The practice of Yoga Nidra has its roots in ancient India, and is believed to have originated thousands of years ago as a way to balance the body, mind and spirit.

Yoga nidra, also known as “yogic sleep” or “divine sleep,” dates back to the Upanishads, which are the oldest scriptures of Hinduism. The practice is said to have originated in India between 500 BCE and 200 CE during the pre-Vedic period. Initially, the practice was known as “Nidra Yoga” and was used as a way to achieve a state of deep relaxation and to heal the body and mind. During the Vedic period, the practice of Nidra Yoga was refined and developed further, and it was used as a means of healing, meditation, and used as a spiritual practice to help seekers achieve higher states of consciousness.

In modern times, Yoga Nidra is often used as a form of relaxation, for physical and mental healing, emotional wellbeing and to achieve greater mental focus and clarity. It is practiced around the world and is suitable for all ages, from children to adults.

What is Yoga Nidra?

Yoga Nidra is a powerful deep relaxation technique that is said to be profoundly restorative. It uses guided relaxation and meditation to induce a state of relaxation and bring about a sense of peace and wellbeing while the mind remains alert and focused.

The use of intention-setting (Sankalpa) in Yoga Nidra is a powerful practice of making heartfelt intentions and commitments that are deeply rooted in our highest truth. When practiced together, Yoga Nidra and intention-setting offer a powerful way to relax, reset, and reconnect to your authentic self, while helping you to manifest your highest intentions and goals.

How is Yoga Nidra different to traditional meditation?

Unlike traditional meditation, Yoga Nidra does not require the practitioner to focus on a single point of attention. Instead, the practitioner is guided through a series of body awareness and visualization exercises that help to bring your body into a state of deep relaxation. As you relax, your mind and body can move into a meditative state, allowing you to access a deeper level of awareness and clarity. In this way, Yoga Nidra is more accessible than traditional meditation, as it does not require the practitioner to remain still and focused for an extended period of time.

Anyone can practice Yoga Nidra, regardless of age or experience. It involves being in a comfortable position and following the spoken directions of the Instructor.

Science of Yoga Nidra

There is a lot of scientific evidence to support the benefits of Yoga Nidra. A 2018 randomised controlled study showed that practicing Yoga Nidra improved sleep quality, reduced stress, and improved overall quality of life. Another study found that yoga nidra can help to reduce symptoms of anxiety, depression, and post-traumatic stress disorder. It has also been found to reduce blood pressure, improve heart rate variability, and reduce cortisol levels. Additionally, studies have found that Yoga Nidra can help to improve cognitive function, reduce fatigue, and increase feelings of well-being.

One study of 20 participants found that Yoga Nidra practice helped reduce anxiety, depression, and insomnia. After just one session, participants reported a decrease in anxiety, depression, and insomnia, as well as a feeling of being more relaxed and centered (International Journal of Yoga Therapy, 2016).

Another study found that Yoga Nidra can help improve sleep quality and reduce sleep disturbances. Participants in the study reported improved sleep quality, a decrease in sleep disturbances, and an increase in overall energy levels (Iranian Journal of Nursing and Midwifery Research, 2018).

Yoga Nidra has also been linked to decreased stress levels. A study involving 60 participants found that after just five sessions of Yoga Nidra, participants showed a decrease in cortisol levels, a hormone that is associated with stress (International Journal of Yoga Therapy, 2016).

Research has found that Yoga Nidra can help to improve overall feelings of wellbeing. A study of 60 participants found that after just five sessions of Yoga Nidra, participants reported an increase in overall life satisfaction as well as an increase in overall life satisfaction (International Journal of Yoga Therapy, 2016).

One study published in 2020 in the journal BMC Complementary Medicine and Therapies found that participants who practised Yoga Nidra for eight weeks experienced significant reductions in anxiety and depression, as well as improvements in overall wellbeing.

Another study published in 2020 in the journal Evidence-Based Complementary and Alternative Medicine found that Yoga Nidra helped reduce stress levels and improve sleep quality in participants.

Finally, there have been several studies examining the effects of Yoga Nidra on the brain. A study published in 2020 in the journal Frontiers in Human Neuroscience found that yoga nidra can lead to increased activation in the brain's default mode network (DMN), which is associated with self-reflection and introspection. Another study published in 2018 in the journal Brain and Behavior found that Yoga Nidra practice was associated with increased connectivity between regions of the brain associated with relaxation, emotional regulation, and self-awareness. 

Read more in our Science of Meditation Blog