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TypeBenefitTitleStudy InfoSummaryLink to Study
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NSDRPhysical & Mental PerformanceThe acute effects of nonsleep deep rest on perceptual responses physical and cognitive performance in physically active participantsInternational Association of Applied Psychology 2024Questionnaire responses demonstrated NSDR to be associated with significant benefits to physical readiness emotional balance and overall recovery negative emotional state overall stress and tension in comparison to the control grouphttps://iaap-journals.onlinelibrary.wiley.com/doi/full/10.1111/aphw.12571
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Sound HealingRecoverySound Therapy and Stress ReductionPelletier C.L. (2004). The Effect of Music on Decreasing Arousal Due to Stress: A Meta-Analysis. Journal of Music Therapy 41(3) 192-214.This meta-analysis reviews the effects of various types of music and sound therapy interventions in reducing stress responses. The findings show that sound-based interventions can lower physiological markers like blood pressure and heart rate.https://pubmed.ncbi.nlm.nih.gov/15327345/
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Sound HealingRecoveryVibroacoustic Therapy and Pain ManagementWigram T. & Dileo C. (1997). Music Vibration and Health. The Arts in Psychotherapy 24(1) 49-53.Vibroacoustic therapy which uses sound vibrations applied directly to the body has been shown to help manage chronic pain and other physical symptoms by stimulating the body's natural relaxation response.https://pubmed.ncbi.nlm.nih.gov/15222599/
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Sound HealingPhysical & Mental PerformanceBinaural Beats and Cognitive PerformanceLane J.D. Kasian S.J. Owens J.E. & Marsh G.R. (1998). Binaural Auditory Beats Affect Vigilance Performance and Mood. Physiology & Behavior 63(2) 249-252.This study explores the impact of binaural beats on mood and cognitive performance. Findings suggest that certain frequencies can improve focus relaxation and task performance by altering brainwave states.https://pubmed.ncbi.nlm.nih.gov/9423966/
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Sound HealingRecoverySound Healing and MeditationBernardi L. Porta C. & Sleight P. (2006). Cardiovascular Cerebrovascular and Respiratory Changes Induced by Different Types of Music in Musicians and Non-Musicians: The Importance of Silence. Heart 92(4) 445-452.This study highlights the profound effects of sound and silence on the autonomic nervous system particularly during meditation practices. Slower tempo music like in sound healing can significantly lower heart rate and promote deep relaxation.https://pubmed.ncbi.nlm.nih.gov/16199412/
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Sound HealingMental HealthGong and Singing Bowl MeditationGoldsby T.L. Goldsby M.E. McWalters M. & Mills P.J. (2017). Effects of Singing Bowl Sound Meditation on Mood Tension and Well-being: An Observational Study. Journal of Evidence-Based Complementary & Alternative Medicine 22(3) 401-406.Singing bowl meditation reduced anxiety tension and increased emotional well-being in participants. The sound waves created by bowls appear to synchronize with brainwaves aiding relaxation and healing.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871151/
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Sound HealingRecoveryChanting and Vagus Nerve StimulationKumar S. & Nagendra H.R. (2014). Effect of Cyclic Meditation on the Autonomic Nervous System and De-Stress. International Journal of Yoga 7(2) 104-110.This study explores how chanting practices affect the autonomic nervous system particularly by stimulating the vagus nerve which helps regulate stress and promotes relaxation.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7586536/
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Sound HealingRecoveryMusic and Immune FunctionChanda M.L. & Levitin D.J. (2013). The Neurochemistry of Music. Trends in Cognitive Sciences 17(4) 179-193.This paper explores how music including sound therapy techniques can affect immune system function by altering levels of cortisol endorphins and other hormones linked to stress and healing.https://pubmed.ncbi.nlm.nih.gov/23541122/
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Sound HealingSleepSound Therapy and Sleep QualityHarmat L. Takács J. & Bódizs R. (2008). Music Improves Sleep Quality in Students. Journal of Advanced Nursing 62(3) 327-335.This study demonstrates that slow-tempo music can significantly improve sleep quality an effect that can be applied through various sound healing techniques that use similar principles of rhythm and tone to promote rest.https://pubmed.ncbi.nlm.nih.gov/18426457/
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VisualizationPhysical & Mental PerformanceVisualization and Athletic PerformanceJournal of Sports Sciences 2017Visualization techniques boost performance by enhancing focus and motor skills.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9015091/
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VisualizationMental HealthThe role of visualization in reducing sports anxietyPsychology of Sport and Exercise 2016Visualization helps athletes manage performance anxiety and improve mental resilience.
