Yoga Nidra
Yoga Nidra is a yoga practice studied primarily in relation to emotional wellbeing and stress, with research also exploring physical-health outcomes. This describes the focus of the research, not proof of effectiveness or a recommendation to use it.
Yoga Nidra is a yoga practice associated with emotional well-being and responses to stress.
Part of Yoga
Overview
Yoga Nidra is a yoga practice studied primarily in relation to emotional wellbeing and stress, with research also exploring physical-health outcomes. This describes the focus of the research, not proof of effectiveness or a recommendation to use it. The overall evidence includes pooled analyses and controlled trials, but much of it is not at the strongest grading levels, so conclusions remain tentative. The findings do not establish a single settled benefit or show that results apply equally across people and settings.
Some research: 24 studies. Last checked Oct 4, 2026.
- 15
- human evidence
- 7
- eligible
- 8
- unclassified
- 0
- animal / null result
Best-evidenced uses
- Anxiety ReductionMedium · Clinical
- Physical Energy IncreaseMedium · Clinical
- Blood Pressure SupportMedium · Clinical
- 24
- Studies
Evidence checked Oct 4, 2026 · newest study 2026
- C
- 21
- D
- 3
504 community reports across 4 platforms
Coverage
- Effects
- 22
- Helps with
- 8
- Interactions
- 7
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
These are research findings, not promises. A practice does not replace medical treatment.
What does research say?
What studies found for each claimed effect, best evidence first.
22 claims:4 some evidence13 not enough evidence2 not tested in people3 personal stories only
Anxiety ReductionYoga in general: Medium · 52 trialsSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 9 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 1.3 weeks, typically 26.
Open the Anxiety Reduction pageCompare with Yoga in general →Physical Energy IncreaseYoga in general: 1 trialSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial. Trials that found it typically ran 26 weeks.
Open the Physical Energy Increase pageCompare with Yoga in general →Blood Pressure SupportYoga in general: Medium · 21 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 9 weeks, typically 18.
A pooled analysis of randomized and non-randomized human studies found that systolic blood pressure fell by 12.03 mm Hg among 482 people in its blood-pressure analysis. A randomized trial in people with hypertension also found a reduction of 7.6 mmHg after 60 days.
Open the Blood Pressure Support pageCompare with Yoga in general →Analgesic EffectYoga in general: Medium · 19 trialsSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. A trial found it after a single session.
Open the Analgesic Effect pageCompare with Yoga in general →Antidepressant EffectYoga in general: Medium · 52 trialsNot enough evidence
Too few or too small studies to know if it works.
8 of 9 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Antidepressant Effect pageCompare with Yoga in general →Sleep Quality ImprovementYoga in general: Medium · 18 trialsNot enough evidence
Too few or too small studies to know if it works.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Sleep Quality Improvement pageCompare with Yoga in general →Mood ImprovementYoga in general: Medium · 23 trialsNot enough evidence
Too few or too small studies to know if it works.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Mood Improvement pageCompare with Yoga in general →Stress Resilience ImprovementYoga in general: Medium · 35 trialsNot enough evidence
Too few or too small studies to know if it works.
All 5 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Stress Resilience Improvement pageCompare with Yoga in general →
Only reported by users, not studied: Concentration Improvement, Fatigue Reduction, Emotional Processing Support, Muscle Relaxation, Resting Heart Rate Improvement, Chronic Pain Reduction, and 5 more.
What to expect
A single session has been associated with an analgesic effect. Trials reporting anxiety reduction measured it after programs lasting 1.3 weeks at the earliest and 26 weeks typically; blood-pressure findings were measured after 9 weeks at the earliest and 18 weeks typically. Physical-energy findings were measured after 26 weeks. Antidepressant findings came from trials lasting 1.3 to 26 weeks, while mood-improvement findings were measured over 13 to 26 weeks. These are trial durations, not a guaranteed timetable for change.
Also studied in people with 8 health conditions
How strong the evidence is in each group. This is research, not a treatment recommendation.
Anxiety Disorder (General)Yoga in general: Medium · 17 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit.
A pooled analysis of randomized and non-randomized human studies found reductions in anxiety (active: −1.35, no comparator: −1.43). In a trial, 126 participants had lower HAM-A scores after 6 months of Yoga Nidra than the control group.
Open the Anxiety Disorder (General) pageCompare with Yoga in general →Hypertension (High Blood Pressure)Yoga in general: Medium · 8 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit.
A meta-analysis of 8 studies (5 RCTs, 3 non-RCTs) found reductions in SBP and DBP with Yoga Nidra compared with control. In a separate trial, 80 participants had reductions in SBP, DBP, PP, MAP, and RPP after 2 months of Om chanting and Yoga Nidra compared with usual care.
Open the Hypertension (High Blood Pressure) pageCompare with Yoga in general →Coronary Artery DiseaseYoga in general: Medium · 5 trialsNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A quasi-experimental study in 32 people found improvement in the HF component of HRV at 3 months post-CABG with Yoga Nidra compared with control, suggesting enhanced parasympathetic activity and autonomic recovery.
Open the Coronary Artery Disease pageCompare with Yoga in general →Dysmenorrhea (Menstrual Pain)Yoga in general: 1 trialNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A pooled analysis of randomized and non-randomized human studies found a large reduction in pain with Yoga Nidra versus a passive comparator; within-group improvement was also reported.
Open the Dysmenorrhea (Menstrual Pain) pageCompare with Yoga in general →Hyperglycemia (High Blood Sugar)Not enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A trial in 27 healthy nursing students found lower postprandial blood glucose levels after 12 weeks of yogic exercises; this finding was in healthy participants, not people identified as having high blood sugar.
Open the Hyperglycemia (High Blood Sugar) pageInsomniaYoga in general: Low · 3 trialsNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A pilot study in 74 participants found a reduction in sleep onset latency.
Open the Insomnia pageCompare with Yoga in general →Postpartum DepressionNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A quasi-experimental study of 100 postpartum women reported lower EPDS scores in the intervention group than in the control group, with a between-group difference of +6.98 units.
Open the Postpartum Depression pageMenopauseYoga in general: 2 trialsNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A case report described improvements in sleep latency, total sleep time, mood, and pain in one post-menopausal woman; a single case cannot establish how Yoga Nidra affects others.
Open the Menopause pageCompare with Yoga in general →
Studied only as yoga in general, not tested in yoga nidra yet
These results come from studies of yoga as a whole. No study of yoga nidra has looked at them yet.
