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.

Physiological Sigh (Cyclic Sighing): Free Guided Animation

What is the physiological sigh?

The physiological sigh is a double inhale through the nose followed by a long, slow exhale through the mouth. You already do it naturally when you sob or before falling asleep. Done on purpose for five minutes, it is called cyclic sighing.

How to do it

1Breathe in deeply through your nose.
2Without exhaling, take a second short sip of air to fill your lungs completely.
3Breathe out slowly through your mouth until your lungs feel empty.
4Repeat at a relaxed pace. One to three sighs can take the edge off; five minutes is the studied dose.

Why it works

In a 2023 randomised study from Stanford, five minutes a day of cyclic sighing improved mood and reduced breathing rate more than mindfulness meditation over one month. It was a single study of about 100 people, but it is one of the better-designed breathwork trials.

Tips

Make the exhale the longest part.
The second inhale is short. Think of a little top-up, not a gasp.
Great between meetings or when you notice your chest tightening.

Sources

Balban et al. (2023), Cell Reports Medicine — brief structured breathing and mood