9 Incredible Benefits of Yoga Nidra for a Healthier Mind, Body, and Soul

A women meditates and benefits from yoga nidra

Table of Contents

Yoga Nidra, also referred to as yogic sleep, is a meditation technique that allows individuals to enter a state of consciousness between waking and sleeping.

This practice involves relaxation techniques and visualization exercises to help people achieve complete relaxation and mental calmness.

Yoga Nidra is unique in that it is typically practiced lying down in the Shavasana or Corpse pose, making it an accessible form of meditation for those who may struggle with traditional seated or standing practices.

The goal of Yoga Nidra is to reach the transitional state of consciousness called Hypnagogia, which allows the conscious mind to explore creative streams of thoughts and images.

Through the practice of Yoga Nidra, individuals can tap into their inner wisdom, access deeper levels of relaxation, and potentially overcome limiting beliefs and behaviors.

Regular practice of Yoga Nidra has also been linked to personal growth, including improvements in cognitive function, memory, and attention, as well as an increase in self-esteem and confidence.

Click here to learn more in ‘What Is Yoga Nidra and How Does It Work.’

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How Yoga Nidra Relaxes the Mind & Body

Yoga Nidra is a practice that allows for conscious relaxation and can enable individuals to reach deeper levels of peace than those typically experienced in everyday life.

In the yogic philosophy, relaxation and the release of tension can be measured across three different phases.

Muscular Relaxation

This also relates to the nervous system. Practicing Yoga Nidra allows for releasing bodily stress and efficiently removing tensions from the body.

Emotional Relaxation

These are often very deeply held within the body to the point that we are not always aware of them. Yoga Nidra can bring tranquillity to mind on a deeper level.

Mental Relaxation

This is different from emotional tension as it relates to the excess of mental energy used daily. For example, planning our commute or figuring out what to cook for dinner.

Yoga Nidra allows us to travel into the subconscious mind to let go of these tensions and external influences.

You may feel relaxed while watching TV or enjoying dinner with your friends, but in reality, you will likely still be suffering from all three of these kinds of tension.

Even enjoyable experiences can cause tension within any area of the body-mind.

To experience pure relaxation, one must release all inner tensions.

A image depicting the mental benefits of yoga nidra

Physical Benefits of Yoga Nidra

Reduction of Stress

Yoga Nidra directly suppresses the body’s ‘fight or flight’ response by calming the body’s sympathetic nervous system. 

This puts the body into a relaxation response characterized by physical symptoms such as a decrease in heart rate, breathing rate, and muscle tension.

This form of physical relaxation positively affects the body by reducing heart pressure and muscular tension, releasing the stress hormone cortisol, and diminishing symptoms of anxiety.

One study on Yoga Nidra taken on 20 men and women found:

favorable shift in autonomic balance to the parasympathetic branch of the ANS (autonomic nervous system) for both conditions, and that Yoga Nidra relaxation produces favorable changes in measures of HRV (heart rate variability)

Improvement of Sleep Quality

Regular practice of Yoga Nidra can help you learn to relax both the mind and body, calming the brain and body to improve your sleep cycle. 

Studies have suggested that the practice may help individuals fall asleep faster, have a deeper sleep, and experience a higher quality of restful sleep. 

Additionally, reducing stress and pain through Yogic Sleep may also contribute to deeper relaxation whilst sleeping.

This occurs by activating the parasympathetic nervous system, which helps the body to relax and restore, and by reducing the activity of the sympathetic nervous system, which triggers the stress response. 

These changes in the activity of the autonomic nervous system, which regulates many automatic bodily processes, such as blood pressure and digestion, may lead to an increase in deep sleep.

Yoga Nidra benefits improved sleep

Boosting of the Immune System

Stress has been shown to suppress the immune system by decreasing the production of immune cells. The relaxation response induced by Yoga Nidra can help reduce stress levels, which in turn can help boost the immune system. 

Yoga Nidra has been shown to positively affect the immune system by boosting the function of various immune cells and increasing the production of antibodies.

This can lead to an overall increase in the body’s ability to fight off infection and disease.

Yoga Nidra can also help reduce inflammation in the body, which has been linked to many chronic diseases such as rheumatoid arthritis.

Inflammation suppresses the immune system by decreasing the activity of immune cells. 

Mental Health Benefits of Yoga Nidra

Stress Management

Yoga Nidra also aids in combating stress by teaching individuals to be in the present moment. Stress and anxiety often stem from dwelling on the past or worrying about the future. 