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VisualizationRecoveryThe Effectiveness of Mental Imagery in Enhancing Rehabilitation Outcomes of Injured AthletesJournal of Sport Rehabilitation in 2017The study found that athletes who used mental imagery during their rehabilitation experienced faster recovery times greater improvements in strength and mobility and enhanced mental resilience compared to the control group. The use of visualization also helped athletes maintain a more positive outlook and reduce the psychological impact of injury such as anxiety and fear of reinjury. The results highlight that mental imagery can significantly support physical rehabilitation and improve overall outcomes for injured athletes making it a valuable tool in sports recovery programs.
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Yoga NidraRecoveryEffects of Yoga Nidra on heart rate variability and stressInternational Journal of Yoga 2018https://eurekamag.com/research/056/972/056972515.php
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Yoga NidraMental HealthYoga Nidra as a tool for enhancing recovery and mental healthJournal of Clinical Psychology 2020Yoga Nidra supports mental health recovery reduces symptoms of anxiety and enhances emotional well-being.https://pmc.ncbi.nlm.nih.gov/articles/PMC4959333/
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NSDRRecoveryNon-Sleep Deep Rest (NSDR) and its effects on cognitive and physical recoveryNeuroscience Letters 2021NSDR improves cognitive function mental clarity and physical recovery in athletes.
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NSDRSleepThe benefits of NSDR on mental health and sleep qualitySleep Medicine Reviews 2022NSDR promotes better sleep reduces stress and supports mental health in high-performance settings.
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Sound HealingPhysical & Mental PerformanceThe effect of sound therapy on human physiologyJournal of Alternative and Complementary Medicine 2020Study shows sound therapy reduces stress improves mood and promotes physical healing.
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Sound HealingRecoveryVibroacoustic therapy: A novel approach to treating chronic painPain Research and Treatment 2019Findings indicate that low-frequency sound vibrations help alleviate chronic pain and muscle tension.
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VisualizationPhysical & Mental PerformanceAudiovisual training outperforming visual-only trainingFrontiers in Psychology 2019This study specifically mentions basketball training where audiovisual information outperformed visual-only in both acquisition and retention testshttps://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2019.00244/full
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VisualizationPhysical & Mental Performance90% of Olympic athletes using visualizationMedium 2023References the Murphy et al. (1990) study finding 90% of Olympic athletes used visualization with 97% crediting it for successhttps://medium.com/@criccortex/visualization-in-sports-what-the-evidence-tells-us-89fb4885c50
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Sound HealingPhysical & Mental PerformanceMusic reducing perceived effort by 12% and improving endurance by 15%The Health Sciences AcademyCites Brunel University research on music's impact on athletic performancehttps://thehealthsciencesacademy.org/health-tips/music-can-enhance-athletic-performance/
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Sound HealingPhysical & Mental PerformanceSound-movement interaction in sportsPMC 2019Comprehensive review of auditory information's role in motor performancehttps://pmc.ncbi.nlm.nih.gov/articles/PMC6379478/
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VisualizationPhysical & Mental PerformanceMental training effectivenessBMC Psychology 2020Shows both psychological skills training and mindfulness training improve performance-relevant factorshttps://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-020-00449-7
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VisualizationPhysical & Mental PerformancePsychological skills training reviewTaylor & Francis 2023Meta-analysis of psychological skills training effectivenesshttps://www.tandfonline.com/doi/full/10.1080/1612197X.2023.2168725
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BreathworkRecoveryDiaphragmatic breathing reduces exercise-induced oxidative stressJournal of Diagnostic Research 2011Sixteen athletes monitored during exhaustive training showed that diaphragmatic breathing increases antioxidant defence status after exercisehttps://www.thesustainabletrainingmethod.com/tstm-blog/2018/8/16/4-7-8-breathing-recovery-for-athletic-performance
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BreathworkMental Health4-7-8 breathing reduces stress and improves cognitionJournal of Diagnostic Research 2014Study linked both fast and slow types of pranayama to reduced stress and improved cognition including attention retention and speed in vision-physical taskshttps://www.thesustainabletrainingmethod.com/tstm-blog/2018/8/16/4-7-8-breathing-recovery-for-athletic-performance
