What Is Yoga Nidra and Why Is It So Relaxing?
You might think of yoga nidra as a bit woo-woo or the kind of thing requiring super stretchy limbs and an equally stretchy pair of leggings. But what if I said there are no complicated poses, no sweating and not a single chant involved?
The only position here is a horizontal one, where you get cosy and sink into a state of calm and relaxation. Does that sound more like it?
What Exactly is Yoga Nidra?
Despite the word yoga in the title, there's no headstand or downward dog in sight. When you think of yoga, you might automatically think of the flow of moving into one pose after another. But movement is only one aspect of yoga.
Traditional yoga includes eight areas or what's known as limbs. These limbs include physical poses, but there are also areas like breathwork and meditation.
Yoga nidra sits within the meditation limb. So even though you're not wobbling on one leg in the tree position, you're still practising yoga—just the deeply restful kind, and one where you don't even have to sit in the lotus position.
What Happens in Yoga Nidra?
The exact structure can vary slightly depending on the teacher, the focus of the practice and the practice length, but you'll be guided through a sequence broadly similar to this:
Getting Started
You'll lie down, perhaps grabbing some cushions or a blanket to help you feel snug and comfy. You could even get in bed!
Setting a Sankalpa (Intention)
The Sankalpa is your intention repeated silently in your mind. It's usually set in the present tense—something like 'I am calm' or 'I am confident'. The more you use the same Sankalpa in your yoga nidra sessions, the more it's likely to take root.
Body Scan
You'll be guided to move your awareness to different parts of the body. This focus helps you relax by shifting your attention away from your thoughts and anchoring your awareness in the moment. It helps to relieve tension in parts of the body that you didn't even notice you had.
Breath Awareness
You'll bring your attention to the natural flow of your breath as it moves in and out. Some guides may invite you to slow your breathing or introduce breathwork techniques like inhaling, holding, and exhaling for a set count.
Sense Perception
In this section, guides suggest a series of sensations like hot and cold, heavy and light. You're asked to feel these sensations in your body as if they are real. Focusing on the sensations suggested helps you let go of other mental distractions, grounding you in the now.
Visualisation
You might be guided through vivid imagery or scenes. The idea behind this is that it can help access deep parts of the subconscious.
Repeating the Sankalpa
By now, you should be at your most relaxed. Mentally repeating the Sankalpa again at this point can help it take root in your subconscious.
Returning to Wakefulness
You'll be gently guided back to a waking state where you can continue your day.
Yoga Nidra Length and Frequency
On average, yoga nidra sessions last between 30-45 minutes. Some sessions can last longer. But if you have little time to spare, don't let it put you off. You can find shorter yoga nidra sessions that are 10-15 minutes long. While they might not follow the whole sequence mentioned earlier, one study showed the benefit of even an 11-minute daily yoga nidra practice.
The consensus is you should practice yoga nidra a few times each week. Like anything, the more consistent you are, the more likely you will feel the benefits. But, if you can only commit to less, it's still worth doing. Sometimes, self-care can feel like another item on the to-do list, adding more pressure rather than relieving it. Don't stress about doing it 'right'. I feel calmer after one isolated session, even if the effects aren't long-lasting.
Yoga Nidra and Sleep
Yoga nidra is often referred to as yogic sleep. The idea is to bring you somewhere between wakefulness and sleep—think of that dreamy feeling you get just before you nod off. But the aim is instead of falling asleep, you remain in this state. Why is this helpful?
- It activates deep brain rest, shifting your brain waves to slower alpha and theta waves.
- It allows your body to repair, digest and regenerate.
- It enables the subconscious mind to become more open and receptive to setting or changing thought patterns.
Yoga nidra is also said to help improve sleep quality, but how does this come into the equation when you're supposed to stay awake?
- If you're stressed or always working at 100mph, yoga nidra can get you back into the practice of relaxing.
- You can start to dread bedtime if you struggle to get off to sleep, and that makes the whole thing worse. As the idea of yoga nidra is not to go to sleep, there's no pressure, which can help you relax, putting you in a better mindset once bedtime arrives.
- I've heard that 45 minutes of yoga nidra is supposed to be as restorative as three hours of sleep. I couldn't find definitive scientific proof, but I will say that I feel more rested for doing it. While yoga nidra isn't a substitute for a decent night's sleep, yoga nidra may provide some much-needed deep rest on those nights when sleep eludes you.
Could yoga nidra help you get off to sleep?
I don't have insomnia, but there are nights when I'm stressed, or my mind is still on overdrive, and I know sleep might be an issue. I'll pop on a guided yoga nidra recording, and I'm often out for the count before the session ends. There are even yoga nidra playlists specifically to help you get off to sleep. It might not work for you, but it's worth trying.
Yoga Nidra and the Parasympathetic Nervous System
When life feels stressful, many of us spend too much time in "fight or flight" mode, otherwise known as the sympathetic nervous system. This part of the nervous system gets us ready to react to danger. And while we definitely need this at times, if we stay in a constant state of alertness for too long, we feel stressed, anxious and burnt out.
Instead, we need periods when we can relax and let our bodies recover. Activating the
parasympathetic nervous system (also known as rest and digest) helps us relax by reducing cortisol (the stress hormone) and slowing down the heart rate. Yoga nidra helps us activate the parasympathetic nervous system, giving ourselves a chance to relax.
More Benefits of Yoga Nidra
The relationship between yoga nidra and the parasympathetic nervous system releases other benefits:
- Reducing stress and anxiety
- Improving mood
- Boosting concentration
- Lowering blood pressure
Accessibility of Yoga Nidra
Yoga nidra is a passive practice, making it suitable for people of all physical abilities. You don't need any expensive gym kit or equipment—just somewhere comfy to lie down.
While you may prefer to go to an in-person class with a trained teacher, you don't have to leave the house if you don't want to. There are countless online versions, whether you access them through an app, YouTube, or a streaming service like Spotify. Experiment with a few to find a meditation teacher with a voice and style that works for you.
Why I Like Yoga Nidra
I've included meditation in my morning routine for a few years now. I get that meditation isn't for everyone—I wasn't sure if it was for me initially. I struggled not to get caught up in the continuous mind commentary when sitting quietly for ten minutes. When I tried guided meditations, this worked much better for me. My mind no longer had a free rein to wander. Following the instructions on the recording gave me a format to follow and something else to focus on.
Yoga nidra lends itself to guided meditation, as there are different stages to work through during the session. Experienced meditators can probably guide themselves through the process, but for most people, it works better to be guided through each section.
With time, my mind has gotten used to not getting the attention it usually demands while listening to guided meditations or yoga nidra. Of course, there are days when I find it hard not to latch onto a thought, but yoga nidra is definitely a favourite in my relaxation toolbox.
Is Yoga Nidra for You?
Yoga nidra is a lovely, gentle practice for most people, but it can sometimes bring up strong emotions, memories, or sensations. For those dealing with a serious health condition or trauma, it's a good idea to speak with a healthcare professional or qualified teacher first to ensure you're fully supported.
Yoga nidra helps me to relax, although what works for me might not work for you. But the fact that it is so accessible and has some scientific support behind it makes yoga nidra something worth considering.
About Me
Hi! My name's Zoe Lambourne. I'm a freelance B2B and B2C content writer with a soft spot for all things wellness-related.
If you have a lifestyle of wellness business (or any business really), blog writing is probably not at the top of your priorities. Because despite what anyone says, researching and putting together a blog post is not a five-minute job (if you actually want someone to read past the first couple of sentences).
So this is where I come in. I can help you get your ideas down into content that sounds and feels like you. I can help with brainstorming ideas, too. So, let's chat.
