Free · no account · 10 minutes
10-minute yoga nidra
Ten minutes is enough for a complete, simple yoga nidra: settle, move your attention through the body, rest with the breath, and come back. Lie down somewhere you won't be disturbed, press play, and let the voice do the work.
Guided session · 10 min
Tranquil Balance
A gentle 10-minute guided body scan, read by a human voice with no music.
Peaceful Pause10 min
Ten minutes to settle when the day has been a lot.
The 10-Minute Reset10 min
Day 1 of our free 7-day protocol, for a low-energy afternoon.
What happens in 10 minutes
A short session keeps the core of yoga nidra and drops the longer stages. A typical one follows this shape.
- 1
Settle (about 1 minute)
Lie on your back, close your eyes and let the body get heavy. A few slow breaths, with the out-breath longer than the in-breath.
- 2
Body scan (about 5 minutes)
The voice names one part of the body at a time, from the hands and feet to the face. You just let your attention land on each place and move on.
- 3
Rest with the breath (about 3 minutes)
Notice the breath without changing it. If thoughts come, let them pass and come back to the feeling of breathing.
- 4
Return (about 1 minute)
Feel the room again, move your fingers and toes, and open your eyes when you're ready. Take a moment before you stand up.
When to do it
Mid-afternoon, when your energy dips and coffee would wreck your sleep. Between work and the evening, to put the day down. Or in bed, as a short way into sleep: see our yoga nidra for sleep sessions for longer and shorter options.
Lying down works best. If you're at a desk, recline the chair, rest your hands in your lap and turn notifications off.
What the research says
In a 2024 trial, 10 minutes of NSDR improved reaction time and lowered self-rated stress compared with sitting quietly. Source: Boukhris et al. (2024)
A 2026 review of 73 yoga nidra studies found lower stress and anxiety; the evidence is promising but still early, because most of the studies were small. Source: Ghai et al. (2026), Annals of the New York Academy of Sciences
NSDR (non-sleep deep rest) is a term coined by neuroscientist Andrew Huberman for practices like yoga nidra. Our sessions are NSDR: the lying-down body scan and slow breathing at the heart of yoga nidra, in plain English, with nothing to believe in. Source: Huberman Lab: NSDR
Questions
Is 10 minutes of yoga nidra enough?
Often, yes. In a 2024 trial, 10 minutes of NSDR improved reaction time and lowered self-rated stress compared with sitting quietly. Traditional sessions run 20 to 45 minutes with more stages, so if you like the short one, try a longer one at the weekend.
Can I do yoga nidra sitting up?
Lying down is best, but a reclined chair works. Close your eyes, let your hands rest and turn notifications off.
Will I fall asleep?
Some people do, especially when they're short on sleep. That's fine. If you need to be up afterwards, set a gentle alarm for 15 minutes.
How often should I do it?
Once a day is a good habit to aim for. Our free 7-day protocol gives you a short session for each day of the week.
Do I need any experience?
No. You only listen. There's nothing to get right, and no meditation experience is needed.
Yoga nidra is a relaxation practice, not medical care. If you have a sleep disorder, an anxiety disorder or another health condition, talk to a clinician.