NSDR & Yoga Nidra: The Ultimate Rest Hack for Your Body and Mind

In today's go-go-go world, rest is often overlooked, even though it's the very thing our bodies crave most. Whether you're navigating daily stress, recovering from training, or healing chronic tension, your nervous system holds the key to how you feel — mentally and physically. And that's where Non Sleep Deep Rest and Yoga Nidra come in.

These two powerful practices are more than just relaxing—they're science-backed tools that can enhance recovery, support emotional wellbeing, and even help you sleep better. Whether you're dealing with chronic pain, stress, or sleep issues, NSDR and Yoga Nidra can be beneficial.

At Fascia Massage Wimbledon, I often recommend them to clients who want to deepen the effects of massage or explore new ways to reconnect with their bodies.

What Is NSDR?

NSDR (Non-Sleep Deep Rest) is a term coined by neuroscientist Dr. Andrew Huberman to describe deliberate practices that guide you into a deeply restful, yet conscious, state. Think of it as a brain and body reset — no sleeping, just pure nervous system restoration.

NSDR can include:

• Yoga Nidra (Yogic Sleep)

• Self-hypnosis

• Deep breath-based meditations

These practices slow your brainwaves, shift you into a parasympathetic ("rest and digest") state, and allow your fascia, muscles, and mind to soften and unwind deeply.

What Is Yoga Nidra?

Yoga Nidra is one of the most effective forms of NSDR. It's a guided meditation usually done lying down, with your eyes closed and completely relaxed. You'll be guided through body scans, breath awareness, and gentle visualisations—like drifting into a conscious dream state.

It's deeply restful.  Just 30 minutes of Yoga Nidra can have similar restorative effects as 2–3 hours of sleep. And you don't need to "do" anything—just listen and let go.

What the Science (and Huberman) Says

Andrew Huberman, from Stanford University, often recommends NSDR and Yoga Nidra as daily tools to:

• Replace lost sleep

• Improve focus and memory

• Support recovery from stress or physical effort

• Enhance neuroplasticity (your brain's ability to change and learn)

In his Huberman Lab Podcast, he often highlights Yoga Nidra as his go-to form of NSDR. In episodes like "Tools for Sleep" and "Using Hypnosis to Enhance Health," he shares that he uses 10–30 minute NSDR sessions to reset after long workdays or intense mental focus.

"NSDR protocols… can replenish dopamine and accelerate learning."

— Dr. Andrew Huberman, Huberman Lab

Athletes Use NSDR Too

Elite athletes like LeBron James and performance coaches across the globe are embracing NSDR and Yoga Nidra to:

• Speed up physical recovery

• Improve motor skill retention

• Cultivate mental clarity and visualisation

• Reduce pre-competition stress

The combination of deep rest and mind-body awareness is proving essential for both physical performance and emotional resilience.

Why I Recommend It in My Fascia Massage Practice

Massage and Yoga Nidra are a beautiful match.

As a fascia-focused massage therapist based in London, I work with clients who carry a lot of tension—not just in their muscles, but in their nervous system and connective tissue. By pairing hands-on bodywork with NSDR practices, clients often feel lighter, more grounded, and more in tune with themselves.

You can listen to a Yoga Nidra session before or after a massage, or even on its own when your system needs a break from busy life.

How to Start Your NSDR or Yoga Nidra Routine

Starting your NSDR or Yoga Nidra routine is simpler than you might think. All you need is a quiet space, a mat or bed, and 10–30 minutes.

Podcasts to Try

• Yoga Nidra by Ally Boothroyd – Gentle, grounding meditations

• Daring to Rest by Karen Brody – Focused on emotional healing and burnout recovery

• NSDR Protocols (Madefor / Reveri / Huberman's YouTube Picks)

Spotify Playlists

• Yoga Nidra Bliss – Flow State Meditation

• Deep Rest – Inner Peace Vibes

• Healing Yoga Nidra – Zen Sounds

 For Clients in London Seeking Deep Rest

If you're looking for ways to relax, recover, or reduce stress, Fascia Massage London offers more than just bodywork. I'm passionate about helping you reconnect with your body and explore tools like NSDR and Yoga Nidra that support long-term balance and healing.

Want Help Getting Started?

I'd love to help you create your own rest and recovery toolkit—including massage, movement, breath, and Yoga Nidra. Just let me know what you're going through, and I can recommend sessions or build something tailored just for you.

📩 Get in touch here

📅 Book a massage session here

💆‍♀️ Try NSDR after your subsequent treatment for deeper integration

So, why wait? Take the first step towards rest and recovery. Lie down, press play, and permit yourself to rest. You deserve it.