- Free
Free Yoga Nidra & NSDR Bundle: 3 Guided Practices for Deep Rest & Nervous System Restoration
- Download
- 3 files
Contents
Free Yoga Nidra & NSDR Bundle: 3 Guided Practices for Deep Rest & Nervous System Restoration
Free yoga nidra and NSDR bundle — 3 guided practices to restore your nervous system, improve sleep, and access the deep rest your body has been starving for.
A 40-minute deep restoration practice combining yoga nidra with progressive muscle relaxation — for the days when your body is holding tension it doesn't know how to release on its own.
A 15-minute guided yoga nidra practice paired with visualisation — designed to bring your nervous system to the threshold between waking and sleep and anchor it there through guided imagery.
A 10-minute guided practice for the nights you cannot sleep — combining humming breathwork with 4-7-8 breathing to bring your nervous system out of activation and into the conditions your body needs to fall — or return — to sleep.
- 10 mins
- 497 MB
- 16 mins
- 778 MB
- 41 mins
- 850 MB
You already know how to fall asleep. What you've lost — what chronic stress quietly steals — is the ability to rest.
Not just sleep. Rest. The deep, cellular, nervous-system-level restoration that your body runs on. The kind that leaves you waking up feeling like yourself again. This free bundle contains two guided practices designed to return you to that state.
WHAT IS YOGA NIDRA?
Yoga nidra/ NSDR - Non-Sleep Deep Rest — is a guided practice that brings you to the threshold between waking and sleep. That hypnagogic edge — the place where you're not quite awake but not quite gone. Most of us blow straight past it every night on our way to sleep without ever knowing it's there. Yoga nidra teaches you to linger there. Intentionally.
Your brain shifts from beta waves — alert, thinking, planning — down through alpha, into theta. The same brainwave state that occurs in deep meditation, in the moments just before sleep, and in REM. In that state, your nervous system gets to do something it almost never gets permission to do in waking life. Fully restore.
Studies have shown that 30 minutes of yoga nidra can produce a level of rest equivalent to several hours of sleep. It doesn't replace sleep. But it teaches your nervous system what deep restoration actually feels like. And for a lot of people — especially those who struggle to fall asleep or stay asleep — that felt experience is something the body has been starving for. ---
IF YOU WANT TO FEEL BETTER, YOU NEED TO BECOME A BETTER FEELER.
Not a better thinker. Not a better planner. A better feeler. You have to be willing to get back into your body. To feel what's actually there. To let the energy that's been frozen in place finally move.
That's what these practices ask of you. Not effort. Not discipline. Just willingness to lie down, follow a voice, and let your nervous system do what it already knows how to do. It knows how to rest. It's just been waiting for permission.
Free download. Three practices.
Yours to return to whenever you need them.
Created by Lovisa Engstrand, Certified Breathwork Facilitator and Nervous System Specialist, founder of The Exhale Collective.
If you want to go deeper, the Calm & Resilient course includes full Yoga Nidra sessions, sleep-specific modules, and the complete Regulate & Restore Framework for nervous system healing.