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BreathworkRecoverySlow breathing increases parasympathetic activity2003 Study60 male students showed slow breathing increased parasympathetic nervous system activity and decreased sympathetic activity over 3 monthshttps://www.thesustainabletrainingmethod.com/tstm-blog/2018/8/16/4-7-8-breathing-recovery-for-athletic-performance
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BreathworkRecoveryYoga breathing reduces inflammation markersBMC Complementary Medicine 201620 minutes of yoga breathing lowered stress-related inflammation markers in salivahttps://www.thesustainabletrainingmethod.com/tstm-blog/2018/8/16/4-7-8-breathing-recovery-for-athletic-performance
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BreathworkRecoveryBreathing and brain control connection2016 StudyStudy identified neural circuit in brainstem that breathing rhythm can adjust which influences emotional stateshttps://www.thesustainabletrainingmethod.com/tstm-blog/2018/8/16/4-7-8-breathing-recovery-for-athletic-performance
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BreathworkPhysical & Mental PerformanceRespiratory muscle training improves performanceMultiple StudiesAthletes ran 16% further improved swim speed by 2-7% shaved 115 seconds off 40km cycling and completed 5000m rowing 36 seconds fasterhttps://www.nike.com/a/how-breath-improves-performance
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BreathworkMental HealthBreathing reduces performance anxietyOpen Access Journal of Sports Medicine 2017Pre-competition breath work helps ease anxiety and nasal breathing helps calm down and reduce injury riskhttps://www.nike.com/a/how-breath-improves-performance
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BreathworkRecoveryHands on knees recovery position better than hands behind head2019 StudyAthletes recovered better with hands on knees rather than behind head position allowing better air intakehttps://simplifaster.com/articles/breathing-drills-athlete-performance/
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BreathworkPhysical & Mental PerformanceSlow paced breathing for self-regulationIn-Mind Magazine 2024SPB increases parasympathetic activity via vagus nerve leading to psychophysiological relaxation and enhanced self-regulationhttps://www.in-mind.org/article/use-your-breath-to-gain-a-performance-advantage
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BreathworkRecoveryBox breathing for stress management during competitionBlayze 2024Using box breathing with extended exhales helps calm nerves and refocus during stressful game situationshttps://blayze.io/blog/general/the-science-of-breathing-for-athletes
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BreathworkRecoveryDiaphragmatic breathing lowers cortisol increases melatonin2011 Study16 athletes showed diaphragmatic breathing after exhaustive workout lowered cortisol and increased melatonin levels improving recoveryhttps://blayze.io/blog/general/the-science-of-breathing-for-athletes
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BreathworkMental HealthBreathing practices for stress and anxiety reductionBrain Sciences 2023Meta-analysis of 58 studies showing breathing practices effectively reduce stress and anxiety with various techniqueshttps://www.mdpi.com/2076-3425/13/12/1612
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BreathworkPhysical & Mental PerformanceSports performance and breathing rate connectionPMC 2023Narrative review showing breathing techniques significantly impact sports performance through physiological and psychological mechanismshttps://pmc.ncbi.nlm.nih.gov/articles/PMC10224217/
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BreathworkRecoveryBreathing pattern influences pulmonary function in athletesScientific Reports 2024Study of 69 elite endurance athletes showing breathing patterns affect respiratory function and performancehttps://www.nature.com/articles/s41598-024-51758-5
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VisualizationPhysical & Mental PerformanceMental imagery effects on muscular strengthPMC Systematic ReviewCombination of mental imagery and physical practice more efficient than physical execution alone for strength performancehttps://pmc.ncbi.nlm.nih.gov/articles/PMC4974856/
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VisualizationRecoveryMental imagery for post-injury recoveryScienceDirect 2017Meta-analysis showing imagery interventions beneficial for functional mobility pain reduction and self-efficacy in injured athleteshttps://www.sciencedirect.com/science/article/pii/S1469029217302923
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VisualizationPhysical & Mental PerformanceMultilevel meta-analysis of imagery practice effectsPMC86 studies with 3593 athletes showing imagery practice enhances performance in agility muscle strength tennis and soccerhttps://pmc.ncbi.nlm.nih.gov/articles/PMC12109254/
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VisualizationPhysical & Mental PerformanceMental imagery training for sport-specific motor skillsPhysical Education and Sport Pedagogy 202136 studies showing significant effect of mental imagery on performance with combined physical practice and imagery alone both effectivehttps://www.tandfonline.com/doi/abs/10.1080/17408989.2021.1991297
