Find out more about the benefits of yoga nidra through the results of recent research studies, plus a few of my favourite recordings so you can try it out for yourself – at any time and in the comfort of your own home. What is yoga nidra? Ever been to a yoga class? If so, it’s likely you’ve already experienced yoga nidra. Many yoga teachers incorporate a flavour of this practice towards the end of each session. Yoga nidra is a guided relaxation that encourages you to enter a place of deep rest. Originally passed down individually from teacher to yogi, this ancient practice was documented for the first time by Swami Satyananda Saraswati in the 1970s. More recently, yoga nidra is sometimes coined as ‘non-rest deep state’ (NRDS), with spin-off protocols emerging, such as iRest. Simply put, a yoga nidra practice involves bringing attention to your breath and rotating your awareness around different parts of the body. It may also involve some intention setting, together with observation of thoughts and feelings.  Yoga nidra is a deeply relaxing practice with many wellbeing benefits. © Hero Images via canva.com During the practice, the chatter of the mind quietens down as you become more aware of your entire being. Similar to what can happen during a reflexology treatment, it's common to enter a deeply restful place, somewhere between wakefulness and sleep. Studies have shown that even just 10 minutes of yoga nidra per day can be beneficial (see the 2020 study below). But even doing one of these guided meditations on a weekly basis, or as and when needed, can still be a great support for encouraging more presence and toning down that over-thinking ‘monkey mind’. What's the difference between yoga nidra and meditation? Some consider yoga nidra to be a more accessible form of meditation or mindfulness practice. Certainly, if you find silent meditation challenging, this could be something to try instead. All you need to do is follow the guided instructions. Mental health therapist, James Reling, accurately pinpoints the difference between yoga nidra and meditation, saying that it’s unique approach to deep relaxation helps to heal reactive nervous systems. “Traditional meditation often involves focused attention, and observing thoughts and sensations,” he shares on his website. “In contrast, Yoga Nidra emphasises letting go and surrendering to the experience, allowing the mind to enter a state of effortless awareness.” Benefits of yoga nidra I regularly recommend clients who are experiencing anxiety, heightened states of stress or poor sleep patterns to try out yoga nidra and consider incorporating it into their routines. Here are the main benefits of yoga nidra. Advice on how to practice, together with free yoga nidra recordings, are all listed below. #1 Balancing the nervous system Similar to what you experience during reflexology, the relaxation during a yoga nidra meditation can penetrate deep within the nervous system. This helps to balance the autonomic nervous system in two ways: by reducing the activation of your fight, flight or freeze response, and by enhancing your parasympathetic response – your ability to feel calm, rested and safe. Such a response can help to reduce blood pressure and overall stress levels. In fact, a 2020 study (Moszeik et al) reported ‘substantial decreases’ in stress within a large and diverse sample group practicing yoga nidra for just 11 minutes per day.  Yoga nidra is an accessible way of balancing the nervous system. © microgen via canva.com #2 Improving quality of sleep While yoga nidra is often used by insomniacs to help induce sleep, studies show that practicing it on a regular basis – at any time of day – can help to improve overall quality of sleep. When we are in a deep sleep, our brainwaves slow down to delta mode. This is valuable time for our bodies to heal and repair, allowing us to feel rejuvenated when we wake up. But for those experiencing chronic stress, the brain can be so overstimulated that it is difficult to enter this delta state. Commonly, these people will sleep for eight hours and still feel exhausted in the morning. One study by Karuna et al (2022) found significant improvements in sleep quality – including sleep duration and efficiency – when yoga nidra was practiced each morning for two weeks. Electroencephalogram (EEG) data revealed a marked increase in delta brainwaves during sleep following the fortnight of practice. Just as with many relaxation and holistic therapies, the data points to yoga nidra helping to train the body to relax, and allowing those suffering from insomnia to fall into a deeper sleep more easily.  EEG data revealed a marked increase in delta brainwaves following 2 weeks of yoga nidra practice. © Maxiphoto via canva.com #3 Boosting emotional wellbeing The Moszeik study of 2020 also found how yoga nidra can help to create balance between emotional states of negative and positive feelings. This is an important component in improving how we navigate stress and our mental resilience. Overall, the study highlighted improvements in stress, sleep and wellbeing in the participants doing a regular yoga nidra practice. What’s most interesting is that these positive effects continued to last for the medium term: for six weeks after finishing the practice (particpants did 11 minutes per day for 30 days). Reling, who specialises in supporting neurodivergent adults with autism or ADHD, calls yoga nidra a ‘therapeutic powerhouse' that bridges the gap between mind and body. He explains that it is this practice of interoception (tapping into how you are feeling in any given moment) that helps to foster a greater sense of self-awareness and capacity to manage mood swings. He summarises, “I appreciate the accessibility and adaptability of Yoga Nidra as a profound ally in the journey toward holistic health and self-discovery. “Yoga Nidra offers a sanctuary for healing, a pathway to resilience, and a key to unlocking the transformative potential within.” Yoga nidra guided meditations A quick search for ‘yoga nidra’ on Spotify or YouTube will provide you with a myriad of recordings, and all of varying lengths. It’s important to find a recording with a speaker’s voice that resonates with you. Also, when starting out, you may want to go for a shorter practice of 10 or 20 minutes before increasing them to 30 minutes or more. I’m growing a playlist of favourite yoga nidra recordings on Spotify. Feel free to follow it as more recordings will be added over time. Or get in touch if you have a favourite of your own you'd like to add. Australian yoga nidra Recently I came across Rachel Hanrahan, Melbourne-based yoga teacher and meditation facilitator who has trained in iRest. I particularly like how she directs the practice and the soothing tones of her voice. Rachel has shared a few free recordings on both Spotify and YouTube. For more options, she is creator of The Dream Space app, which offers a diverse range of meditations on subscription.  An easy way to meditate: yoga nidra encourages a state of 'effortless awareness' © Antonio_Diaz via canva.com Do I always need to listen to a recording? If you prefer to be guided, go right ahead. But some may find that after a few listens to a yoga nidra they can guide themselves through the practice. This can be especially helpful at night when you’re struggling to get back to sleep. Personally, I like to mix things up – there are those times when I can easily drop into the relaxation and other times when I'm in need of some extra guidance. Consider it as an extra play with interoception: go with what feels right for you in each given moment. Yoga nidra for children Another great discovery has been yoga nidra for children. If you have little ones, the incredible New Horizon Holistic Centre offers a free app containing bedtime sleep stories and guided meditations. Each has the added elements of fun, wonder and imagination.  Discover yoga nidra for children to support healthy bedtime routines. © FamVeld via canva.com Who should not do yoga nidra? There are many benefits to yoga nidra, however it may be not be a suitable practice for everyone, such as for those experiencing psychosis, or with severe psychiatric conditions. If you have a severe heart condition or uncontrolled hypertension, speak with your healthcare professional first before trying the practice. Likewise, if you have severe respiratory problems, adaptations to the guided breathing exercises may be needed.
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