques like yoga nidra after practicing guitar or engaging in physical activity, you create optimal conditions for your brain to solidify new information, ensuring that your practice yields the best possible results.  🎸✨