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VisualizationPhysical & Mental PerformanceVirtual reality training for mental imagery skillsFrontiers in Virtual Reality 2023Elite snow sports athletes using VR environment to develop imagery skills and pre-performance routineshttps://www.frontiersin.org/journals/virtual-reality/articles/10.3389/frvir.2023.1189717/full
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VisualizationPhysical & Mental PerformanceGuided imagery benefits on athletic performanceFrontiers in Psychology 2025Mixed-methods study showing imagery interventions enhance psychological preparedness and overall performancehttps://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1500194/full
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Sound HealingRecoverySound therapy for athletic performance enhancementRunner's World 2024Sound therapy increases heart rate variability indicating better recovery and preparedness for training sessionshttps://www.runnersworld.com/health-injuries/a46487047/benefits-of-sound-therapy/
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Sound HealingSleepBinaural beats improve sleep qualityDigital Health 202290 minutes of delta binaural beats improved sleep quality duration and satisfaction while reducing anxietyhttps://www.runnersworld.com/health-injuries/a46487047/benefits-of-sound-therapy/
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Sound HealingMental HealthTibetan singing bowl meditation reduces stressJournal of Evidence-Based and Complementary Alternative Medicine 201762 participants showed reduced stress and improved mood following Tibetan singing bowl meditationhttps://www.runnersworld.com/health-injuries/a46487047/benefits-of-sound-therapy/
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Sound HealingPhysical & Mental PerformanceMeditation and sound training for peak performanceThe Art of Sound Healing 2025Scientific evidence confirms meditation and sound training improve focus reduce stress accelerate recovery and enhance performancehttps://www.theartofsoundhealing.com/how-meditation-and-sound-training-help-athletes-reach-peak-performance/
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Sound HealingRecoveryVibroacoustic therapy regulates nervous systemMultiple StudiesSound-based therapies regulate nervous system reduce stress and accelerate muscle recovery in athleteshttps://www.theartofsoundhealing.com/how-meditation-and-sound-training-help-athletes-reach-peak-performance/
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Sound HealingPhysical & Mental PerformanceMusic therapy for enhanced performance and recoveryAdvanced Brain Technologies 2023Music listening therapy increases motor coordination reaction time and helps athletes perform better avoid injuryhttps://advancedbrain.com/blog/the-athletes-soundtrack-therapeutic-music-to-elevate-performance-resilience-and-recovery/
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Sound HealingMental HealthMusic therapy for concussion recoveryAdvanced Brain Technologies 2023Music therapy aids improvement in brain function deficit and quality of life facilitating physical healing and pain controlhttps://advancedbrain.com/blog/the-athletes-soundtrack-therapeutic-music-to-elevate-performance-resilience-and-recovery/
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Sound HealingPhysical & Mental PerformanceHigh-intensity sounds during weightliftingPMC 2019Athletes maintained peak performance and reduced variability when high-intensity sounds presented during pressing phasehttps://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2019.00244/full
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Sound HealingPhysical & Mental PerformanceSustained Acoustic Medicine for sports injuriesPubMed 202387% satisfaction rate among professional sports athletic trainers using SAM as adjunct therapy for injury treatmenthttps://pubmed.ncbi.nlm.nih.gov/36687557/
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Sound HealingRecoveryPEMF therapy with sound frequencies for recoveryHAELOPEMF therapy with symphonic sound waves boosts energy increases stamina supports immunity and sharpens mental clarityhttps://www.haelo.com/
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Sound HealingRecoverySound therapy for neurological rehabilitationThe Art of Sound Healing 2024Sound frequencies influence neurochemical processes boost neurotransmitters and activate brain regions for relaxation and recoveryhttps://www.theartofsoundhealing.com/neurological-rehabilitation-and-sound-therapy/
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Yoga NidraPhysical & Mental PerformanceYoga Nidra call for sporting contextFrontiers in Psychology 2021YN stimulates hypnagogic state maintaining awareness while physiologically asleep ideal for athlete recovery and arousal managementhttps://frontiersin.org/articles/10.3389/fpsyg.2021.654222/full
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NSDRRecoveryNon-sleep deep rest protocolsHuberman LabNSDR protocols achieve deep relaxation without sleep compensate for lost sleep restore dopamine and reduce cortisolhttps://www.hubermanlab.com/nsdr
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NSDRSleepNSDR meditation and breathwork benefitsHuberman LabNSDR and yoga nidra improve brain's ability to learn and remember while managing stress and improving moodhttps://www.hubermanlab.com/topics/nsdr-meditation-and-breathwork
