How do I practice NSDR?

To practice NSDR, find a comfortable place to lie down or sit—a bed, couch, or comfortable chair works perfectly. Put on headphones and follow a guided NSDR audio track. Unlike meditation, NSDR doesn't require intense focus or prior experience, making it accessible for complete beginners.

What can NSDR be used for?

NSDR is incredibly versatile. Use it to fall asleep faster, return to sleep if you wake during the night, or recover from a poor night's rest. During the day, people use it for focus and energy; one small brain-imaging study found more dopamine release during yoga nidra.

When is the best time to do NSDR?

There are three optimal times for NSDR practice: Morning—especially after poor sleep, to reduce the cognitive impact of sleep deprivation. Afternoon—to reset your focus and boost motivation when energy naturally dips. Evening—to transition your nervous system for sleep.

How is NSDR different from meditation?

Meditation typically requires active focus and concentration—following the breath, observing thoughts, or maintaining awareness. NSDR is passive; you simply follow guided instructions without effort. This makes NSDR more accessible for beginners and particularly effective when you're already exhausted or stressed.

How long should an NSDR session be?

NSDR sessions typically range from 10 to 30 minutes. For beginners, start with 10-minute sessions. A 2024 trial found a single 10-minute session improved reaction time compared with sitting quietly.

Bhramari (Humming Bee Breath): Free Guided Animation

What is the humming bee breath?

Bhramari pranayama, the humming bee breath, is a long exhale made on a gentle hum. The buzzing sound naturally slows the out-breath, and the vibration gives a busy mind something pleasant to rest on.

How to do it

1Sit comfortably and close your eyes.
2Optionally, rest your index fingers on the small flaps of cartilage in front of your ear canals.
3Breathe in through your nose for 4.
4Breathe out slowly while humming a steady 'mmm' for about 8.
5Feel the vibration in your face and head, then repeat.

Why it works

Humming lengthens the exhale automatically, which makes it a slow-breathing technique in disguise. Small studies of bhramari report calmer states and lower heart rate, but the research is early.

Tips

Keep the hum low and relaxed. It shouldn't be loud.
Try different pitches and notice where you feel the buzz.

Sources

Zaccaro et al. (2018), Frontiers in Human Neuroscience — review of slow breathing