What is Yoga Nidra?
Yoga Nidra is a guided meditation practice often called yogic sleep, but despite the name, the aim isn’t to fall asleep. Instead, the practice guides you into a state between wakefulness + sleep ~ deeply relaxed yet still awake + aware.
In this liminal state, the parasympathetic nervous system becomes dominant + brainwave activity naturally slows, allowing more access to subconscious insight, emotional release + the restorative benefits we usually only receive during deep rest or deep sleep. 30 minutes of yoga nidra is said to be the equivalent of 4 hours of sleep + is a great way to soothe mind chatter, unpack subconscious baggage + plant intentions (sankalpa) deep into the subconscious.
Read more about meditation HERE
What research + EEG studies show
Yoga nidra gently leads practitioners through a natural progression of brainwave states:
Beta Waves (13–30Hz) Associated with active, alert consciousness — thinking, planning, analysing + organising.
Getting yourself to a yoga class on time definitely requires some beta activity.
Alpha (8–12 Hz) A calm, relaxed wakeful state.
Alpha is common when the eyes are closed, the breath slows + the mind softens ~ which is where most people begin their Yoga Nidra journey once the body settles.
Theta (4–7 Hz) Linked with deep relaxation, creativity, emotional integration + the drifting quality of early sleep.
Theta resembles the hypnagogic state, famously used by Thomas Edison, Salvador Dalí + Nikola Tesla during micro-naps to spark insights + ideas.
Theta is the most common mid-phase of a Yoga Nidra session + with practice, many people spend most of the experience in this restorative state.
Delta (0.5–4 Hz) The slow, deep waves of dreamless sleep ~ associated with physical repair, immune support + profound restoration.
In Yoga Nidra, experienced practitioners may dip into delta while still maintaining awareness, which is quite unique. It allows the body to enter deep, sleep-like restoration while the mind remains softly conscious ~ something not typically possible in normal sleep state.
Benefits Of Yoga Nidra (supported by research)
Reduces stress + anxiety
Improves sleep quality
Supports more balanced hormonal function by reducing stress + improving rest
Enhances emotional regulation
Can support chronic pain + PTSD (in several studies)
Promotes deep rest + full-body relaxation
Helps calm an overactive mind + reset the nervous system
How to practice Yoga Nidra
Turn off your phone + minimise all distractions.
Make yourself warm + comfortable — use blankets, cushions, bolsters, or anything that helps the body feel supported.
Lie down in Savasana or choose a cosy restorative posture.
Use an eye mask or eye pillow to block light + encourage deep relaxation.
Follow the guided meditation that will lead you through steps such as:
- Body Scan
- Breath awareness
- Sankalpa (a personal intention)
- Visualisation
- Systematic Relaxation
All you need to do is rest, listen + allow the process to guide you inward.