If you have ever taken a yoga class that ended with lying on the mat listening to the instructor guide you into deep relaxation, you had a taste of yoga nidra. This ancient yoga practice is powerfully restful and brings about self-awareness, reduces stress, relieves trauma and anxiety, and helps you sleep better.
Practiced by yogis for thousands of years, yoga nidra (nidra means sleep in Sanskrit) is an operational state of complete awareness. It is a state between waking and sleeping, where you are conscious but not reactive to your thoughts and surroundings.
When you achieve this state of detachment, your body can completely relax and heal. This is because the stress response shuts off and the parasympathetic nervous system, responsible for “rest and digest,” is activated.
Yoga nidra also opens up the possibility of exploring the subconscious mind and allows you to release long-held patterns of stress and trauma.
In this post, we will explore more of what yoga nidra is, its benefits, how to practice yoga nidra, and where to find resources to help you get started.
What is Yoga Nidra?
Yoga nidra is a deep state of rest that falls somewhere between consciousness and sleep. Also known as yogic sleep, it promotes both emotional and physical healing. It can be so powerful for healing that researchers have found that yoga nidra can help people manage past trauma and symptoms of PTSD.
Yoga nidra is mentioned in the Yoga Sutras of Patanjali, an ancient Indian text on yoga and meditation. The practice is also found in the Upanishads, a collection of Hindu scriptures written a long long time ago.
Yoga nidra is similar to but not the same as other yoga practices or meditation. Like meditation, it can help you relax and manage stress. Unlike meditation, yoga nidra produces sleep signs while keeping you conscious. Both meditation and yoga nidra can be done lying down, but in yoga nidra, you remain aware of your body and surroundings while meditating.
Researchers using brain scans found that people in the yogic sleep state show signs of deep sleep, including delta brain waves. Yet, they remain conscious. This may be why yoga nidra for sleep works to relieve insomnia and other sleep disorders.
Yoga and science: Is there a connection?
Yoga and science are two different ways of looking at and understanding the world. Each has its own language, methods, and purposes. They are, however, not mutually exclusive. In fact, they can be complementary.
Yoga is an experiential practice that uses the body, mind, and breath to explore consciousness. The goal of yoga is self-realization or enlightenment.
Meanwhile, science is the study of the natural world using the scientific method. The goal of science is to understand how the world works and to make predictions about it.
Yoga and science both use observation and experimentation to understand the world. Each can offer insights that the other may not be able to provide. For example, yoga can help us understand the mind-body connection, while science can help us understand how the brain works.
If you are interested in exploring the connection between yoga and science, there are many resources available. Remember, scientists are slowly catching up to what yogis have known for thousands of years. Meanwhile, yogis continue to refine their practices based on observations and insights.
This means that there is much to learn from both yoga and science. And, as our understanding of the world grows, so does the potential for these two ways of knowing to help us live healthier, happier lives.
Yoga and our nervous system
Our brain and nervous system are complex. They are constantly interacting with each other and with the rest of our body to keep us alive and functioning.
When we meditate or practice yoga, we are affecting the interactions between our brain and nervous system. This can have positive effects on our mental and physical health.
Yoga works in two ways:
First, it helps to calm the sympathetic nervous system. This is the part of our nervous system that is responsible for the fight-or-flight response. When we are stressed, it is activated and we experience things like increased heart rate and blood pressure.
Second, yoga activates the parasympathetic nervous system. Our parasympathetic nervous system is responsible for the rest-and-digest response. When we are relaxed, it is activated and we experience things like slowed heart rate and increased blood flow to our digestive system.
The sympathetic and parasympathetic nervous systems are always working together to keep us balanced. However, in our fast-paced, modern world, the sympathetic nervous system is often activated more than the parasympathetic nervous system. This can lead to chronic stress and its associated health problems.
Yoga can help to rebalance our sympathetic and parasympathetic nervous systems. This can lead to improved mental and physical health. Yogis also believe that a balanced nervous system is necessary for self-realization or enlightenment.
Benefits of Yoga Nidra
Yoga definitely has a lot of benefits, but yoga nidra is especially good for sleep. This may be why it is becoming more popular in the western world as a way to deal with stress and promote overall wellness. Yoga nidra also offers many of the same benefits as meditation, but it is also said to be more effective in some areas.
Yoga nidra practice could help you:
Sleep better
Yoga nidra is not sleep, but it is restful and can leave you feeling energized. Many people find that an hour of practice feels like getting multiple hours of sleep. To get immediate relief from the fatigue of insomnia, try a session of yoga nidra.
Practicing yoga nidra can also help you fall asleep and enjoy deeper, more restful sleep. It’s not unusual to fall asleep during a yoga nidra session, so try it at home before bed.
Studies have found that yoga nidra offers many sleep benefits.In one study of over 300 participants using a yoga nidra meditation for 30 days, they reported improved sleep quality and found it easier to fall asleep.
A case study of two patients with chronic insomnia found that both had improved sleep quality and reduced insomnia after beginning yoga nidra practice.
Heal from trauma
Yoga nidra can be a powerful healing tool, especially for those struggling with trauma. One of the benefits of yoga nidra is that it can help you to process and release trauma stored in your body.