Depression (Medium · 23 trials) · Fatigue Reduction (Medium · 21 trials) · Physical Function (Medium · 13 trials) · Cholesterol Level Reduction (Medium · 13 trials) · Diabetes Type 2 (Medium · 13 trials) · Blood Glucose Level Support (Medium · 11 trials) · and 33 more
Before you try it
What studies and reports say about side effects and who it may not suit.
- May not suit you if you have
- Psychosis
- Some trials left out people with
- Diabetes (General) and Pregnancy
- Reported by users
- Anxiety Increase (12 posts), Emotional Blunting, Mental Fatigue, Insomnia, and 4 more
- Also listed for yoga in general (written by our reviewers)
- Acute Injury · Heart Arrhythmia · Herniated Disc · Osteoporosis · Recent Stroke · Retinal DetachmentPrecautions from the Yoga page. They are for yoga as a whole and may not all fit yoga nidra.
General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.
How people do it
A gentle start, then what the studies used.
- Start with
- 11 minutes, every other day (Short Restorative Yoga Nidra)A gentle start based on the easiest variation, not on a study.
- Build up to
- 30 minutes, 5 times a week, low intensity (what the studies used)
- What the studies ran
- 145 minutes a week for 12 weeks
The expert view shows every study, dose protocol and source.
Effects
22 listedStart here
Most likely to help, from the evidence we have
- →Anxiety ReductionCertaintyMediumSourceClinicalLarge effect8 cited studies · 2 other sources
A pooled analysis of randomized and non-randomized human studies found lower anxiety, with a large effect (SMD -1.35 [-1.89, -0.82]) among 5,201 people in its anxiety analysis. A separate randomized trial of 362 people found a trivial effect (SMD -0.16).
What the sources found
10 positive · 0 neutral · 0 negativeconfidence 59/100
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Rating adjusted
Lowered from High to Medium after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Anxiety Disorder (General)
- Cancer
- Chronic Kidney Disease
- Depression
- Hypertension (High Blood Pressure)
- Insomnia
- +1 more
Where the evidence comes from
- Article8
- Expert opinion1
- Community reports1
Protocol behind this outcome
11 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
What worked in trials5 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 11 min 35 min How often 5×/week Per week 77 min 175 min Timing
Trials that found it ran as little as 1.3 weeks, typically 26
Open Anxiety ReductionShow studies (10)
Meta-analysisCpositiven=520160% confidence2026Effects of Yoga Nidra on Stress, Anxiety, and Depression: A Systematic Review and Meta-Analysis.
Between-group meta-analyses revealed significant benefits of YN for anxiety (active: −1.35, no comparator: −1.43)
SMD -1.35 [-1.89, -0.82]Large effectTop journalHigh risk of biasStudies disagree (I² 71%)Main outcomeOpen-labelRCTCpositiven=36260% confidence2025The most significant impact was observed in the reduction of anxiety (d = −0.16), indicating a stable effect of the short form on affective well‐being.
SMD -0.16Trivial effectTop journalMain outcomeOpen-label32% dropped outToo small to detect itRCTCpositiven=15070% confidence2011Anxiety decreased significantly (P<0.003) in the Yoga group.
Weak journalMain outcomeOpen-labelInactive controlCompleters onlyRCTCpositiven=12675% confidence2012There was significant reduction of scores in HAM-A (P<0.003) in subjects with mild to moderate anxiety after six months of yoga therapy (Yoga Nidra) in intervention group in comparison to control group.
Weak journalMain outcomeOpen-labelInactive controlCompleters onlyRCTCpositiven=10070% confidence2016Significant improvement in domains of anxiety (P<0.01) ... in intervention group was noted after six months of yogic intervention when compared to control group (Table 3).
Top journalMain outcomeOpen-labelInactive controlCompleters only+4 more in SourcesRCTCpositiven=7960% confidence2021significant reduction in scores of ... GAD-7 ... in Yoganidra <0.001 vs 0.123 ... compared to SRT group
Main outcomeOpen-labelCompleters only22% dropped out - →Physical Energy IncreaseCertaintyMediumSourceClinical2 cited studies · 1 other source
In a 2011 randomized trial involving people with menstrual irregularity, vitality improved by MD 0.47 points in the Yoga group (150 participants). A 2016 trial also reported improved vitality after six months of yogic intervention compared with a control group.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 63/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Menstrual Irregularity
Where the evidence comes from
- Article2
- Community reports1
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 35 min How often 5×/week Per week 175 min Timing
Trials that found it typically ran 26 weeks
Open Physical Energy IncreaseShow studies (3)
RCTCpositiven=15070% confidence2011Vitality improved significantly (P<0.01) in the Yoga group.
MD 0.47Weak journalMain outcomeOpen-labelInactive controlCompleters onlyBorderline p-valueRCTCpositiven=10070% confidence2016Significant improvement in domains of ... vitality (P<0.02) in intervention group was noted after six months of yogic intervention when compared to control group (Table 3).
Top journalMain outcomeOpen-labelInactive controlCompleters onlyCommunity reportsstrong effectpositive50% confidenceThis effect was mentioned in 10 of 322 community reports discussing it (Reddit 7, Hacker News 3).
10 mentions - →Blood Pressure SupportCertaintyMediumSourceClinicallong-term3 cited studies
A pooled analysis of randomized and non-randomized human studies found that systolic blood pressure fell by 12.03 mm Hg among 482 people in its blood-pressure analysis. A randomized trial in people with hypertension also found a reduction of 7.6 mmHg after 60 days.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 53/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Hypertension (High Blood Pressure)
Where the evidence comes from
- Article3
Protocol behind this outcome
3 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 2 repeated-course and 1 single-session protocols
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 25 min 30 min How often 5×/week Per week 125 min 150 min Timing
Trials that found it ran as little as 9 weeks, typically 18
Open Blood Pressure SupportShow studies (3)
Meta-analysisCpositiven=48260% confidence2024Yoga Nidra for hypertension: A systematic review and meta-analysis.
YN significantly reduced SBP (WMD = 12.03 mm Hg, 95% CI [7.12, 16.93], Z = 4.80, p < 0.00001)
MD -12.03 [-16.93, -7.12]High risk of biasStudies disagree (I² 93%)Main outcomeOpen-labelRCTCpositiven=8070% confidence2022The improvement in SBP (7.6 ± 3.58 vs 0.88 ± 1.01 mmHg) ... for the experimental group at 60th day were significantly higher than control group (p<0.001).
