The Shared Science Behind Yoga Nidra and Non-Sleep Deep Rest (NSDR)
4 Minute Read
Key Takeaways
Stress and lack of sleep are extremely common problems that can be the root of many health issues, but there are practices that can help reset and heal the body
The ancient practice of Yoga Nidra and the practice of non-sleep deep rest (NSDR), which comes from modern neuroscience research, share scientific roots
Both practices use the parasympathetic nervous system to offer profound renewal in a short amount of time
Think about the last time you woke up refreshed and restored. Given the realities of our always-on, go-go-go lives, you may be hard-pressed to recall feeling truly replenished. In fact, getting quality rest is a struggle people around the world face every day — and even the mere suggestion of relaxation can seem a bit radical considering the pressures of daily life.
While it is difficult to hit the pause button, there are ways to get a full body reset in as little as 10 minutes. Ancient yoga nidra and modern neuroscience point to hacks that tap into restorative nervous system responses. Without actual sleep, these practices offer whole-body nourishment to counteract stress, enhance performance, speed up recovery and cultivate inner peace.
Yoga nidra (also called yogic sleep) and non-sleep deep rest (NSDR) may sound like different methodologies, but these practices share scientific roots in eliciting the body’s relaxation response. Yoga nidra is a type of meditation that stems from ancient Indian philosophy; NSDR comes from modern neuroscience research. Both use the parasympathetic nervous system to offer profound renewal in a short amount of time
Interestingly, a 1,000 year old ancient practice has many similarities to today’s neuroscience!
Yoga Nidra’s Deep Roots
Yoga nidra translates to "yogic sleep" and traces back over 1,000 years to tantric teachings in India. It was later developed by Swami Satyananda Saraswati as a systematic meditation technique. Traditional yoga nidra guides practitioners into a hypnagogic state between waking and sleeping by progressing through sensory withdrawals and rotations of awareness through the body. The intention is to withdraw the senses, emotions and thoughts to uncover a feeling of inner peace.
On an anatomical level, yoga nidra elicits the relaxation response by decreasing sympathetic nervous system activity and increasing activation of the parasympathetic nervous system. As the body enters a state of deep relaxation, this triggers changes across systems:
The brain transitions from beta brainwaves into slower alpha, theta and delta waves associated with meditation.
Breathing slows, heart rate decreases and blood pressure drops.
Metabolic activity reduces, dropping the core body temperature slightly.
Blood circulation changes, increasing blood flow to the digestive system and vital organs.
The hypothalamus signals the pituitary gland to release anti-stress hormones like oxytocin.
Cortisol levels lower and the vagus nerve activates, stimulating the parasympathetic response.
Muscles relax through cycles of tension release, reducing chronic tightness.
These physiological changes induce both physical and mental calm, generating a state optimal for healing.
Modern Science and NSDR
Andrew Huberman, a Stanford neuroscientist, coined the term non-sleep deep rest after studying how to hack the nervous system for whole-body regeneration. His lab discovered that by eliciting the parasympathetic "rest and digest" response, we can recover rapidly without actual sleep. Activating the vagus nerve through slowed breathing, eye closure and body relaxation (just like in yoga nidra) cues circulation, digestion and kidney function. Huberman developed an NSDR protocol to optimize restorative hormones like growth hormone, testosterone and melatonin.
Overlapping Principles and Benefits
Despite originating from different vantage points, yoga nidra and NSDR share many commonalities:
Eliciting the relaxation response: Both elicit the parasympathetic nervous system to counter "fight or flight" stress reactions.
Moving through the brainwave spectrum: They bring the brain through alpha, theta and delta brain waves associated with deep meditation.
Disconnecting from external senses: Visualization, body scanning and sensory withdrawals shift focus inward.
Decreased muscle tension: Gentle contractions and systematic relaxation of muscle groups reduce excess tension.
Increased parasympathetic tone: Slow breathing, reduced cortisol and vagus nerve activation rejuvenate the body.
Heightened interoception: Tuning into internal bodily sensations enhances the mind-body connection.
Boosted cognitive performance: Studies show improved memory, focus and mental clarity after practice.
Accelerated recovery: Both spur tissue repair, immunity and vital hormone production for healing.
Reduced stress and anxiety: Markers like heart rate, blood pressure and sympathetic tone decrease.
Enhanced sleep: 90 to 120 minutes of NSDR or yoga nidra rivals 2 to 3 hours of sleep for restoration.
Sample Yoga Nidra Practice
Ready to try it for yourself? While yoga nidra classes and online guides are available, you can also practice independently. A yoga nidra practice can last as little as 5 minutes or up to an hour. You can work up to longer sessions. Try yoga nidra by following these steps:
Settle into savasana "corpse pose" lying on your back with your eyes closed.
Set an intention such as, "I welcome profound relaxation."
Move through muscle contractions and breath awareness.
Withdraw attention from senses, emotions and thoughts.
Rotate awareness through body parts.
Visualize colors, nature scenes or sankalpas (resolutions).
Stay still for the duration of your practice before slowly re-engaging your body.
NSDR Huberman Protocol
If you’re interested in trying NSDR, or perhaps comparing how it feels to yoga nidra, Huberman outlines the key steps:
Lie down in a dark, relaxing environment for 10 to 20 minutes.
Close your eyes and breathe slowly to elicit the relaxation response.
Scan and relax each muscle group from toes to forehead.
Visualize a peaceful nature scene. If thoughts intrude, refocus on the scene.
Avoid external stimulation and remain still for the duration.
Notice how your mind and body feel recharged afterwards.
An Accessible Route to Rest
While yoga nidra comes from ancient Indian practice, NSDR stems from recent neuroscience research. Both practices activate restorative parasympathetic nervous system responses for whole-body nourishment. Give your mind and body a break from stress by trying yoga nidra or an NSDR session. A few minutes of conscious rest can make a big difference in health, performance and inner tranquility.
Author: Written by The Woo School Editorial Team
Learn more about our editorial guidelines here.
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