Twelve guided sessions, and the evidence behind them.
Asha guides seven relaxation practices, five of them in Hindi as well as English: twelve sessions from five to nineteen minutes. Each one is a technique with a literature behind it. Here is what each session is, what the trials found, and when to stop.
The full set plays at askasha.org/relax, in English and Hindi. Press play above to run all twelve in order, English first, then Hindi.
The sessions
| Session | Length | Languages | The practice |
|---|---|---|---|
| Cyclic sighing | 5 min | English, Hindi | Two inhales through the nose, one long exhale through the mouth, repeated slowly. |
| Breath meditation | 5 min | English, Hindi | Attention rests on the breath; when it wanders, it is brought back without comment. |
| Beach walk | 5 min | English, Hindi | A guided imagery walk: sand, water, light, the pace of your own steps. |
| Inner stillness | 10 min | English | A settling practice for the end of a long day, between breath and body scan. |
| Body scan | 14 min | English, Hindi | Attention moves through the body from the feet upward, noticing without changing anything. |
| Yoga nidra | 18 min | English | A lying-down guided practice of systematic relaxation at the edge of sleep. |
| Progressive muscle relaxation | 19 min | English, Hindi | Each muscle group is tensed on the first word and released, so the body learns the difference. |
What the trials found
Cyclic sighing. In a month-long randomized study of daily five-minute practice, cyclic sighing improved mood more, and lowered resting respiratory rate more, than mindfulness meditation and two other breathing patterns (Balban et al., Cell Reports Medicine, 2023). It is the shortest practice in the set for that reason.
Progressive muscle relaxation, deep breathing and guided imagery. A randomized comparison of the three found that each produced measurable psychological and physiological relaxation after a single session (Toussaint et al., Evidence-Based Complementary and Alternative Medicine, 2021). Progressive muscle relaxation is the oldest of the three, described by Edmund Jacobson in 1938, and remains a standard component of cognitive-behavioral treatment for anxiety and insomnia.
Body scan and breath meditation. Both are core practices of mindfulness-based stress reduction, the eight-week program with the largest trial literature among mindfulness interventions. The body scan teaches attention to the body without judgment; the breath meditation trains the return of attention.
Yoga nidra. A guided practice from the yogic tradition, now studied in randomized trials against well-being and stress-hormone outcomes (Moszeik et al., Stress and Health, 2025). The evidence base is younger and smaller than for the practices above, which is why we describe it as a relaxation practice and nothing more.
How the Hindi sessions were made
The Hindi scripts were written for the ear, in the आप form, and reviewed word by word by Kavi, DNAi’s Hindi editor: कसाव for the tension cue in progressive muscle relaxation, the hold and release cues placed on the first word so the body moves with the voice. Where a block did not pass review it was re-recorded and checked by back-transcription against the finished audio.
When to stop
These sessions are for relaxation and are safe for most people. Stop and speak to a clinician if a practice brings on chest pain, fainting, severe dizziness or panic; those are not expected effects. If you have severe lung disease, a panic disorder, a history of psychosis or dissociation, or a complicated pregnancy, ask your clinician before starting a breathing practice. If you are in crisis, use the numbers below before you use a recording.
Free, no account. Or ask Asha which practice fits the way you sleep.
Sources
- Balban MY et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023;4(1):100895. PMID 36630953.
- Toussaint L et al. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-Based Complementary and Alternative Medicine, 2021. PMID 34306146.
- Moszeik EN et al. The effects of an online yoga nidra meditation on subjective well-being and diurnal salivary cortisol: a randomized controlled trial. Stress and Health, 2025. PMID 40373021.
- Jacobson E. Progressive Relaxation. University of Chicago Press, 1938.
- Sessions: twelve 4K and 1080p masters, DNAi Systems, July to September 2026; Hindi editions reviewed by Kavi (DNAi); independent native-speaker review in progress.