MD -7.6Moderate effectMain outcomeOpen-labelInactive controlCompleters onlyPilot studyDpositiven=3230% confidence2025After the intervention, there was a statistically significant change in both systolic and diastolic BP (p<0.001 for both SBP and DBP). The mean difference in SBP was 7.12 ±6.46 mmHg
MD -7.12Moderate effectLow-quality journalMain outcomeOpen-labelNo control group - →Analgesic EffectCertaintyMediumSourceClinicalLarge effect2 cited studies
A pooled analysis of randomized and non-randomized human studies found lower pain compared with passive comparators, with a large effect (SMD -2.05 [-3.64, -0.47]) among 1,176 people in its pain analysis. The finding came from studies of people experiencing menopause.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 40/100
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
- People with a condition
- Menopause
Where the evidence comes from
- Article2
Protocol behind this outcome
2 protocolsEstimatedWhat the studies reporting this result did.
36 min · 7×/week
- Course
- 24 weeks
- Per week
- 189 min
- Intensity
- Low
- Format
- Group
Courses and single sessions · 1 repeated-course and 1 single-session protocols
Timing
A trial found it after a single session
Open Analgesic EffectShow studies (2)
Meta-analysisCpositiven=117660% confidence2025Yoga Nidra and Pain: A between-, within-Group Meta-Analysis and Dose Response Meta-Regression.
Between-group analyses revealed that YGN significantly reduced pain compared to passive comparators (Hedge's g: −2.05, p = 0.01)
SMD -2.05 [-3.64, -0.47]Large effectWeak journalHigh risk of biasMain outcomeOpen-labelCase reportDpositiven=120% confidence2022Subject experienced dramatic reduction in the headache and neck pain associated with early morning awakenings from 5th week.
Low-quality journalOpen-labelNo control groupCompleters only
Low probability(18)
- →Antidepressant EffectCertaintyLowSourceClinicalModerate effect8 cited studies · 2 other sources
A pooled analysis of randomized and non-randomized human studies found lower depression, with a moderate effect (SMD -0.69 [-1.19, -0.19]) among 5,201 people in its depression analysis. A separate randomized trial of 362 people found a trivial effect on depression.
What the sources found
9 positive · 1 neutral · 0 negativeconfidence 60/100
How big is the effect
Moderate effectA clear difference on average.
Who was studied
- Healthy people and patients
- Cancer
- Chronic Kidney Disease
- Depression
- Hypertension (High Blood Pressure)
- Insomnia
- Menstrual Irregularity
Where the evidence comes from
- Article8
- Expert opinion1
- Community reports1
Protocol behind this outcome
8 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
What worked in trials5 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 11 min 35 min How often 5×/week Per week 77 min 175 min Timing
Trials that found it ran as little as 1.3 weeks, typically 26
Open Antidepressant EffectShow studies (10)
Meta-analysisCpositiven=520160% confidence2026Effects of Yoga Nidra on Stress, Anxiety, and Depression: A Systematic Review and Meta-Analysis.
Between-group meta-analyses revealed significant benefits of YN for depression (active: −0.69, no comparator: −0.92)
SMD -0.69 [-1.19, -0.19]Moderate effectTop journalHigh risk of biasStudies disagree (I² 71%)Main outcomeOpen-labelRCTCpositiven=36260% confidence2025Compared to the WC group, the 11‐min Yoga Nidra short form resulted in a significant reduction in... depression... effect sizes of d = 0.08–0.16.
SMD 0.16Trivial effectTop journalMain outcomeOpen-label32% dropped outToo small to detect itRCTCpositiven=15070% confidence2011Depression decreased significantly (P<0.01) in the Yoga group.
Weak journalMain outcomeOpen-labelInactive controlCompleters onlyRCTCpositiven=12675% confidence2012There was significant reduction of scores in HAM-D (P<0.02) respectively in subjects with mild to moderate anxiety and depressive symptoms after six months of yoga therapy (Yoga Nidra) in intervention group in comparison to control group.
Weak journalMain outcomeOpen-labelInactive controlCompleters onlyRCTCpositiven=10070% confidence2016Significant improvement in domains of ... depression (P<0.02) ... in intervention group was noted after six months of yogic intervention when compared to control group (Table 3).
Top journalMain outcomeOpen-labelInactive controlCompleters only+4 more in SourcesRCTCpositiven=7960% confidence2021significant reduction in scores of PHQ-9 ... in Yoganidra 0.002 vs 0.064 ... compared to SRT group
Main outcomeOpen-labelCompleters only22% dropped out - →Sleep Quality ImprovementCertaintyLowSourceClinicallong-term5 cited studies · 2 other sources
In a randomized trial, 30 min of Yoga Nidra was associated with a 12% reduction in sleep disturbances compared with WC; the reported effect was trivial (SMD 0.12). A separate randomized trial of 79 people found lower ISI scores compared with SRT.
What the sources found
7 positive · 0 neutral · 0 negativeconfidence 49/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Menopause
Where the evidence comes from
- Article5
- Expert opinion1
- Community reports1
Protocol behind this outcome
5 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 11 min 21 min How often 7×/week Per week 77 min 144 min Derived from (1)
Timing
Trials that found it ran as little as 1.3 weeks, typically 5
After stopping, the benefit partly faded (1 study) · See “When you stop”
Follow-up: 3 weeks post-intervention (T2)
Derived from (1)
Open Sleep Quality ImprovementShow studies (7)
RCTCpositiven=36265% confidence2025Compared to WC, 30 min of Yoga Nidra led to... significant reductions in... sleep disturbances (12%)... corresponding to effect sizes of d = 0.08–0.19.
SMD 0.12Trivial effectTop journalMain outcomeOpen-label32% dropped outToo small to detect itRCTCpositiven=7960% confidence2021significant reduction in scores of ... ISI ... in Yoganidra <0.001 vs 0.828 ... compared to SRT group
Main outcomeOpen-labelCompleters only22% dropped outCohort studyCpositiven=4165% confidence2023-20min (-35.78, -5.02; p = 0.003, d = 0.84) for wake after sleep onset
MD -20 [-35.78, -5.02]Weak journalMain outcomeOpen-labelNo control groupCompleters onlyCase seriesDpositiven=230% confidence2024Subject 2 also showed a total PSQI score of 7, 5, 5 at T0, T1 and T2 respectively, showing an overall improvement in sleep quality.
Weak journalMain outcomeOpen-labelNo control groupCompleters onlyCase reportDpositiven=120% confidence2022Total sleep time improved only after 16 weeks; TST increased from 6:09 at baseline to 7:13 at post 5 (p<0.01).
