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Yoga Nidra (Non-Sleep Deep Rest)

mindfulness · easy · 10-45 minutes per session; 3-5 times per week recommended

What is Yoga Nidra (Non-Sleep Deep Rest)?

A guided meditation performed lying down that systematically relaxes the body while maintaining conscious awareness. Produces brain states similar to deep sleep while you remain awake. Andrew Huberman calls it 'NSDR.'

Is there evidence for it?

EVIDENCEstrong

How do you do Yoga Nidra (Non-Sleep Deep Rest)?

  1. 1.Lie down in shavasana (on your back, arms at sides, palms up) in a quiet, comfortable space
  2. 2.Play a guided yoga nidra recording (10-45 minutes; plenty of free options on YouTube and apps)
  3. 3.Set a personal intention (sankalpa) at the beginning — a short positive statement
  4. 4.Follow the guide through body rotation, breath awareness, visualization, and progressive relaxation
  5. 5.Practice when you need deep restoration: midday energy dip, post-learning consolidation, or before sleep

How long does it take?

10-45 minutes per session; 3-5 times per week recommended.

Is it hard to start?

easy.

PRACTICE ITRest without guilt — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Swami Satyananda Saraswati (Bihar School of Yoga, 1960s). Meta-analysis (Annals of NY Academy of Sciences): significant reduction in stress (Hedge's g: -0.80 to -1.70), anxiety (-1.35 to -1.43), and depression (-0.69 to -0.92). Popularized by Andrew Huberman as NSDR.
deep-rest · nsdr · relaxation · sleep · restoration · lying-down · guided
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.