10-Minute Rest Technique Everyone’s Trying

If you’ve spent any time on health podcasts or wellness TikTok lately, you’ve probably heard someone swear by NSDR. Ten minutes, lying down, eyes closed, and apparently you get up feeling like a different person.

That sounds a little too good, so let’s slow down and look at what NSDR really is, what the research says, and how to try it yourself without any special gear.

What Is NSDR?

NSDR stands for non-sleep deep rest. It’s a catch-all name for guided relaxation practices that put your body in a deeply rested state while you stay awake. You aren’t trying to fall asleep, and you aren’t trying to “clear your mind” the way you might in traditional meditation. You just lie down, follow a calm voice or a simple breathing pattern, and let your body unwind.

The term was popularized by Stanford neuroscientist Andrew Huberman, who talks about it often on his podcast. But the idea itself is much older.

Where NSDR Comes From

NSDR is closely related to yoga nidra, an ancient practice often called “yogic sleep.” In yoga nidra, a teacher guides you through a body scan, slow breathing, and visualization while you lie still. Modern NSDR scripts strip away most of the spiritual language and keep the useful parts: the slow breathing and the systematic relaxation of the body.

So if you’ve ever done a guided body scan at the end of a yoga class, you’ve basically done NSDR already.

What Does the Research Say?

Here’s where it’s worth being honest. The research on NSDR itself is still young, and most of the studies are small. But there’s a decent amount of work on yoga nidra and similar guided relaxation, and it points in a helpful direction.

One often-cited 2002 study looked at experienced meditators during yoga nidra and found a notable rise in dopamine release in the brain. Since dopamine is tied to motivation and mood, people got excited. Still, it was a very small group, so treat it as an interesting clue rather than proof.

Later research suggests guided relaxation like this may help lower perceived stress and anxiety, and may support better sleep quality in some people. Those results are encouraging, but they aren’t a guarantee, and they certainly don’t mean NSDR can replace medical care for anxiety, depression, or insomnia.

Possible Benefits of NSDR

People who practice NSDR regularly often report a few things:

Less stress. Slow, steady breathing nudges your nervous system toward its “rest and digest” mode.
A midday energy reset. Many people use it in the afternoon instead of reaching for a third coffee.
Easier wind-down at night. It can help your body settle when your mind is still racing.
Better focus afterward. A short break from constant input can make it easier to get back to work.
Recovery support. Some athletes use it between hard training sessions to relax and recharge.

Keep in mind that these are common experiences and early findings, not promises. Your results may be different, and that’s normal.

How to Do a 10-Minute NSDR Session

You don’t need an app, although a guided track makes things easier at first. Here’s a simple way to start.

Find a quiet spot. Lie on your back on a bed, couch, or yoga mat. Dim the lights if you can, and silence your phone.
Get comfortable. Loosen tight clothing. Put a pillow under your knees if your lower back feels strained.
Close your eyes and breathe. Take a few slow breaths, making the exhale a little longer than the inhale. Four counts in and six to eight out works well for many people.
Scan your body. Starting at your forehead, slowly move your attention down through your face, jaw, neck, shoulders, arms, chest, belly, hips, legs, and feet. At each spot, notice any tension and let it soften.
Let thoughts drift. Your mind will wander. That’s fine. When you notice it, gently return to your breath or the part of the body you were scanning.
Come back slowly. After about ten minutes, wiggle your fingers and toes, take a deeper breath, and sit up gradually.

If you’d rather be guided, search for “NSDR 10 minute” on YouTube or your favorite meditation app. There are plenty of free recordings, and you can try a few voices until you find one you don’t find annoying.

NSDR vs. Meditation vs. a Nap

People often lump these together, but they’re a little different.

NSDR vs. meditation: Meditation usually asks you to focus on something, like your breath or a mantra. NSDR is more passive. You’re mostly following instructions and letting go.
NSDR vs. napping: A nap involves actual sleep, which can leave some people groggy. NSDR keeps you awake, so you usually don’t get that heavy feeling afterward. Falling asleep during it is common, though, and totally fine.

If you struggle to sit still for traditional meditation, NSDR can feel like a much friendlier starting point.

Tips for Getting the Most Out of It

Pick a consistent time. Early afternoon or just before bed tends to work best.
Start with five minutes if ten feels like too much, and build up from there.
Don’t grade yourself. There’s no “good” or “bad” session. Showing up is the whole point.
Use headphones if your home is noisy.
Be patient. Many people don’t feel much on the first try. The effect often builds over a couple of weeks.

Who Should Be Careful?

NSDR is gentle for most people, but it isn’t right for everyone. If you have a history of trauma, lying still with your eyes closed and focusing on your body can sometimes bring up uncomfortable feelings. In that case, a therapist can help you find a safe approach. And if you have a medical condition, are pregnant, or take medication for anxiety, sleep, or blood pressure, check with your doctor before making it a regular habit.

Frequently Asked Questions

How long should an NSDR session be?

Most guided sessions run between 10 and 30 minutes. Ten minutes is a great place to start.

Can I do NSDR every day?

Yes, for most healthy adults it’s safe to practice daily. Many people find consistency matters more than session length.

Is NSDR the same as yoga nidra?

They’re very similar. NSDR is basically a modern, secular version of yoga nidra.

Will NSDR help me sleep?

It may help you relax and wind down, which can make sleep easier for some people. If you have ongoing trouble sleeping, though, talk to a healthcare professional.

Do I need an app or special equipment?

No. A quiet place and ten minutes are enough, and free guided recordings are easy to find online.

The Bottom Line

NSDR isn’t magic, and it won’t fix a bad sleep routine or a stressful life on its own. But as a free, simple way to give your body and mind a short reset, it’s hard to argue with. Ten minutes is a small ask.

Try it for a week, notice how you feel, and keep it if it helps. If it doesn’t, you’ve lost nothing but a few minutes of lying down.