Low-quality journalMain outcomeOpen-labelNo control groupCompleters only+1 more in SourcesExpert opinionpositive50% confidenceYoga Nidra may improve sleep architecture and subjective sleep quality.
Expert knowledge synthesis - →Mood ImprovementCertaintyLowSourceClinicallong-term6 cited studies · 1 other source
In a 2011 randomized trial, positive wellbeing and general health improved by MD 0.35 points in the Yoga group (150 participants). A 2016 trial involving people with menstrual irregularity also reported improved positive well-being after six months of yogic intervention compared with a control group.
What the sources found
7 positive · 0 neutral · 0 negativeconfidence 48/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Menopause
- Menstrual Irregularity
Where the evidence comes from
- Article6
- Community reports1
Protocol behind this outcome
8 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 35 min How often 2×/week 5×/week Per week 94 min 175 min Timing
Trials that found it ran as little as 13 weeks, typically 26
Open Mood ImprovementShow studies (7)
RCTCpositiven=15070% confidence2011Positive wellbeing and general health improved significantly (P<0.02) in the Yoga group.
MD 0.35Weak journalMain outcomeOpen-labelInactive controlCompleters onlyBorderline p-valueRCTCpositiven=10070% confidence2016Significant improvement in domains of ... positive well-being (P<0.01) ... in intervention group was noted after six months of yogic intervention when compared to control group (Table 3).
Top journalMain outcomeOpen-labelInactive controlCompleters onlyRCTCpositiven=6060% confidence2018The Impact of <i>Yoga Nidra</i> and Seated Meditation on the Mental Health of College Professors.
Intragroup analysis showed statistic differences (improvements) for both meditation (Δ% = 51.6%) and relaxation (Δ% = 57.4%) groups. Intergroup analysis showed statistic differences favorable to both intervention groups when compared to control group (meditation Δ% = 65.3% and relaxation Δ% = 72.6%)
72.6%Large effectWeak journalOpen-labelInactive controlAllocation not hiddenQuasi ExperimentalCpositiven=3640% confidence2018Effect of Yoga-nidra on Adolescents Well-being: A Mixed Method Study.
Pre- and post-intervention results of Faces scale for happiness, VAS for perceived stress, and ladder scale for overall QOL showed statistically significant improvement (Faces and VAS scales had reversed scoring scale; reduction in the score was indicative of increase in happiness and decrease in st
Weak journalMain outcomeOpen-labelNo control groupCompleters onlyCase seriesDpositiven=225% confidence2024As shown in Table 2, YN improved FS scores of subject 2.
Weak journalOpen-labelNo control groupCompleters only+1 more in SourcesCase reportDpositiven=120% confidence2022Mood on waking scores decreased from 2.44±0.51 at baseline to 1.38±0.56 at post 4 (p<0.01), indicating improvement (lower score = better mood).
Low-quality journalMain outcomeOpen-labelNo control groupCompleters only - →Stress Resilience ImprovementCertaintyLowSourceClinical5 cited studies · 1 other source
In a 2014 randomized trial, the yoga group’s Life Stress Score decreased by MD -0.83 points among 27 participants. A 2018 trial also reported improvement within the meditation and relaxation groups, with between-group differences favoring both intervention groups.
What the sources found
6 positive · 0 neutral · 0 negativeconfidence 47/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
Where the evidence comes from
- Article5
- Community reports1
Protocol behind this outcome
7 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 47 min 54 min How often 1×/week 1.5×/week Per week 60 min 77 min Timing
Trials that found it ran as little as 12 weeks, typically 13
Open Stress Resilience ImprovementShow studies (6)
RCTCpositiven=6060% confidence2018The Impact of <i>Yoga Nidra</i> and Seated Meditation on the Mental Health of College Professors.
Even though the mean values of the intervention groups have shown some improvement, intragroup analysis showed significant differences for the meditation (Δ% = 93.03%) and the relaxation (Δ% = 93.2%) groups. However, intergroup analysis showed statistic differences favorable to both intervention gro
22.9%Moderate effectWeak journalMain outcomeOpen-labelInactive controlAllocation not hiddenRCTCpositiven=2760% confidence2014Effects of yogic exercises on life stress and blood glucose levels in nursing students.
The Life Stress Score significantly differed between the 2 groups (yoga group vs. control group, p<0.001) and over time (pretest vs. posttest, p<0.001). For the yoga group, the mean post-intervention Life Stress score (mean ± SD, 0.77 ± 0.49) was significantly decreased compared with the mean pre-in
MD -0.83Low-quality journalMain outcomeOpen-labelNo control groupCompleters onlyQuasi ExperimentalCpositiven=3640% confidence2018Effect of Yoga-nidra on Adolescents Well-being: A Mixed Method Study.
Pre- and post-intervention results of Faces scale for happiness, VAS for perceived stress, and ladder scale for overall QOL showed statistically significant improvement (Faces and VAS scales had reversed scoring scale; reduction in the score was indicative of increase in happiness and decrease in st
Weak journalMain outcomeOpen-labelNo control groupCompleters onlyQuasi ExperimentalCpositiven=1245% confidence2018The Effects of Yoga in Patients Suffering from Subjective Tinnitus.
The mean tinnitus stress score was 74.08 ± 16.04 and 59.41 ± 12.18 before and after the yoga sessions respectively. There was a statistically significant difference between the before and after scores of the stress questionnaire (p = 0.01).
MD -14.67Main outcomeOpen-labelNo control groupCompleters only33% dropped outBorderline p-valueCase seriesDpositiven=225% confidence2024I-PPS scores decreased at T1 and increased again at T2 (I-PPS scores at T0 = 25; T1 = 20; T2 = 32).
Weak journalOpen-labelNo control groupCompleters onlyCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 35 of 454 community reports discussing it (Reddit 24, YouTube 11).
35 mentions - →Present Moment AwarenessCertaintyLowSourceClinical1 cited study · 1 other source
In a 2025 randomized trial involving 362 healthy participants, mindfulness effects were reported only for non-reactivity and acceptance without judgement, with an effect size of SMD 0.16.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 55/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
11 min · 7×/week
- Course
- 9 weeks
- Per week
- 77 min
- Intensity
- Low
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
Open Present Moment AwarenessShow studies (2)
RCTCpositiven=36260% confidence2025For mindfulness, significant effects were observed only for the facets of non‐reactivity and acceptance without judgement.
SMD 0.16Trivial effectTop journalOpen-label32% dropped outToo small to detect itCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 52 of 454 community reports discussing it (YouTube 29, Reddit 23).