Yoga Nidra helps to bring focus to the present moment, allowing individuals to let go of these negative thoughts and emotions. 

This shift in mindset can reduce stress levels, promoting overall well-being and inner peace. 

Yoga Nidra practice can help individuals gain a new perspective on life and develop mindfulness and present-moment awareness. 

This can increase self-awareness and self-acceptance, allowing individuals to cope better with stressors in their daily lives.

Some workplaces have even implemented Yoga Nidra to help staff deal with the daily stress of their jobs.

A man benefits from yoga nidra through stress management

Improvement of Memory and Concentration

Yoga Nidra has been shown to impact memory and concentration positively. This is due to the practice’s ability to change the brain wave state, which can significantly affect cognitive function.

During Yoga Nidra, the brain moves from a state of beta waves, associated with alertness and concentration, to a state of alpha and theta waves, associated with deep relaxation and meditation.

This change in brain wave state can reduce anxiety levels and positively impact memory and concentration.

Research has shown that the alpha and theta brain waves are associated with improved memory and concentration.

This is because these brain waves are linked to the part of the brain called the hippocampus, which is responsible for memory formation and recall.

The brain’s ability to recall information is improved when it is in a state of alpha and theta waves.

Yoga Nidra can also help improve cognitive function by reducing stress levels, which can negatively impact cognitive function. 

Stress can lead to decreased attention, impaired memory, and difficulty in making decisions. By reducing stress, Yoga Nidra can help to improve cognitive function and quality of life.

cognitive function benefiting from yoga nidra

Reduction of Chronic Pain

Yoga Nidra’s ability to reduce muscle tension can also aid in decreasing chronic pain perception.

By inducing a state of deep relaxation, we can reduce the activity of the sympathetic nervous system, which is known to be involved in the experience of pain and the functioning of endocrine systems.

This works by putting the body into such a high state of relaxation that pain-relieving hormones such as endorphins and oxytocin increase, which can reduce the sensation of pain. 

Additionally, Yoga Nidra can help reduce emotional tension and mental stress, which can often exacerbate chronic pain

Spiritual Benefits of Yoga Nidra

Connection with Inner Wisdom and Self-Discovery

Yoga Nidra is not only an effective technique for improving physical health and mental well-being, but it also offers many spiritual benefits.

One of the essential spiritual benefits of Yoga Nidra is the connection with inner wisdom and self-discovery. Through Yoga Nidra, individuals can access more profound levels of consciousness.

This allows individuals to understand themselves better, their values and beliefs, and their purpose in life.

This process of self-discovery can lead to a greater sense of inner peace, self-awareness, and acceptance.

Additionally, Yoga Nidra can also help to overcome limiting beliefs and behaviors that may have been holding individuals back from achieving their full potential.

Spiritual benefits of yoga nidra

Expansion of Consciousness

During the deep relaxation of Yoga Nidra, the mediator is guided into a transitional state of consciousness known as Hypnagogia.

A state characterized by a heightened sense of awareness and detachment from the physical body

This allows individuals to access deep levels of consciousness, expanding their awareness beyond its usual limitations.

The visualizations and intents used in Yoga Nidra can help individuals to tap into the inner wisdom of the unconscious mind, helping them overcome limiting beliefs and negative emotions.

This can lead to a sense of inner peace and fulfillment and a sense of connection to something greater than oneself.

Developing Mindfulness and Present-Moment Awareness

Yoga Nidra is a practice that is great for developing mindfulness and meditation.

Yoga Nidra combines three different meditative techniques: body scanning, breath awareness, and visualization. 

Body scans help to focus the mind on the physical sensations in the body and release tension. 

Mindful breathing helps to calm the mind and bring awareness to the present moment; visualization allows individuals to explore their inner thoughts and emotions, leading to greater self-awareness.

Combining these three techniques into one practice is a great holistic approach to developing mindfulness and meditation

This can lead to greater clarity of mind and the ability to stay present, reducing stress and increasing overall well-being. 

Additionally, the development of mindfulness has been proven to help increase self-awareness and self-regulation, which can lead to more excellent emotional stability and resilience.

This can help individuals to better cope with stress and difficult emotions and to live more mindfully and with greater peace. 

Griff Williams

MindEasy founder & meditation teacher

Griff Williams is an accredited meditation teacher and founder of MindEasy. He spent 12 years working as a London firefighter before changing paths to pursue building MindEasy. He received his diploma in meditation teaching from The British School of Meditation.