Guided Non-Sleep Deep Rest (NSDR)
Your new favorite tool for relaxation, sleep, and nervous system regulation.
Today I’d like to share with you a guided video of one of my favorite mind-body tools: Non-Sleep Deep Rest (NSDR).
I have been hearing a lot of buzz about NSDR in the online wellness space since Dr. Andrew Huberman discussed it on his popular podcast in 2021.
While Huberman is credited with coining the term NSDR and popularizing the concept, he did not actually invent this type of mind-body tool. Its predecessor, yoga nidra, has been used for centuries, and it has long been one of my favorite tools to use when I’m having trouble falling asleep, when I need some deep relaxation, and when I’m tired during the day and need something to help me quickly feel refreshed.
NSDR vs Yoga Nidra: What’s the Difference?
I have often seen the terms NSDR and yoga nidra used interchangeably, and although they refer to similar practices, they are not exact synonyms. For sake of clarity, I want to touch briefly on their similarities and differences.
Yoga nidra is a form of NSDR, but not all NSDR is yoga nidra. It’s kind of like how all squares are rectangles, but not all rectangles are squares.
NSDR is an umbrella term that encompasses many different practices designed to foster a state of deep physical relaxation, while keeping the mind in a state that is awake and aware. Yoga nidra is a particular technique that falls under the NSDR umbrella.
Yoga nidra, sometimes called “yogic sleep” is a practice designed to bring you into a state similar to hypnagogia (that dreamy state between sleep and wakefulness, right before you fall asleep). Authentic yoga nidra is more than just a relaxation technique; it’s part of a larger spiritual and philosophical system, with roots in the yogic and Tantric traditions in India.
Though NSDR practices often borrow yoga nidra techniques, the emphasis in NSDR typically centers on physical and mental relaxation, whereas yoga nidra practices may be more likely to include a focus on the subconscious mind, spiritual elements, and self-development (in addition to physical and mental relaxation).
Additionally, yoga nidra practices are often longer in duration than NSDR practices. Of course, there are exceptions (you can find plenty of 10-15 minute yoga nidra videos floating around the internet), but I was taught that traditionally it is believed that a yoga nidra practice should be at least twenty minutes to receive optimal benefit. In fact, many yoga studios offer hour-long yoga nidra classes. The longer duration allows for the incorporation of more techniques, and many people find that they are able to enter into a deeper state of relaxation with a longer practice.
In contrast, NSDR practices are often shorter in duration, designed to fit more easily into a busy schedule.
Benefits and Uses of NSDR and Yoga Nidra
As a holistic psychotherapist, I frequently recommend yoga nidra and NSDR to clients. Clinically, I have seen particular benefits for people experiencing sleep difficulties and for any concern involving nervous system dysregulation (e.g. chronic stress, trauma, anxiety, burnout, etc.).
However, I do think that nearly everyone could use more deep relaxation in their lives, so these practices have the potential to be beneficial across the board. I find that NSDR and yoga nidra are great as part of a nighttime routine to help bring the body into a state of deep relaxation before bed. However, many people enjoy using it as a mid-day break, or even as a morning ritual.
Though research on yoga nidra and NSDR is somewhat limited, there have been some studies that have found that yoga nidra can improve symptoms of stress, depression, anxiety, insomnia, PTSD, and even symptoms of some physical ailments like migraines. As the popularity of NSDR increases, I am hopeful that we will continue to see an increase in research on the topic and an increase in its usage clinically.
One disclaimer: though NSDR and yoga nidra have a wide range of applications, there may be some instances in which they are counterproductive. There is no such thing as a one-size-fits all approach, so if you find that yoga nidra or NSDR increase feelings of stress or anxiety, that’s ok. It could be an indication that you need to pair it with another mind-body tool, or that it just isn’t a good fit for you right now. Trust your own instincts and use every mind-body practice as an opportunity to learn more about yourself.
Guided NSDR Practice
The video I’m sharing is most accurately categorized as NSDR. However, I am borrowing the yoga nidra technique of “body rotation” as a tool for deep relaxation, so I am calling it NSDR inspired by yoga nidra. I hope you enjoy the practice, and I hope it helps you find at least a few minutes of deep rest.
I have also posted this guided practice to the Mind Body Maven YouTube channel here: NSDR/Yoga Nidra for Deep Relaxation (youtube.com), so feel free to check it out on YouTube as well.
I hope you enjoy, and feel free to let me know in the comments if you have any further questions about NSDR or yoga nidra. Or if you have any other mind-body tools you’d like for me to explore in a future article, I’m happy to take requests.
As always, if you know someone who might benefit from this practice, feel free to share this free resource with them, and help us build the Mind Body Maven community.