52 mentions - →Cognitive Function ImprovementCertaintyLowSourceClinical2 cited studies · 1 other source
In a 2023 cohort of 41 healthy participants, accuracy increased in VOLT (MD 0.125 proportion correct [0.08, 0.17]). A 2018 quasi-experimental study of 36 participants also reported improvements in clarity of thoughts and control over anger, among other qualities.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people
Where the evidence comes from
- Article2
- Community reports1
Protocol behind this outcome
3 protocolsEstimatedWhat the studies reporting this result did.
30 min · 5×/week
- Course
- 4 weeks
- Per week
- 115 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 2 repeated-course and 1 single-session protocols
Open Cognitive Function ImprovementShow studies (3)
Cohort studyCpositiven=4160% confidence2023Accuracy increased in VOLT (95% CI: 0.08, 0.17; p = 0.002, d = 0.79)
MD 0.13 [0.08, 0.17]Weak journalOpen-labelNo control groupCompleters onlyQuasi ExperimentalCpositiven=3640% confidence2018Effect of Yoga-nidra on Adolescents Well-being: A Mixed Method Study.
There was statistically significant improvement in the qualities of enthusiasm, quietude, feeling inspired, alert, and having clarity of thoughts and control over anger.
Weak journalOpen-labelNo control groupCompleters onlyCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 13 of 454 community reports discussing it (Reddit 9, YouTube 4).
13 mentions - →Emotional Regulation ImprovementCertaintyLowSourceClinical1 cited study · 2 other sources
A quasi-experimental study in 36 healthy people reported improvements in enthusiasm, quietude, feeling inspired and alert, clarity of thought, and control over anger.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 47/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Expert opinion1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 3×/week
- Course
- 4 weeks
- Per week
- 90 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Emotional Regulation ImprovementShow studies (3)
Quasi ExperimentalCpositiven=3640% confidence2018Effect of Yoga-nidra on Adolescents Well-being: A Mixed Method Study.
There was statistically significant improvement in the qualities of enthusiasm, quietude, feeling inspired, alert, and having clarity of thoughts and control over anger.
Weak journalOpen-labelNo control groupCompleters onlyExpert opinionpositive50% confidenceRegular practice improves emotional regulation and reduces reactivity.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 46 of 454 community reports discussing it (YouTube 24, Reddit 22).
46 mentions - →Improve Heart Rate Variability (HRV)CertaintyLowSourceClinical2 cited studies · 1 other source
In a 2025 quasi-experimental study involving people with coronary artery disease or hypertension, the difference between groups at three months was MD 13.21 n.u. [4.8, 21.5] among 32 participants.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- People with a condition
- Coronary Artery Disease
- Hypertension (High Blood Pressure)
Where the evidence comes from
- Article2
- Expert opinion1
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
23 min · 14×/week
- Course
- 13 weeks
- Per week
- 420 min
- Intensity
- Low
- Format
- Individual
Courses and single sessions · 1 repeated-course and 1 single-session protocols
Open Improve Heart Rate Variability (HRV)Show studies (3)
Quasi ExperimentalCpositiven=3260% confidence2025At three months, the statistically significant difference (p = 0.003) between groups is supported by a confidence interval (4.80, 21.50) that does not cross zero, indicating a reliable and meaningful difference. The effect size of 0.61 further indicates a large effect, highlighting a substantial imp
MD 13.21 [4.8, 21.5]Low-quality journalMain outcomeOpen-labelInactive controlCompleters onlyPilot studyDpositiven=3225% confidence2025A signed rank test between pre and post-intervention variables demonstrated the following p values: LF: 0.0037
Low-quality journalOpen-labelNo control groupExpert opinionpositive50% confidenceYoga nidra increases heart rate variability by enhancing parasympathetic tone.
Expert knowledge synthesis - →Alertness IncreaseCertaintyLowSourceClinical2 cited studies · 1 other source
A 2023 cohort study of 41 participants found improved reaction times across cognition tasks after Yoga Nidra practice. In a 2018 quasi-experimental study of 36 participants, alertness also improved among several reported qualities.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 43/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people
Where the evidence comes from
- Article2
- Community reports1
Protocol behind this outcome
2 protocolsEstimatedWhat the studies reporting this result did.
25 min · 5×/week
- Course
- 4 weeks
- Per week
- 115 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Alertness IncreaseShow studies (3)
Cohort studyCpositiven=4160% confidence2023After yoga nidra practice, improved reaction times for all cognition tasks were seen.
Weak journalOpen-labelNo control groupCompleters onlyQuasi ExperimentalCpositiven=3640% confidence2018Effect of Yoga-nidra on Adolescents Well-being: A Mixed Method Study.
There was statistically significant improvement in the qualities of enthusiasm, quietude, feeling inspired, alert, and having clarity of thoughts and control over anger.
Weak journalOpen-labelNo control groupCompleters onlyCommunity reportsstrong effectpositive30% confidenceThis effect was mentioned in 3 of 298 Reddit reports discussing it.
3 mentions - →Motivation IncreaseCertaintyLowSourceClinical1 cited study · 1 other source
A quasi-experimental study in 36 healthy people reported improvements in enthusiasm, quietude, feeling inspired and alert, clarity of thought, and control over anger.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 30/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 3×/week
- Course
- 4 weeks
- Per week
- 90 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Motivation IncreaseShow studies (2)
Quasi ExperimentalCpositiven=3640% confidence2018Effect of Yoga-nidra on Adolescents Well-being: A Mixed Method Study.
There was statistically significant improvement in the qualities of enthusiasm, quietude, feeling inspired, alert, and having clarity of thoughts and control over anger.
Weak journalOpen-labelNo control groupCompleters onlyCommunity reportsmoderate effectpositive20% confidenceThis effect was mentioned in 2 of 156 YouTube videos discussing it.
2 mentions - →Sleep Onset ImprovementCertaintyLowSourceClinicallong-term2 cited studies · 1 other source
In a 2021 pilot, 52% of the 25 respondents who completed both sleep surveys reported decreased sleep onset latency the following day; the mean decrease was 10 minutes (95% CI = −19.0, −0.5). A 2022 case report described reduced latency to sleep after 4 weeks in one person.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 38/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Anxiety Disorder (General)
- Menopause
Where the evidence comes from
- Article2
- Community reports1
Protocol behind this outcome
2 protocolsEstimatedWhat the studies reporting this result did.
