NSDR Exercises
Non-Sleep Deep Rest for rapid recovery and mental restoration.
Showing 14 of 14 exercises
Showing 14 of 14 exercises
Body Scan NSDR
Move attention slowly through each body part without trying to change anything. Pure awareness practice for deep rest.
Classic NSDR — 20 Minutes
The foundational Non-Sleep Deep Rest protocol based on Yoga Nidra. Systematic rotation of consciousness through every part of the body, paired opposites, and deep liminal rest.
Energy Reset — 10 Minutes
A condensed NSDR protocol using the physiological sigh and rapid body rotation to restore energy. Perfect for afternoon slumps or when you need a quick recharge without caffeine.
Focus Prep — 15 Minutes
Prepare your mind for deep work. Four-seven-eight breathing, body rotation, and paired opposites clear mental fog and sharpen attention for the task ahead.
Hypnagogic Relaxation
Hover at the edge of sleep without falling asleep. Access the hypnagogic state for creativity, problem-solving, and deep restoration.
Legs Up The Wall NSDR
Inversion pose combined with NSDR techniques. Promotes venous return, reduces inflammation, and calms the nervous system.
Nervous System Reset
Quick NSDR protocol to shift from sympathetic (fight/flight) to parasympathetic (rest/digest) state. Perfect for stress relief.
NSDR Protocol
Andrew Huberman's Non-Sleep Deep Rest protocol. Combines body scanning with intentional relaxation to restore mental and physical energy.
Progressive Muscle Relaxation
Systematically tense and release each muscle group. Start with feet, work up to face. Reduces physical tension and anxiety.
Savasana Extended
Extended corpse pose with full support. Allow complete surrender to gravity. Integration practice for mind-body connection.
Sleep Replacement Protocol
When sleep-deprived, this 30-minute NSDR session can restore cognitive function. Combines breathing, body scan, and deep relaxation.
Sleep Transition — 25 Minutes
A comprehensive bedtime NSDR protocol with detailed body rotation, progressive heaviness, warmth visualization, and extended rest periods to carry you into deep, restorative sleep.
Yoga Nidra - Basic
Guided "yogic sleep" practice. Lie still while following verbal cues through body awareness, breathing, and visualization. Deeply restorative.
Yoga Nidra - Deep Rest
Extended yoga nidra session for profound rest. 20-45 minutes of guided relaxation can replace hours of sleep. Reduces cortisol.
About NSDR
Non-Sleep Deep Rest for rapid recovery and mental restoration.
Explore our complete collection of nsdr exercises with detailed instructions, breathing cues, and safety guidelines. Each exercise includes duration recommendations and difficulty levels to help you progress safely.