Chapters (3)

What is Yoga Nidra? Andrew Huberman Explains #yoganidra

Tim Ferriss · 0:44

meditation pranayama

In this practice

Key teachings

Yoga Nidra is a practice for deep relaxation, literally meaning 'yoga sleep'
The practice helps reduce stress and improve sleep by entering pseudo-sleep states
Body scanning and long exhale breathing are key techniques for nervous system regulation

Ideal for

Individuals seeking stress reduction and relaxation
Those experiencing difficulties with sleep or insomnia
People looking to improve mental focus and clarity
Anyone interested in a non-physical meditative practice

Lesson

Instructions

Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.

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Steps

Guided body scan meditation
Long exhale breathing (Pranayama)
Achieving pseudo-sleep or shallow nap states while awake

Benefits

Reduces stress and anxiety
Facilitates falling asleep more easily
Enhances control over state of mind and thoughts
Deep mental and physical relaxation
Improves ability to quiet racing thoughts

Yoga Nidra Body Scan

Transcript

the practice that for me has really helped reduce stress and allowed me to fall asleep more easily and control my state of mind late in the evening this practice that some people call Yoga Nidra which literally means yoga sleep and that practice of taking 20 or 30 minutes a day and it doesn't have to be done every day and lying down and doing a sort of body scan it involves some long exhale breathing which is very relaxing to the nervous system and really allowing the mind to enter one of these pseudo sleep States we know from work in my laboratory and work that I'm doing with David Spiegel's laboratory as well as work from other labs that state of shallow nap or shallow sleep done in waking allows the brain to and the person to get better at turning off their thoughts and falling asleep in the evening

Practice summary

Level: all levels
Duration: 25 minutes
Equipment: yoga matblanketpillow
Target areas: Nervous systemmindstress responsesleep regulation
Energy: calming

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