27 min · 4×/week
- Course
- 20 weeks
- Per week
- 189 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Open Sleep Onset ImprovementShow studies (3)
Pilot studyCpositiven=7445% confidence2021241 Remotely Delivered Yoga Nidra for Insomnia and Anxiety during COVID-19
52% of n=25 respondents who completed both pre- and post-intervention sleep surveys reported decreased sleep onset latency (SOL) the following day, with a mean decrease of 10 minutes (95% CI = −19.0, −0.5) for all respondents, and strongest change (−34 min; p=.017) measured for those who reported SO
MD -10 [-19, -0.5]Top journalMain outcomeOpen-labelNo control group50% dropped outBorderline p-valueCase reportDpositiven=120% confidence2022Latency to sleep decreased after 4 weeks; scores reduced from 2.07±0.55 at baseline to 1.21±0.49 at post 5 (p<0.01).
Low-quality journalMain outcomeOpen-labelNo control groupCompleters onlyCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 49 of 504 community reports discussing it (Reddit 23, YouTube 20, Bluesky 3, Hacker News 3).
49 mentions - →Muscle Recovery AccelerationCertaintyLowSourceClinicalnot used for recommendations1 cited study · 1 other source
In a 2024 case series of 2 athletes, daily Total Quality Recovery scale scores ranged between reasonable and good before the intervention, and between good and very very good during it.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 28/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 2×/week
- Per week
- 60 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Timing
After stopping, the benefit faded (1 study) · See “When you stop”
Follow-up: 3 weeks post-intervention (T2)
Derived from (1)
Why it isn't used for recommendations
Animal or in-vitro evidence only
Open Muscle Recovery AccelerationShow studies (2)
Case seriesDpositiven=230% confidence2024The athlete's daily assessment through Total Quality Recovery scale (TQR) showed scores ranging between reasonable and good recovery before intervention, and between good and very very good recovery during the intervention period.
Weak journalMain outcomeOpen-labelNo control groupCompleters onlyCommunity reportsmoderate effectpositive25% confidenceThis effect was mentioned in 2 of 298 Reddit reports discussing it.
2 mentions - →Body Composition ImprovementCertaintyLowSourceClinicallong-termnot used for recommendations1 cited study
A 2022 case report described one person with menopause whose BMI reduced to 28.4 from initial value of 30.3; this single report does not establish a general effect.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 20/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Menopause
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
27 min · 7×/week
- Course
- 24 weeks
- Per week
- 189 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Why it isn't used for recommendations
Animal or in-vitro evidence only
Open Body Composition ImprovementShow studies (1)
Case reportDpositiven=120% confidence2022BMI reduced to 28.4 from initial value of 30.3.
Low-quality journalOpen-labelNo control groupCompleters only - →Parasympathetic ActivationCertaintyLowSourceAnecdotalnot used for recommendations2 other sources
Expert knowledge describes Yoga Nidra as shifting activity toward parasympathetic dominance, with increased vagal tone and reduced sympathetic activity. This effect was also mentioned in 17 of 454 community reports discussing it.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
- Community reports1
Why it isn't used for recommendations
No supporting study on file
Open Parasympathetic ActivationShow studies (2)
Expert opinionpositive50% confidenceYoga Nidra induces a deep shift toward parasympathetic dominance, measurable via increased vagal tone and reduced sympathetic activity.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 17 of 454 community reports discussing it (Reddit 9, YouTube 8).
17 mentions - →Rumination ReductionCertaintyLowSourceAnecdotalnot used for recommendations2 other sources
Expert knowledge describes Yoga Nidra as reducing repetitive negative thinking and rumination. This effect was mentioned in 5 of 454 community reports discussing it.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 43/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
- Community reports1
Why it isn't used for recommendations
No supporting study on file
Open Rumination ReductionShow studies (2)
Expert opinionpositive50% confidenceThe practice reduces repetitive negative thinking and rumination.
Expert knowledge synthesisCommunity reportsmoderate effectpositive36% confidenceThis effect was mentioned in 5 of 454 community reports discussing it (Reddit 3, YouTube 2).
5 mentions - →Vagal Tone ImprovementCertaintyLowSourceAnecdotalnot used for recommendations2 other sources
Expert descriptions propose that Yoga Nidra enhances vagal tone, which they describe as a mechanism related to mood, inflammation, and cardiovascular regulation. The effect was mentioned in 2 of 298 Reddit reports discussing it.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 38/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
- Community reports1
Why it isn't used for recommendations
No supporting study on file
Open Vagal Tone ImprovementShow studies (2)
Expert opinionpositive50% confidenceYoga Nidra enhances vagal tone, a key mechanism underlying its benefits for mood, inflammation, and cardiovascular regulation.
Expert knowledge synthesisCommunity reportsmoderate effectpositive25% confidenceThis effect was mentioned in 2 of 298 Reddit reports discussing it.
2 mentions - →Brain Fog ReductionCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Expert knowledge describes Yoga Nidra as improving mental clarity and reducing cognitive fatigue.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
Why it isn't used for recommendations
No supporting study on file
Open Brain Fog ReductionShow studies (1)
Expert opinionpositive50% confidenceYoga Nidra improves mental clarity and reduces cognitive fatigue.
Expert knowledge synthesis - →Autophagy SupportCertaintyLowSourceTheoreticallong-termnot used for recommendations1 other source
Expert descriptions suggest that prolonged Yoga Nidra may support cellular autophagy via reduced mTOR signaling and enhanced metabolic rest.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 40/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
Why it isn't used for recommendations
No supporting study on file
Open Autophagy SupportShow studies (1)
Expert opinionpositive40% confidenceProlonged Yoga Nidra may support cellular autophagy via reduced mTOR signaling and enhanced metabolic rest.
Expert knowledge synthesis
11 more mentioned only by users
What to expect
A single session has been associated with an analgesic effect. Trials reporting anxiety reduction measured it after programs lasting 1.3 weeks at the earliest and 26 weeks typically; blood-pressure findings were measured after 9 weeks at the earliest and 18 weeks typically. Physical-energy findings were measured after 26 weeks. Antidepressant findings came from trials lasting 1.3 to 26 weeks, while mood-improvement findings were measured over 13 to 26 weeks. These are trial durations, not a guaranteed timetable for change.
Conditions it's used for
Complaints and diagnoses people take it for8 listedMost likely to help, from the evidence we have
- →Anxiety Disorder (General)CertaintyMediumSourceClinical4 cited studies
A pooled analysis of randomized and non-randomized human studies found reductions in anxiety (active: −1.35, no comparator: −1.43). In a trial, 126 participants had lower HAM-A scores after 6 months of Yoga Nidra than the control group (P<0.003).
