Non-sleep deep rest (NSDR) is guided rest you do lying down and awake. Press play, follow the voice for 10 to 30 minutes, and get up calmer and clearer.
NSDR is a term popularised by Stanford neuroscientist Dr. Andrew Huberman for guided, deliberate rest: you lie still, stay awake, and follow slow breathing and a body scan. It draws on yoga nidra, a much older practice.
Unlike many forms of meditation, there's nothing to get right. You only listen. Slow breathing and stillness help your body move out of “on alert” mode, which is why most people get up feeling calmer.
Small studies link yoga nidra to more theta-wave activity and more dopamine release during the session. What the research does and doesn't show.
What people use it for, and what the research says so far.
Use a short session in bed to wind down, or when you wake at 3am and can't switch off.
A 10 to 20 minute session gives you a break in the afternoon slump without the grogginess a long nap can bring.
Slow breathing and a guided body scan help you come down after a stressful day. Reviews of yoga nidra studies show lower stress and anxiety; the evidence is promising but early.
No experience needed. Just follow these three simple steps.
Find a quiet space to lie down or sit comfortably. Put your phone on 'Do Not Disturb' and close your eyes. No special equipment needed—just you and a pair of headphones.
Press play and let the guided audio lead you through breath awareness and body scanning. Don't worry about 'doing it right'—your only job is to listen and relax.
After 10 to 30 minutes, most people get up calmer and clearer. If you fall asleep, that's fine too.
Focus music with binaural beats and a built-in Pomodoro timer. Pick a mode, set the timer, start work.
Everything you need to know about NSDR and how to get started.
Ten minutes, lying down, eyes closed. Pick a session and press play.