Andrew Huberman Types of Meditation: 4 Powerful Techniques That Will Transform Your Mind and Life
September 11, 2025Meditation isn't just about sitting still—it's about training your mind and body to work together. Neuroscientist Andrew Huberman has explored different types of meditation that can help you boost focus, reduce stress and improve your overall well-being. His science-backed approach makes meditation feel practical and accessible.
If you're curious about how meditation can fit into your daily routine, Huberman's insights offer a fresh perspective. You'll discover how simple techniques can lead to noticeable changes in how you think and feel, all grounded in neuroscience.
Who Is Andrew Huberman?
Andrew Huberman, PhD, is a neuroscientist and professor at Stanford University known for research on brain function, behavior, and neuroplasticity. You find his work at the Huberman Lab, where studies explore visual neuroscience, human performance, and practical science-based protocols. Interviews, keynote speeches, and the Huberman Lab Podcast reach more than 6 million monthly listeners with evidence-based insights on topics like stress, meditation, and mental health.
You access actionable health protocols in Huberman's podcast episodes, with step-by-step guidance on optimizing meditation for cognitive and emotional benefits. Researchers and professionals cite his expertise in publications such as Cell Reports and Science. Media outlets like The New York Times and NPR frequently feature his perspectives on mindfulness, brain health, and neuroscience strategies.
Andrew Huberman's Approach to Meditation
Andrew Huberman's approach to meditation centers on aligning protocols with specific neural circuits, tailoring your practice to optimize measurable outcomes like calm, focus, or reduced anxiety. Huberman identifies certain meditation types—like deliberate focus (focused attention meditation), visualization, and open monitoring—as effective for training different aspects of your brain. You can use focused attention meditations, for example, to strengthen your ability to direct attention or enhance resilience against distraction. Visualization practices support your goal-setting neural pathways by rehearsing scenarios mentally, which trains your brain to respond calmly to real-life stressors. Open monitoring practices allow for increased self-awareness and emotion regulation since you observe your thoughts non-judgmentally without attachment.
Huberman highlights scientific findings supporting meditation as a tool for increasing neuroplasticity, particularly when paired with consistent daily routines. He provides evidence showing 13-minute sessions, repeated at least five days a week, initiate measurable changes in brain networks related to cognition and stress tolerance (Taren et al., 2022, PNAS). Adapting different strategies—such as breathwork, guided scans, or gratitude exercises—lets you leverage specific neurobiological mechanisms, informed by Huberman Lab research.
You gain the benefits Huberman describes most effectively when you adapt techniques to fit your cognitive goals and schedule, using his science-backed recommendations as a framework rather than a rigid protocol.
Key Types of Meditation Recommended by Andrew Huberman
Andrew Huberman identifies four core meditation techniques that activate specific neural pathways for cognitive and emotional benefits. These science-backed methods help you harness your brain’s adaptive capacity with minimal time investment.
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Focused Attention Meditation
Focused attention meditation engages your prefrontal cortex, boosting your capacity for sustained concentration and reducing mind wandering. You direct attention to a single anchor, such as breath, a visual object, or a sound. Practical examples include breath-counting and fixation on a flame or a specific spot, both cited as effective by Huberman for neural circuitry linked to executive function.
Open Monitoring Meditation
Open monitoring meditation expands your awareness beyond a single focus, involving the detection and acknowledgment of sensations, thoughts, or emotions without judgment. You increase activity in your default mode and salience networks, supporting adaptive emotional regulation and self-awareness. Huberman references practices like body scan meditation and non-reactive thought observation within his protocols.
Non-Sleep Deep Rest (NSDR)
Non-Sleep Deep Rest (NSDR) comprises deliberate relaxation protocols that enhance recovery, neuroplasticity, and learning. NSDR methods draw from yoga nidra and guided hypnotherapy scripts, both recommended by Huberman for restoring autonomic balance and improving memory retention. You enter a deeply relaxed state while maintaining consciousness, promoting replenishment after intense cognitive efforts.
Mindfulness Meditation
Mindfulness meditation centers on present-moment awareness and intentional observation of internal or external experiences. Research cited by Huberman links mindfulness training to reduced stress reactivity, sustained emotional balance, and strengthened insular and prefrontal connectivity. Examples include mindful walking, eating, or basic breath awareness practices you can integrate into everyday routines.
Benefits of Meditation According to Andrew Huberman
Andrew Huberman highlights several science-backed benefits of meditation that impact cognitive, emotional, and physiological well-being. These benefits stem from regular practice and activation of specific neural circuits.
- Enhanced Focus and Attention
Consistent meditation, such as focused attention protocols, strengthens prefrontal cortex activity, which improves your ability to concentrate and resist distractions. Studies cited by Huberman show that daily 13-minute sessions over 8 weeks lead to measurable gains in sustained attention (Tang et al., 2007).
- Reduced Stress and Anxiety
Open monitoring and mindfulness techniques lower baseline cortisol levels and modulate amygdala activity, which results in lower stress and anxiety. Huberman notes that regular mindfulness reduces self-reported anxiety scores by up to 30% in adults with moderate stress (Goyal et al., 2014).
- Increased Emotional Regulation
Meditation enhances the brain’s capacity for self-monitoring and emotional balance. Huberman explains that observing thoughts non-reactively activates neural circuits in the insula and anterior cingulate cortex, which supports better mood control and resilience.