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from High to Medium after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Anxiety Disorder (General)
- Cancer
- Chronic Kidney Disease
- Depression
- Hypertension (High Blood Pressure)
- Insomnia
- +1 more
Protocol behind this outcome
6 protocolsEstimatedWhat the studies reporting this result did.
33 min · 5×/week
- Course
- 13 weeks
- Per week
- 158 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Anxiety Disorder (General)Show studies (4)
Meta-analysisCn=520160% confidence2026Effects of Yoga Nidra on Stress, Anxiety, and Depression: A Systematic Review and Meta-Analysis.
Between-group meta-analysis showed significant reduction in anxiety (active: −1.35, no comparator: −1.43)
Top journalHigh risk of biasStudies disagree (I² 71%)Open-labelRCTCn=12675% confidence2012Significant reduction in HAM-A scores after 6 months of Yoga Nidra compared to control (P<0.003).
Weak journalOpen-labelInactive controlCompleters onlyPilot studyCn=7445% confidence2021241 Remotely Delivered Yoga Nidra for Insomnia and Anxiety during COVID-19
Significant reduction in state anxiety after a single practice.
Top journalOpen-labelNo control group50% dropped outQuasi ExperimentalCn=5045% confidence2025Efficacy of Yoga-Nidra on Anxiety among Elderly People in Selected Old Age Homes.
Significant reduction in DASS-21 anxiety scores after 15 days of daily Yoga-Nidra in a single-group pre-post study of 50 elderly residents.
Low-quality journalOpen-labelNo control group - →Hypertension (High Blood Pressure)CertaintyMediumSourceClinical3 cited studies
A meta-analysis of 8 studies (5 RCTs, 3 non-RCTs) found reductions in SBP and DBP with Yoga Nidra compared with control. In a separate trial, 80 participants had reductions in SBP, DBP, PP, MAP, and RPP after 2 months of Om chanting and Yoga Nidra compared with usual care.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Hypertension (High Blood Pressure)
Protocol behind this outcome
3 protocolsEstimatedWhat the studies reporting this result did.
25 min · 5×/week
- Course
- 18 weeks
- Per week
- 150 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 2 repeated-course and 1 single-session protocols
Open Hypertension (High Blood Pressure)Show studies (3)
Meta-analysisCn=48260% confidence2024Yoga Nidra for hypertension: A systematic review and meta-analysis.
Meta-analysis of 8 studies (5 RCTs, 3 non-RCTs) showing significant reductions in SBP and DBP with Yoga Nidra compared to control.
High risk of biasStudies disagree (I² 93%)Open-labelRCTCn=8070% confidence2022RCT showing significant reductions in SBP, DBP, PP, MAP, and RPP after 2 months of Om chanting and Yoga nidra compared to usual care.
Open-labelInactive controlCompleters onlyPilot studyDn=3230% confidence2025Single-arm pilot study showing significant acute reduction in SBP and DBP after a single Yoga Nidra session in hypertensive adults.
Low-quality journalOpen-labelNo control group
Low probability(6)
- →Coronary Artery DiseaseCertaintyLowSourceClinical1 cited study
A quasi-experimental study in 32 people found improvement in the HF component of HRV at 3 months post-CABG with Yoga Nidra compared with control, suggesting enhanced parasympathetic activity and autonomic recovery.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Coronary Artery Disease
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 14×/week
- Course
- 13 weeks
- Per week
- 420 min
- Intensity
- Low
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
Open Coronary Artery DiseaseShow studies (1)
Quasi ExperimentalCn=3260% confidence2025Yoga Nidra improved HF component of HRV at 3 months post-CABG compared to control, suggesting enhanced parasympathetic activity and autonomic recovery.
Low-quality journalOpen-labelInactive controlCompleters only - →Dysmenorrhea (Menstrual Pain)CertaintyLowSourceClinicalLarge effect1 cited study
A pooled analysis of randomized and non-randomized human studies found a large reduction in pain with Yoga Nidra versus a passive comparator (g: −1.59, 95% CI −1.95 to −1.24, p < 0.001); within-group improvement was also reported (g: −1.83, 95% CI −2.20 to −1.46, p < 0.001).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
- People with a condition
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
45 min
- Format
- Group
- Supervision
- Instructor-led
Single sessions · 0 repeated-course and 1 single-session protocols
Open Dysmenorrhea (Menstrual Pain)Show studies (1)
Meta-analysisCn=117660% confidence2025Yoga Nidra and Pain: A between-, within-Group Meta-Analysis and Dose Response Meta-Regression.
Pooled analysis showed significant pain reduction with YGN vs passive comparator (g: −1.59, 95% CI −1.95 to −1.24, p < 0.001) and within-group improvement (g: −1.83, 95% CI −2.20 to −1.46, p < 0.001).
SMD -1.59 [-1.95, -1.24]Large effectWeak journalHigh risk of biasOpen-label - →Hyperglycemia (High Blood Sugar)CertaintyLowSourceClinical1 cited study
A trial in 27 healthy nursing students found lower postprandial blood glucose levels after 12 weeks of yogic exercises; this finding was in healthy participants, not people identified as having high blood sugar.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
60 min · 1×/week
- Course
- 12 weeks
- Per week
- 60 min
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Hyperglycemia (High Blood Sugar)Show studies (1)
RCTCn=2760% confidence2014Effects of yogic exercises on life stress and blood glucose levels in nursing students.
Significant reduction in postprandial blood glucose levels after 12 weeks of yogic exercises in healthy nursing students.
Low-quality journalOpen-labelNo control groupCompleters only - →InsomniaCertaintyLowSourceClinical1 cited study
A pilot study in 74 participants found a reduction in sleep onset latency.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Anxiety Disorder (General)
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
1×/week
- Course
- 16 weeks
- Intensity
- Low
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
Open InsomniaShow studies (1)
Pilot studyCn=7445% confidence2021241 Remotely Delivered Yoga Nidra for Insomnia and Anxiety during COVID-19
Significant reduction in sleep onset latency in a pilot study.
Top journalOpen-labelNo control group50% dropped out - →Postpartum DepressionCertaintyLowSourceClinical1 cited study
A quasi-experimental study of 100 postpartum women reported lower EPDS scores in the intervention group than in the control group, with a between-group difference of +6.98 units (P<0.0001).
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 14×/week
- Course
- 0.6 weeks
- Per week
- 420 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Postpartum DepressionShow studies (1)
Quasi ExperimentalCn=10060% confidence2025Effects of Yoga Nidra on mental wellness during the immediate postpartum period
Significant reduction in EPDS scores in the intervention group compared to control (between-group difference +6.98 units, P<0.0001) in a quasi-experimental study of 100 postpartum women.