A study of veterans with PTSD found that yoga nidra helped to reduce symptoms and improve quality of life. There are also success stories of survivors of human trafficking who participated in yoga nidra experiencing fewer PTSD symptoms and improved sleep quality.
Smaller forms of trauma, such as the stress of everyday life, can also be addressed with yoga nidra. The practice can help you to process these experiences and release them so that they don’t continue to cause stress and anxiety.
Manage anxiety and depression
Yoga nidra has been found to be an effective treatment for anxiety and depression. When we are depressed or anxious, our brain waves tend to be faster than normal. This means that we are in a state of fight-or-flight, which can make it difficult to sleep or relax.
Yoga nidra can help to slow down brain waves, which can reduce the symptoms of anxiety and depression. Research demonstrated that people with mild to moderate anxiety and depression responded significantly well to yoga nidra interventions after six months of therapy.
Relax
Of course, one of the main benefits of yoga nidra is that it helps you to relax. When we are stressed, our bodies are in a state of fight-or-flight, which can lead to muscle tension, headaches, and other problems.
Yoga nidra can help to release this muscle tension and promote relaxation. A study highlighted the advantages of yoga nidra in cases of intense pain and found that it can assist in lessening the need for medication, as well as improve sleep and reduce fatigue.
Relaxation is important for overall health. When we are relaxed, our bodies can heal and repair themselves. Conscious relaxation, which we often benefit from in meditation, is also linked to improved immune function, lower blood pressure, and reduced risk of heart disease.
Build self-esteem
Confidence is not exactly one of the most obvious benefits of yoga nidra, but it is a common side effect. When we spend time focusing on our breath and body, we can develop a greater sense of self-awareness and self-compassion.
Yoga nidra can also help us to let go of negative thoughts and beliefs about ourselves. This can lead to improved self-esteem and body image.
Develop a sharper mind
Yoga nidra can help to improve mental clarity and focus. When we are relaxed, our minds can wander less and we can be more present. This allows us to be more productive and to better retain information.
Yoga nidra can also help to improve memory. A study in 2016 is the first demonstration of how meditation can help with motor memory consolidation, and it agrees with other research that has found benefits of meditation for cognitive activities such as memory.
Practicing Yoga Nidra Meditation
If you struggle with sleep, yoga nidra could help. You can find a qualified yoga instructor to guide a yoga nidra class and learn more about it. Many yoga studios offer yoga nidra classes.
What to look for in a yoga nidra class
If you’re looking for a yoga nidra class, it’s important to find one that is led by a qualified instructor. This instructor should be certified in yoga nidra and have experience leading the practice.
When you find an instructor, ask about their training and experience. You can also ask if they have any recommendations for specific classes or times that would be best for you. Other questions to ask include:
· What type of yoga nidra will be taught in the class?
· What are the benefits of this type of yoga nidra?
· What can I expect from the class?
· How long is the class?
· How many people will be in the class?
· What should I wear or bring to the class?
Yoga Nidra meditation at home
Classes can reduce fatigue and sleepiness, but to use yoga nidra for better sleep, you’ll want to practice at home. It’s best to find a guided meditation session to take you through yoga nidra, but you can easily do it yourself with a little practice.
Like in all yoga sessions, you will need a comfortable place to practice. It’s best to find a quiet space where you can lie down and won’t be disturbed. If you can, practice in the evening so that you can use yoga nidra to help you sleep.
To start yoga nidra, wear comfortable clothing and lie down on your back with a blanket or yoga mat. You can use props to support your body, such as a pillow under your head or a yoga block under your knees.
Yoga nidra can also be a form of seated meditation, so you can practice in a chair if lying down is not comfortable. This means there are two yoga postures for this specific type of yoga: sitting and lying down.
Yoga nidra sessions involve a few basic steps:
- Focus on an intention or goal, such as sleeping peacefully.
- Perform a body scan, focusing on different parts of your body to relax.
- Pay attention to your breathing as you inhale and exhale slowly.
- Observe any thoughts or feelings as they pass through you without judgment.
- Focus on awareness of yourself, as if you were an outside observer.
Expect to feel more relaxed as you practice these steps. You should also find it easier to increase your self-awareness and let go of difficult thoughts and emotions.
Regular yoga nidra practice is important for seeing results. Try to do it at least three times per week, and preferably every day. You can practice for any length of time, but it’s best to start with 20-30 minutes.
What To Expect After Multiple Yoga Nidra Sessions
If you commit to regular yoga nidra practice, you can expect to see some changes in your overall health. These changes may include:
- Improved sleep quality
- Increased energy levels during the day
- Reduced stress and anxiety
- Improved concentration and focus
- Enhanced well-being and feelings of calmness
We've mentioned these benefits several times, but this is also worth repeating: one of the best things about yoga nidra is that it is accessible to everyone. It doesn't matter your age, fitness level, or experience with meditation — yoga nidra can help you relax and find inner peace. This is because yoga nidra trains you to focus inward, which can be beneficial if you live a fast-paced lifestyle or struggle with anxiety or stress.
Guided Yoga Nidra with BetterSleep
The BetterSleep app meditation list includes several guided yoga nidra sessions and other bedtime yoga practices. Find one that suits your needs, or try them all to get started with regular practice and more restful sleep.
You can also check out our wide library of audio content, which includes nature sounds, white noise, and other relaxing sounds to help you sleep.