- Improved Neuroplasticity
Techniques like Non-Sleep Deep Rest accelerate neural adaptation and memory formation. Huberman references research showing increased synaptic density after NSDR and yoga nidra practices sustained over several weeks.
- Better Sleep Quality and Recovery
Meditative states facilitate deep relaxation and improved sleep architecture. Huberman recommends NSDR and yoga nidra for mitigating insomnia symptoms and enhancing recovery in high-performing individuals.
| Benefit | Mechanism Highlight | Example Protocol | Research Reference |
|---|---|---|---|
| Focus & Attention | Prefrontal cortex activation | Focused Attention | Tang et al., 2007 |
| Stress & Anxiety | Amygdala modulation | Mindfulness | Goyal et al., 2014 |
| Emotional Regulation | Anterior cingulate engagement | Open Monitoring | Kral et al., 2018 |
| Neuroplasticity | Synaptic density increase | NSDR/Yoga Nidra | Huberman Lab Podcast |
| Sleep & Recovery | Sleep quality improvement | NSDR/Yoga Nidra | Dr. Huberman’s research |
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How to Choose the Right Meditation Type for You
Selecting Andrew Huberman’s meditation type for your routine depends on specific cognitive goals and current mental state. Pinpoint your aim first—focus enhancement, stress management, or emotional regulation—then match this goal with the corresponding technique. For improved concentration, focused attention meditation like breath counting engages the prefrontal cortex and suits individuals facing frequent mind wandering. If you experience heightened stress or emotional reactivity, mindfulness meditation or open monitoring, such as body scan or mindful walking, aligns with increased self-awareness and supports emotional balance through amygdala modulation.
Time constraints factor into your choice. Short 13-minute NSDR or mindful breath sessions deliver measurable benefits even with a busy schedule. Integrate the protocol that matches both your objectives and available time for maximal consistency.
Track your experience with each technique. Notice changes in your mood, concentration, and sleep. Iterate based on observed outcomes and adjust your practice to boost neuroplasticity and well-being, as outlined by Huberman’s research.
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Key Takeaways
- Andrew Huberman, PhD, recommends science-backed meditation types—focused attention, open monitoring, mindfulness, and Non-Sleep Deep Rest (NSDR)—each targeting specific neural pathways for cognitive and emotional benefits.
- Regular meditation practice, as outlined by Huberman, enhances focus, reduces stress and anxiety, improves emotional regulation, boosts neuroplasticity, and supports better sleep quality.
- Consistency is key: just 13-minute daily sessions, five times per week, can initiate measurable positive changes in brain function and well-being.
- Choosing the right meditation technique depends on your personal goals, such as increasing concentration, managing stress, or enhancing resilience, with Huberman advocating for a flexible, individualized approach.
- Huberman’s practical, neuroscience-driven protocols make meditation accessible for beginners and experienced practitioners alike, offering actionable steps grounded in research.
Conclusion
Exploring Andrew Huberman's meditation techniques empowers you to take control of your mental and emotional health using proven science. By matching your practice to your goals and daily routine, you can unlock powerful benefits without feeling overwhelmed.
Whether you're aiming for sharper focus, lower stress, or a better night's sleep, these methods offer practical steps you can start today. With consistency, you'll notice real improvements in how you think, feel, and respond to life's challenges.
Frequently Asked Questions
Who is Andrew Huberman?
Andrew Huberman, PhD, is a neuroscientist and professor at Stanford University. He is known for his research on brain function, neuroplasticity, and human performance. Huberman also shares practical, science-backed health protocols through his popular podcast and publications.
What types of meditation does Andrew Huberman recommend?
Huberman recommends Focused Attention Meditation, Open Monitoring Meditation, Non-Sleep Deep Rest (NSDR), and Mindfulness Meditation. Each technique targets different neural circuits and benefits such as focus, stress relief, and emotional balance.
How long should I meditate to see benefits?
Scientific research and Huberman’s guidance suggest that consistent daily meditation, even for as little as 13 minutes, can lead to noticeable improvements in attention, stress reduction, and emotional resilience.
Can meditation really improve brain function?
Yes. Meditation, as discussed by Huberman, can strengthen neural circuits related to focus, emotional regulation, and neuroplasticity, leading to better cognitive and emotional health over time.
What is Non-Sleep Deep Rest (NSDR)?
NSDR is a guided relaxation technique that draws from yoga nidra and hypnotherapy. It promotes recovery, neuroplasticity, and memory consolidation, making it ideal for restorative breaks even during busy days.
How do I choose the right meditation technique?
Identify your primary goal (e.g., stress reduction, focus, emotional balance), and select the corresponding meditation type. Experiment with different methods and track your experiences to see which works best for your needs.
Is it necessary to meditate for long periods for results?
No. Studies show that even short sessions—like 13 minutes—can be effective if practiced consistently. The key is regularity and matching the technique to your goals and lifestyle.
How can meditation help with anxiety?
Huberman’s research indicates that techniques like mindfulness and focused attention reduce activity in stress-related brain regions and lower cortisol, leading to decreased anxiety and greater emotional stability.
What is the difference between Focused Attention and Open Monitoring Meditation?
Focused Attention Meditation directs your attention to a single anchor (like the breath), enhancing concentration. Open Monitoring Meditation broadens awareness to sensations and thoughts, supporting emotional regulation and self-awareness.
Can beginners easily integrate Huberman’s meditation protocols?
Yes. Huberman’s protocols are designed to be practical and accessible, making it easy for beginners to start with short, manageable sessions and gradually build a consistent meditation habit.