The Science of Yogic Sleep
How Yoga Nidra Regulates Your Nervous System
By Sara, Founder of Shine Yoga
In our fast-paced world, true rest has become increasingly elusive. We struggle to quiet our minds, release tension from our bodies, and find genuine restoration. At Shine Yoga, we recognize that rest isn't merely the absence of activity—it's a positive, active state that requires practice and skill. This is where the ancient practice of Yoga Nidra offers profound benefits, especially for nervous system regulation.
What is Yoga Nidra?
Yoga Nidra, often translated as "yogic sleep," is a systematic meditation practice that induces deep physical, mental, and emotional relaxation while maintaining awareness. Unlike traditional meditation where you remain seated, Yoga Nidra is practiced lying down, guided through a specific sequence of body awareness, breath observation, and visualization.
The practice typically lasts 20-45 minutes and feels like floating in the borderland between wakefulness and sleep—a hypnagogic state where profound healing can occur. Research shows this state produces theta brain waves, associated with deep relaxation, enhanced learning, and integration of emotional experiences (Kjaer et al., 2002).
The Neurophysiology of Yoga Nidra
What makes Yoga Nidra particularly effective is its impact on our autonomic nervous system—the body's primary regulator of stress and relaxation responses. Research published in the International Journal of Yoga Therapydemonstrates that Yoga Nidra:
Decreases sympathetic (fight-or-flight) nervous system activity - Reducing heart rate, blood pressure, and cortisol levels
Increases parasympathetic (rest-and-digest) activity - Improving digestion, immune function, and tissue repair
Balances the hypothalamic-pituitary-adrenal axis - Regulating stress hormone production and response
Increases heart rate variability - A key indicator of autonomic nervous system health and flexibility
In a 2018 study published in the International Journal of Yoga, researchers found that regular Yoga Nidra practice significantly decreased anxiety levels and stress perception while improving sleep quality, even in individuals with chronic stress conditions (Kumar, 2018).
Beyond Relaxation: Rewiring Neural Patterns
What distinguishes Yoga Nidra from simple relaxation techniques is its ability to facilitate neuroplasticity—the brain's ability to reorganize itself by forming new neural connections. During the deeply relaxed yet conscious state of Yoga Nidra:
The brain becomes highly receptive to new information
Rigid thought patterns become more flexible
Emotional processing occurs without activation of the stress response
New neural pathways can form without interference from the analytical mind
This makes Yoga Nidra particularly effective for addressing conditions related to chronic stress and trauma, where maladaptive neural patterns have become entrenched (Desai et al., 2015).
Research-Backed Benefits
Scientific studies have documented numerous benefits from regular Yoga Nidra practice:
Reduced anxiety and depression symptoms - A randomized controlled trial with healthcare workers showed significant reductions in anxiety, depression, and stress after just eight weeks of practice (Rani et al., 2012)
Improved sleep quality - Multiple studies show improvements in total sleep time, sleep efficiency, and decreased insomnia symptoms (Datta et al., 2017)
Pain management - Research demonstrates reduced pain perception and improved pain tolerance in chronic pain patients (Pence et al., 2014)
Enhanced cognitive function - Studies show improved attention, concentration, and memory after regular practice (Rani et al., 2013)
Hormonal balance - Research indicates normalization of cortisol rhythms and improved endocrine function (Rani et al., 2011)
The Vagus Nerve Connection
Much of Yoga Nidra's effectiveness stems from its influence on the vagus nerve—the primary nerve of the parasympathetic nervous system, often called the "rest and digest" system. The vagus nerve connects your brain to many important organs including the heart, lungs, and digestive tract.
Research published in the Frontiers in Psychiatry journal demonstrates that practices like Yoga Nidra stimulate the vagus nerve, producing what scientists call "high vagal tone"—a physiological state associated with:
Greater ability to regulate emotions and stress
Improved immune function
Better digestion and absorption of nutrients
Enhanced heart health through improved heart rate variability
Greater resilience to stress (Gerritsen & Band, 2018)
The prolonged exhale breath patterns and systematic relaxation in Yoga Nidra directly activate the vagus nerve, initiating this cascade of healing responses throughout the body.
