I have been practicing yoga nidra for over a year now but recently find that I’m having sleep apnea-type breathing patterns while on my back in savasana - especially when doing 30-45 minute sessions. It’s almost like I’m relaxing so totally that I’m forgetting to breathe and then I ‘gulp’ or snort myself back to consciousness - if that makes sense.
Same thing when I do my daily 30 minute savasana practice.
What other positions can I use for yoga nidra and savasana that will still be effective?
Hello Kris,
You must be very advanced. Most students can not self-facilitate Yoga Nidra as they have to maintain a certain level of consciousness in the doing which prohibits a certain type of brain activity - associated with Nidra.
The student should not be falling asleep in Savasana, nor losing consciousness. Often this is a sign of fatigue. That is either associated with leaky kidney energy in your practice (which I am not able to see) or the over consumption of caffeine in place of true rest. Of course it can also be a lack of sleep enjoined with too much activity during the waking hours, but in my experience this scenario is far less likely.
For the apnea-type breathing please have your teacher show you the Jaw Series and then do it twice per day. You can also stretch the frenulum by curling the tip of the tongue to the rear of the upper pallet then lowering the bottom half of the jaw.
In the meantime you can experiment with a bit of height under the skull. Savsana is far easier for this. Nidra requires complete stillness and since it is facilitated over the span of an hour or more the contact points in the back body must be carefully attended in set-up. In this experimentation please avoid placing something under the neck (just the occipital ridge please) as this will further facilitate sleep and that is neither Savasana nor Yoga Nidra.
gordon
I was hoping you would reply, Gordon! 
I’m not advanced at all…I use multiple guided yoga nidra downloads. I try to use a different one most days but Amy Weintraub’s is one of my favorites.
re: falling sleep…I don’t think I’m fatigued but it does seem like especially the last week or so, during savasana, I am falling asleep - so perhaps fatigue has snuck up on me.
When I first started doing the 30 minutes/day of savasana (about 4 weeks ago), after about 5-10 minutes or so I would go into a zone that I can only describe as ‘floaty’. Then, once my brain recognized I was feeling floaty, I would lose it. (Does this sound totally crazy?) Until my 30 minute alarm went off, I found myself drifting in and out of that feeling/awareness. The last week - I haven’t experienced that ‘floaty’ feeling - it’s been more like ‘total check out’ until my snorts wake me up.
Ok - so to make sure I understand the placement of something under my head…in both nidra and savasana, I can place a flat blanket under my head to lift it but not, for example, a roll under my neck. Am I understanding that correctly? If I am understanding it correctly, that may be what is happening because I have been putting a rolled blanket under my neck the last week or so rather than a flat blanket.
Thanks again!
Kris,
Were it me, I would only use the propping under the head in Savasana, for now. When the muscles in the back of the neck are supported/relaxed the body interprets this as “time for bed”. Of course this can’t be eliminated but it should not be furthered:-) So you are correct, no propping under the cervical spine.
My apologies for the misunderstanding. I did not know you were using external sources (DVD) for guided Yoga Nidra.
Everything you’ve shared about the experience is understood and not at all weird or odd. Very common actually. I do have some additional concerns now raised in your use of an “alarm” to come out of what is a very deep parasympathetic state. Of course this has nothing to do with your inquiry, still, coming out of both nidra and savasana should not at all startle, jar, or trigger the central nervous system. It is for this reason that we bring students out very slowly, methodically, and with great care.
I also realize there may be little or no way around this but do bear in mind that there should be no ringing phones, screeching tires, slamming doors, doorbells, etcetera during a nidra. And it is best to eliminate as many of those as possible for Savasana as well.
[QUOTE=InnerAthlete;69976]The student should not be falling asleep in Savasana, nor losing consciousness. Often this is a sign of fatigue. That is either associated with leaky kidney energy in your practice (which I am not able to see) or the over consumption of caffeine in place of true rest. [/QUOTE]
Hi IA,
What is a sign of leaky kidney energy?
I have found, on a couple of occasions lately, midway through savasana I will get a contraction in the back of my throat leading to a dull sounding snore. Thankfully, I am aware enough that this is limited to one, but I get that it may be a sign of fatigue (don’t drink much caffeine at all). But it does disturb my savasana.
I practice with a handtowel around which I fold and use as a small pillow. My neck is long and my head tilts back a lot, which makes my mind overactive in savasana. This props my head up a bit.
if in doubt, don’t hesitate to contact your doctor. There’s trying to stay healthy and then, there’s crazy. Changes in body function shouldn’t be ignored. Clear out medical causes before you continue.
Flex asked: What is a sign of leaky kidney energy?"
Fatigue, manifested in several ways, including, but not limited to, the inability to remain “awake” during savasana.
The “contraction” you mention feels similar to the apnea-like issue being broached here.
Your described propping sounds appropriate. I personally prefer something more firm and level, like a foam pad. But if what you’ve got is working, then it’s working.
gordon
Yesterday I adjusted my positioning - instead of a support behind my neck, I put a flat low blanket just under the back of my skull. It seems like I need a bit of height in order for my chin to be level or slightly pointed down.
During guided nidra, I did not sleep. During 30 minutes savasana, I might have drifted off 1-2 times but not near as frequently as the last week so I think we’re on to something here! 
I’ll keep experimenting - and I’ll try to get a little more sleep incase I’m fatigued. Thanks for your suggestions, Gordon. Also, I’ll pursue the Jaw Series with my teachers to see if they can show me.
As far as the alarm…with nidra, I don’t use one because it’s guided. With savasana, I have a small gentle alarm that I set for time (usually 30-35 minutes). Once it goes off, I can reach over and shut it off while staying in my lying position. After a minute or two, I roll to the right, rest and then work my way to sitting and eventually back into my day.
If a person doesn’t use an alarm of some sort…do you just wing it as far as the length of your savasana goes (when you’re doing it at home)? I’ve found that sometimes, my mind will interrupt and ask “are we done yet?” over and over and other times, it’s like I’ve barely gotten into relaxed savasana when the alarm chimes and I’m thinking “dang, it’s over already?”. I’m not so sure that I can self-regulate my savasana time with my mind.