When life feels overwhelming, many people turn to practices such as yoga or meditation to help manage stress. One technique that has gained increasing attention is yoga nidra, often described as "yogic sleep". Despite the name, it doesn't involve sleeping. Instead, it is a guided relaxation practice that helps calm both the body and mind while allowing you to remain consciously aware.
What is yoga nidra?
Unlike traditional yoga, yoga nidra doesn't involve physical poses or stretching. Instead, you lie comfortably on your back while following a guided meditation that gradually leads you into a deeply relaxed state.
A typical session lasts around 30 to 45 minutes, although beginners can start with shorter sessions. You can practice yoga nidra at home using guided recordings or join a class led by an experienced instructor.
How does yoga nidra work?
Yoga nidra primarily works by encouraging your body to shift away from the "fight or flight" response controlled by the sympathetic nervous system. This stress response prepares your body to deal with perceived threats by increasing your heart rate, speeding up breathing and slowing digestion.
During yoga nidra, the opposite system the parasympathetic nervous system becomes more active. Often called the "rest and digest" system, it helps slow your heart rate, promotes relaxation and supports recovery.
What happens in the brain?
Yoga nidra is believed to encourage slower brain wave patterns that are associated with deep relaxation and meditative states. Some researchers suggest that these changes may contribute to improved rest and emotional wellbeing, although more research is needed to fully understand the underlying mechanisms.
The practice may also help regulate the body's natural sleep wake cycle by promoting relaxation before bedtime, which could explain why many people find it helpful for improving sleep.
Benefits of yoga nidra
Although research is still developing, several studies have reported encouraging results.
May reduce stress and anxiety
A 2018 study published in the International Journal of Yoga compared yoga nidra with meditation in 60 college professors over three months. Both practices reduced stress, but yoga nidra appeared to be more effective at lowering anxiety levels.
May improve sleep
A small 2017 study published in Sleep Science Practice examined two people with chronic insomnia. Both participants reported falling asleep more quickly after practicing yoga nidra. One participant also experienced fewer awakenings during the night.
While these findings are promising, larger studies are needed to confirm the benefits.
How to practice yoga nidra
Getting started is simple. Find a quiet, comfortable space where you can lie flat on the floor, a yoga mat or your bed. Use cushions or a folded blanket to support your head, neck or lower back if needed, and keep yourself warm with a light blanket.
- Most beginners find it easiest to follow a guided audio recording.
- A typical yoga nidra session includes these steps:
- Settle into a comfortable position and allow your body to relax.
- Think about an intention or personal goal for your practice.
- Bring to mind a place or memory that makes you feel calm and safe.
- Slowly move your attention through different parts of your body.
- Focus gently on your breathing without trying to change it.
- Notice your emotions without judging or resisting them.
- Observe your thoughts as they come and go naturally.
- Welcome feelings of peace, gratitude or contentment.
- Spend a few quiet moments resting in this relaxed state.
- Gradually bring your awareness back before opening your eyes.
Is yoga nidra right for everyone?
Yoga nidra is generally considered safe for most healthy adults and requires no previous experience with yoga or meditation.
However, if you have a mental health condition such as severe depression, post traumatic stress disorder (PTSD) or psychosis, it's advisable to speak with a healthcare professional before beginning any intensive meditation practice, as deep relaxation techniques may not be suitable for everyone.
Yoga nidra offers a simple, accessible way to relax both body and mind. While it isn't a substitute for medical treatment, growing evidence suggests it may help reduce stress, ease anxiety and improve sleep quality. Whether you have 10 minutes or a full 45 minute session, making yoga nidra part of your routine could be a gentle yet effective way to support your overall wellbeing.