NSDR and yoga nidra videos: how to pick one

Video mentioned on this page:

20 minute yoga nidra | reset your nervous systemAlly Boothroyd | Sarovara Yoga
Uploaded Jun 29, 2021 · 2.7M views (as of Oct 31, 2026)

10 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy | Dr. Andrew HubermanHuberman Lab Clips
Uploaded Mar 21, 2024 · 2.8M views (as of Oct 31, 2026)

Quick answer

NSDR and yoga nidra are guided sessions you mostly do lying down with your eyes closed, and YouTube has thousands of them. Beginners keep asking which one to press play on and what to do when they keep dozing off.

This page is about picking and using the videos. It won't tell you what they do for your health, and if you have a medical condition, ask your doctor.

What 125x is: 125x is a web app at 125x.app. You connect your YouTube subscriptions, and it gives you a feed of the latest videos from the channels you follow, each with a summary: a verdict, the 5 key takeaways, and the spoiler, plus Actionable and Lessons tabs with more tips. You read that and decide what's actually worth opening.

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NSDR vs yoga nidra

Per the Sleep Foundation, Andrew Huberman coined non-sleep deep rest as a plainer name for yoga nidra, then widened it to cover other kinds of deep relaxation like hypnosis and some meditation. Yoga nidra means lying on your back and following a guided script while trying to stay awake.

They also note most of the research so far is on yoga nidra in particular. In practice, NSDR videos tend to use plain language, and yoga nidra videos often add an intention and more imagery.

What regulars say works

Start with a well-liked guided session. Ally Boothroyd's 20 minute yoga nidra is one of the most recommended first picks, and people often mention her calm voice.
If spiritual language puts you off, try a plain NSDR script, like the 10 minute session on Huberman Lab Clips. We summarized it in Huberman's 10 minute NSDR and the 20 minute version.
Use it as a midday reset. Plenty of people do a session after lunch in place of a nap.
Begin with 5 to 10 minute sessions if you keep drifting off. Per Yoga International, it's easier to stay with a short script, then build up.
Keep one forearm raised, elbow on the floor. If you doze, your hand drops and wakes you. Sitting in a chair works too.
Stick with one recording for a while. Once the script is familiar, you can relax into it instead of following instructions.
Lie on a mat, a blanket or your bed with a pillow under your knees, dim the lights and cover up, since Cleveland Clinic notes the body cools down at rest.

Agree or disagree: falling asleep means you did it wrong

Some people say dozing off means you missed the point. We partly disagree.

Per Yoga International, falling asleep a lot can just mean you're short on sleep, and if you use a session at bedtime, drifting off is fine. If you want to stay awake, practice at a time of day when you have energy.

Our own tips

Our unusual tip: decide your intention before you press play. Many yoga nidra scripts ask you to pick a short intention near the start, and beginners often go blank and spend the next few minutes thinking about it. Write one short line on a sticky note first, so when the voice asks, you already have it.
Download the session or save it for offline viewing and put your phone on do not disturb, so nothing pings halfway through.
Keep the volume low. Sounds feel louder when you're deeply relaxed, and an ad or the next video can be jarring.
Turn off autoplay before you start. See how to turn off YouTube autoplay.

Where 125x fits

On 125x, every video in your subscriptions feed comes with a summary: a verdict, 5 takeaways and the spoiler, plus an Actionable tab with steps and a Lessons tab with the bigger ideas. If you follow health or meditation channels, 125x shows each new video with a verdict and takeaways, so you can see how long the intro runs, what style the session is and how long it lasts before you lie down.

FAQ: questions people ask

What's the difference between NSDR and yoga nidra?

Yoga nidra is a traditional guided practice done lying down. NSDR is the name Andrew Huberman gave it, which now also covers other kinds of deep relaxation.

Is it okay to fall asleep during yoga nidra?

Yes, it's common, especially if you're tired or practicing at night. To stay awake, try a shorter session, sit in a chair, or keep one forearm raised.

How long should a beginner's session be?

Many people start with 10 to 20 minutes. If you keep dozing off, try 5 to 10 minutes first.

Do I need to lie on the floor?

No. A mat, a blanket, your bed or a recliner all work. Put a pillow under your knees if your lower back needs support.