In a world that glorifies busyness, rest often feels like a luxury rather than a necessity. We push ourselves to the limit, convinced that productivity is the only path to success, only to find ourselves exhausted, anxious, and disconnected from our own bodies. But what if true healing didn’t come from doing more—but rather, from learning how to intentionally slow down?
Yoga Nidra and Non-Sleep Deep Rest (NSDR) are powerful practices designed to help regulate the nervous system, release stored tension, and foster emotional resilience. Unlike traditional meditation, which often requires active focus, these practices guide the body into a deep state of relaxation while keeping the mind gently aware, making them especially accessible for those struggling with stress, anxiety, or trauma.
Mary Breen, a trauma-informed psychotherapist, Somatic Experiencing Practitioner, and founder of Repose, describes Yoga Nidra and NSDR as “an invitation into the space between waking and sleeping—a place where the body can truly repair, and the mind can find clarity.” She built Repose to bridge the gap between traditional talk therapy and embodied healing, offering a space where somatic practices, restorative movement, and deep nervous system regulation come together to support lasting transformation.
What Are Yoga Nidra and NSDR?
Yoga Nidra, often called “yogic sleep”, is a guided relaxation technique that allows the body to rest deeply while the mind remains aware. Rooted in ancient yogic traditions, it moves through different stages of breath awareness, body scanning, and visualization, bringing the nervous system into a state of profound ease.
NSDR (Non-Sleep Deep Rest), a more contemporary term popularized by neuroscientist Dr. Andrew Huberman, is a structured relaxation practice that mirrors the effects of Yoga Nidra. While NSDR has been studied for its ability to enhance focus and cognitive recovery, Yoga Nidra has long been used as a therapeutic tool for healing trauma, reducing stress, and improving sleep.
Despite their different origins, both practices share the same fundamental goal: to activate the body’s natural relaxation response, allowing deep restoration at the nervous system level.
Why Deep Rest Is Essential for Mental Health
Most of us live in a near-constant state of fight-or-flight, where our nervous system is perpetually on high alert. Over time, chronic stress can lead to anxiety, burnout, poor sleep, and even physical symptoms such as muscle tension, digestive issues, and headaches.
Yoga Nidra and NSDR counteract this stress response by activating the parasympathetic nervous system, also known as the “rest and digest” mode. This shift allows the body to:
Reduce cortisol levels, easing stress and tension
Improve sleep quality, even for those with insomnia
Enhance emotional processing, making it easier to navigate difficult experiences
Promote deep relaxation, allowing the nervous system to reset
Breen explains, “These practices are not about effort but about allowing—allowing the body to settle, the breath to deepen, and the mind to soften. In that allowing, real transformation happens.”
At Repose, this understanding is woven into both therapy sessions and the somatic movement studio, where Yoga Nidra, Yin Restorative, and meditation classes support clients in reconnecting with their bodies in a gentle, healing way.
The Somatic Connection: Healing Through the Body
Somatic therapy recognizes that stress, trauma, and emotional pain are not just stored in the mind—they are held in the body. Even if we intellectually understand an experience, our nervous system may still be operating in survival mode, keeping us tense, hypervigilant, or disconnected.
Yoga Nidra provides a structured, guided approach to rest, gently leading the body into a state of safety. Unlike traditional meditation, which can sometimes feel overwhelming for those with high anxiety or PTSD, Yoga Nidra allows for passive healing—all you have to do is listen and receive.
This makes it particularly effective for those recovering from trauma, grief, or chronic stress, as it provides a non-verbal pathway to unwind stored tension.
At Repose, therapists integrate restorative practices into sessions to help clients regulate their nervous system, process emotions, and access deeper levels of healing.
The Science Behind Deep Rest
Research continues to validate the profound effects of Yoga Nidra and NSDR on mental health and brain function:
A 30-minute Yoga Nidra session can be as restorative as four hours of sleep
Regular practice improves neuroplasticity, helping the brain recover from stress
Yoga Nidra has been shown to reduce symptoms of PTSD, particularly for those with trauma-related sleep disturbances
These findings reinforce what Repose was built to support—healing at the nervous system level, where true transformation begins.
How to Integrate Yoga Nidra and NSDR into Your Life
If you’re new to these practices, start small. Even 10–20 minutes a few times a week can create noticeable shifts in how your body processes stress and how easily you can access a sense of calm.
Here’s how to begin:
Find a Quiet Space – Lie down comfortably, perhaps with a bolster under your knees for support.
Listen to a Guided Practice – Many Yoga Nidra and NSDR recordings are available online, or you can join a guided class with an experienced teacher.
Let Go of Expectations – Some days, you may drift into sleep; other days, you may stay fully aware. Both experiences are valid and beneficial.
For those looking to explore deeper nervous system regulation, combining restorative practices with somatic therapy can be especially transformative.
Rest as a Radical Act of Self-Care
In a culture that constantly asks us to do more, rest is an act of resistance. It is a way of reclaiming our well-being, honoring our body’s natural rhythms, and creating space for healing.
Breen reminds us, “Rest is not passive. It’s the most radical thing we can offer ourselves in a world that constantly demands more.”
At Repose, we believe that healing is more than just addressing symptoms—it’s about cultivating a life that feels whole. Whether through somatic therapy, nervous system regulation, or guided deep relaxation, learning to embrace rest as part of the healing process can be one of the most profound and lasting changes we make for ourselves.
Ready to experience the power of deep rest? Explore the restorative classes offered at Repose’s somatic movement studio in the Union Square neighborhood of New York City and in Pleasantville, NY, or connect with a therapist who integrates somatic healing and nervous system regulation into therapy sessions. Healing begins when we allow ourselves to rest.
Interested in deepening your rest and learning more about trauma-informed somatic interventions? Reach out to learn more about working with a Repose therapist.. Contact us to learn more.