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Yoga Nidra (Non-Sleep Deep Rest / NSDR)

mindfulness · easy · 10-30 minutes daily

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

An ancient yogic practice of guided body-scan relaxation while remaining conscious, rebranded as NSDR by neuroscientist Andrew Huberman. Research shows up to 60% increase in dopamine, reduced cortisol with steeper diurnal slopes, and significant improvements in sleep quality and emotional regulation.

Is there evidence for it?

EVIDENCEstrong

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

  1. 1.Lie down in Savasana (on your back, arms at sides, palms up) in a quiet, dimly lit room; use a blanket for warmth
  2. 2.Set an intention (sankalpa) — a short positive statement in present tense about something you want to cultivate
  3. 3.Follow a guided rotation of consciousness through body parts (systematic body scan), progressively relaxing each area while remaining awake and aware
  4. 4.Move through stages of breath awareness, visualization, and opposites (heavy/light, hot/cold) to access the hypnagogic state between waking and sleep
  5. 5.Practice 10-30 minutes daily; especially effective after learning sessions (enhances neuroplasticity) or as a midday reset; use free protocols at hubermanlab.com/nsdr or nsdr.co

How long does it take?

10-30 minutes daily.

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: Yogic tradition (Bihar School of Yoga, Swami Satyananda Saraswati, 1960s; roots in ancient Nyasa practices); Dr. Andrew Huberman, Stanford Neuroscience; PMC RCT on Yoga Nidra cortisol and wellbeing (2025); dopamine study via PET imaging
meditation · sleep · dopamine · stress-reduction · neuroplasticity · relaxation · recovery · nsdr
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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.