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Yoga NidraSleepYoga Nidra sleep lab protocol for insomniaPubMed 2021Pilot study of 22 adults with insomnia showing Yoga Nidra improves sleep onset and autonomic nervous system functionhttps://pubmed.ncbi.nlm.nih.gov/33175980/
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Yoga NidraMental HealthYoga Nidra reduces inflammation and improves wellbeingMultiple Studies 2006-2017Six months of yoga Nidra linked to reduced inflammation improved stress and anxiety control and pain reliefhttps://www.fatherly.com/health/the-hype-behind-non-sleep-deep-rest-nsdr-explained
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Yoga NidraRecoveryYoga Nidra down-regulates stress and improves recoveryPMC 2021YN down-regulates hyperarousal and stress-related indices while increasing parasympathetic dominance for better recoveryhttps://ncbi.nlm.nih.gov/pmc/articles/PMC8175770
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NSDRPhysical & Mental PerformanceNSDR for athletic recoveryTrainerRoad Forum 2023Discussion of NSDR/Yoga Nidra as remedy for poor sleep and its relation to athletic performance and recoveryhttps://www.trainerroad.com/forum/t/nsdr-yoga-nidra-for-recovery/80431
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NSDRRecoveryWhat is Non-Sleep Deep Rest effectivenessSleep Foundation 2024NSDR helps enter deep relaxation decreases sympathetic activity while activating parasympathetic nervous systemhttps://www.sleepfoundation.org/meditation-for-sleep/what-is-non-sleep-deep-rest
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VisualizationPhysical & Mental PerformanceAlan Richardson basketball free throw visualization experimentResearch Quarterly 1967Mental practice alone produced 96% of performance gains achieved through physical practice in basketball free throw shooting over 20 dayshttps://www.tandfonline.com/doi/abs/10.1080/10671188.1967.10614808
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Yoga NidraSleepElectrophysiological evidence of local sleep during yoga nidraPMC 2022After 2 weeks of practice sleep diary showed improvement in duration efficiency quality and wake duration with yoga nidra creating local sleep statehttps://pmc.ncbi.nlm.nih.gov/articles/PMC9315270/
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Yoga NidraSleepYoga nidra early randomized sleep lab investigationsPMC 202330-minute yoga nidra showed statistically significant decrease in respiratory rate and good acceptability for adults with insomniahttps://pmc.ncbi.nlm.nih.gov/articles/PMC9973252/
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Yoga NidraSleepYoga nidra innovative approach for chronic insomniaSleep Science Practice 2017Case study showed improvement in sleep quality insomnia severity depression anxiety and stress scores after yoga nidra interventionhttps://sleep.biomedcentral.com/articles/10.1186/s41606-017-0009-4
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Yoga NidraSleepYoga nidra sleep lab protocol for insomnia studyPMC 202122 adults with insomnia using Yoga Nidra recording based on Swami Satyananda Saraswati scripts showing feasibility for sleep disordershttps://pmc.ncbi.nlm.nih.gov/articles/PMC8932407/
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Yoga NidraMental HealthOrigin and clinical relevance of yoga nidra systematic reviewPMC 2022Clinical studies show yoga nidra associated with positive physiological changes in hematological variables blood glucose and hormonal statushttps://pmc.ncbi.nlm.nih.gov/articles/PMC9033521/
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Yoga NidraRecoveryYoga nidra for sleep benefits and relaxationSleep Foundation 2024Yoga nidra improves sleep by activating parasympathetic nervous system and reducing sympathetic activity with stress reduction benefitshttps://www.sleepfoundation.org/meditation-for-sleep/yoga-nidra
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Yoga NidraSleep30-minute yoga nidra equivalent to 2-4 hours sleep claimMultiple SourcesPopular claim that 30-minute practice equivalent to 2-4 hours quality sleep though rigorous scientific proof of exact equivalency not foundhttps://www.artofliving.org/us-en/meditation/sleep/sleep-better-yoga-nidra
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VisualizationPhysical & Mental PerformanceCleveland Clinic visualization strength studyCleveland Clinic ResearchMental training group saw 35% increase in finger strength and 13.5% increase in elbow flexion through visualization alone over 12 weekshttps://compedgept.com/blog/visualization-and-athletic-performance/
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VisualizationPhysical & Mental PerformanceHypnosis enhanced sports imagery effectivenessMultiple StudiesAthletes reported imagery under hypnosis was more intense on visual auditory kinesthetic and affective dimensions compared to normal imageryhttps://www.researchgate.net/publication/273359305_Cases_in_Visualization_for_Improved_Athletic_Performance
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VisualizationPhysical & Mental PerformanceMulti-sensory visualization for enhanced performanceSports Psychology ResearchVisualization should include five major senses and consider perspective emotion environment task and timing for optimal resultshttps://www.performancepsychologycenter.com/post/visualization-techniques-and-mental-imagery
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