Our Approach at Shine Yoga
At Shine, we incorporate Yoga Nidra into our healing approach through:
Weekly dedicated Yoga Nidra sessions - Both Sara and Courtney are certified to teach Yoga Nidra through Tracee Stanley. Courtney offers Yoga Nidra in her Rest and Remember and Pause classes and Sara offers Yoga Nidra in Flow to Rest and her monthly community Grief Yoga class.
Integration into regular classes - Extended final relaxation incorporating elements of Yoga Nidra
Specialized workshops - Deeper explorations of the practice for specific health concerns
Recorded sessions - Custom recordings for home practice addressing specific needs
A Simple Practice to Try at Home
WhileYoga Nidra is a very specific technique, taught by experts who have trained in the ancient practice, here's a place to start on your own:
Lie comfortably on your back with support under your knees and head as needed
Cover yourself with a light blanket as body temperature often drops during practice
Set a timer for 15 minutes to avoid clock-watching
Take three deep breaths, extending each exhale
Mentally scan your body from toes to head, noticing sensations without trying to change them
Allow your breath to find its natural rhythm
When your mind wanders (which is normal), gently bring awareness back to body sensations
After your timer sounds, wiggle fingers and toes, take a deeper breath, and slowly return to your day
Even this abbreviated practice can activate your parasympathetic nervous system and provide meaningful rest.
Conclusion
In our achievement-oriented culture, rest is often viewed as unproductive or self-indulgent. At Shine Yoga, we recognize rest as essential medicine—a vital component of health and healing. Yoga Nidra offers a structured approach to deep rest that goes beyond mere relaxation to actually retrain your nervous system, creating lasting resilience and wellbeing.
Whether you're managing chronic stress, recovering from illness or trauma, or simply seeking deeper restoration, Yoga Nidra provides evidence-based tools for accessing your body's innate healing capacity. We invite you to experience this transformative practice in our dedicated Yoga Nidra sessions or integrated into our regular classes.
References:
Datta, K., Tripathi, M., & Mallick, H. N. (2017). Yoga Nidra: An innovative approach for management of chronic insomnia- A case report. Sleep Science and Practice, 1(1), 7.
Desai, R., Tailor, A., & Bhatt, T. (2015). Effects of yoga on brain waves and structural activation: A review. Complementary Therapies in Clinical Practice, 21(2), 112-118.
Gerritsen, R. J. S., & Band, G. P. H. (2018). Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in Human Neuroscience, 12, 397.
Kjaer, T. W., Bertelsen, C., Piccini, P., Brooks, D., Alving, J., & Lou, H. C. (2002). Increased dopamine tone during meditation-induced change of consciousness. Cognitive Brain Research, 13(2), 255-259.
Kumar, K. (2018). A study on the impact on stress and anxiety through Yoga nidra. Indian Journal of Traditional Knowledge, 17(3), 606-611.
Pence, P. G., Katz, L. S., Huffman, L. G., & Cojucar, G. (2014). Delivering integrative restoration Yoga Nidra meditation (iRest®) to women with sexual trauma at a veteran's medical center: A pilot study. International Journal of Yoga Therapy, 24(1), 53-62.
Rani, K., Tiwari, S., Singh, U., Agrawal, G., Ghildiyal, A., & Srivastava, N. (2011). Impact of Yoga Nidra on psychological general wellbeing in patients with menstrual irregularities: A randomized controlled trial. International Journal of Yoga, 4(1), 20-25.
Rani, K., Tiwari, S., Singh, U., Singh, I., & Srivastava, N. (2012). Yoga Nidra as a complementary treatment of anxiety and depressive symptoms in patients with menstrual disorder. International Journal of Yoga, 5(1), 52-56.
Rani, K., Tiwari, S. C., Kumar, S., Singh, U., Prakash, J., & Srivastava, N. (2013). Psycho-biological changes with add on Yoga Nidra in patients with menstrual disorders: a randomized clinical trial. Journal of Caring Sciences, 2(3), 205-221.
