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.

Power Breathing (Wim Hof-Style): Free Guided Animation

What is power breathing?

Power breathing is a round of fast, deep breaths followed by a breath hold on empty lungs and a single recovery breath. It is the style made famous by the Wim Hof Method, and it feels energising rather than calming. It is the opposite of the other techniques here.

How to do it

1Sit or lie down somewhere safe. Never do this standing, driving or near water.
2Take 30 full, quick breaths: in through the nose or mouth, then simply let go.
3After the last exhale, hold your breath with empty lungs for as long as is comfortable.
4When you need to breathe, take one deep breath in and hold it for about 15 seconds.
5Exhale and start the next round. Three rounds is typical.

Why it works

Rapid deep breathing raises adrenaline and temporarily changes blood carbon dioxide and pH. A 2014 study found people trained in this style of breathing had a weaker inflammatory response to an injected bacterial toxin. It is stimulating, so use it to wake up, not to wind down.

Tips

Tingling and light-headedness are common. Stop if you feel unwell.
Don't force long holds. They are not a competition.
Use the calmer techniques here in the evening.

Sources

Kox et al. (2014), PNAS — voluntary activation of the sympathetic nervous system