Low-quality journalOpen-labelNo control groupAllocation not hiddenCompleters only - →MenopauseCertaintyLowSourceClinicalnot used for recommendations1 cited study
A case report described improvements in sleep latency, total sleep time, mood, and pain in one post-menopausal woman; a single case cannot establish how Yoga Nidra affects others.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Menopause
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
27 min · 7×/week
- Course
- 24 weeks
- Per week
- 189 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Why it isn't used for recommendations
Animal or in-vitro evidence only
Open MenopauseShow studies (1)
Case reportDn=120% confidence2022Single case study showing improvements in sleep latency, total sleep time, mood, and pain reduction in a post-menopausal woman.
Low-quality journalOpen-labelNo control groupCompleters only
Studied only as yoga in general, not tested in yoga nidra yet
These results come from studies of yoga as a whole. No study of yoga nidra has looked at them yet.
Depression (Medium · 23 trials) · Fatigue Reduction (Medium · 21 trials) · Physical Function (Medium · 13 trials) · Cholesterol Level Reduction (Medium · 13 trials) · Diabetes Type 2 (Medium · 13 trials) · Blood Glucose Level Support (Medium · 11 trials) · and 33 more
Side effects
Don't do it if
When to skip it or get medical advice first1 listedHighest probability
- →PsychosisCertaintyLowSourceReference knowledgeTheoretical
Deep dissociative states during Yoga Nidra may exacerbate symptoms in people with active psychosis or a history of dissociation.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 75/100
Open PsychosisRationale
Deep dissociative states during Yoga Nidra may exacerbate symptoms in individuals with active psychosis or a history of dissociation.
Who the trials left out
Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.9 listed- Diabetes (General)left out by 2 trials
PubMed links (2)
- Pregnancyleft out by 2 trials
PubMed links (2)
Left out by one trial each (7)
- Breastfeedingleft out by 1 trial
PubMed links (1)
- Chronic Kidney Diseaseleft out by 1 trial
PubMed links (1)
- COPD (Chronic Obstructive Pulmonary Disease)left out by 1 trial
PubMed links (1)
- Coronary Artery Diseaseleft out by 1 trial
PubMed links (1)
- Hearing Lossleft out by 1 trial
PubMed links (1)
- Hypertension (High Blood Pressure)left out by 1 trial
PubMed links (1)
- Otosclerosisleft out by 1 trial
PubMed links (1)
Also listed for yoga in general (written by our reviewers)
Precautions from the Yoga page. They are for yoga as a whole and may not all fit yoga nidra.
Acute Injury · Heart Arrhythmia · Herniated Disc · Osteoporosis · Recent Stroke · Retinal Detachment
When you stop
Rebound and withdrawal after discontinuing2 listedHighest probability
- →Muscle Recovery AccelerationCertaintyLowSourceClinicalloss of benefit1 cited study
In a case series of two healthy participants, recovery at the end of the intervention was rated mainly between poor and reasonable.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 30/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 2×/week
- Per week
- 60 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Open Muscle Recovery AccelerationShow studies (1)
Case seriesDnegativen=230% confidence2024On the other hand, at the end of the intervention, recovery mainly ranged between poor and reasonable scores.
Weak journal - →Sleep Quality ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study
In a case series of two healthy participants, actigraphy measures including sleep latency, sleep efficiency, WASO, and number of awakenings improved at T1 but worsened at T2.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 30/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 2×/week
- Per week
- 60 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Open Sleep Quality ImprovementShow studies (1)
Case seriesDnegativen=230% confidence2024As shown in Table 1, actigraphy measures, especially latency (i.e., the time required for the transition from wakefulness to the onset of sleep), sleep efficiency (SE), WASO, and number of awakenings improved at T1. On the contrary, the same parameters worsened at T2.
Weak journal
Interactions
Okay to combine with
Highest probability of useful synergy
- →SupplementsMagnesiumCertaintyMediumSourceReference knowledgePotentiating
Magnesium may enhance GABA activity and muscle relaxation, potentially adding to Yoga Nidra’s calming and sleep-promoting effects.
- →PracticesMeditationCertaintyMediumSourceReference knowledgeComplementary
Yoga Nidra may complement seated meditation by deepening interoceptive awareness and relaxation, supporting mindfulness outcomes.
- →SupplementsL-TheanineCertaintyMediumSourceReference knowledgePotentiating
L-Theanine may promote alpha brain waves and relaxation without sedation, potentially complementing Yoga Nidra for stress and sleep support.
- →PracticesNon-Sleep Deep Rest (NSDR)CertaintyMediumSourceReference knowledgeAdditive
Non-Sleep Deep Rest (NSDR) and Yoga Nidra are functionally similar practices; combining them may reinforce neuroplasticity and recovery.
Where the evidence comes from
- Reference knowledge
Open Non-Sleep Deep Rest (NSDR)Confidence
confidence 65/100
- →PracticesDiaphragmatic BreathingCertaintyMediumSourceTheoreticalPotentiating
Diaphragmatic breathing before or during Yoga Nidra may prime the parasympathetic nervous system and amplify the relaxation response.
Weakens or is weakened by
Highest probability
- →SupplementsCaffeineCertaintyMediumSourceReference knowledgeCompetitive
Caffeine antagonizes adenosine receptors and increases arousal, counteracting Yoga Nidra’s parasympathetic shift and sleep-promoting effects.
How it works
The mechanisms this practice works through25 listed · 0 established- Anterior cingulate and prefrontal cortexCognitive-emotional pain modulationproposed
Sankalpa (positive intention setting) may engage cognitive-emotional pain modulation networks in the anterior cingulate and prefrontal cortex, providing top-down inhibition of pain perception.
- Autonomic nervous systemVagal activityproposed
Increased vagal activity (greater sympathetic control) as a potential explanation for beneficial effects of yoga and yogic relaxation techniques.
- BrainstemDescending pain inhibitionproposed
YGN may enhance descending pain inhibition through activation of the brainstem, modulating nociceptive transmission via the rostral ventromedial medulla.
- Cortical activityBrain wave activityproposed
Changes in brain wave activity (increase in alpha, beta, and theta waves and reduction in delta waves), leading to improved memory and concentration.
- Cortisol and stress markersHPA axis modulationproposed
Changes in breathing patterns increase release of oxytocin, vasopressin, and prolactin while reducing cortisol via the HPA axis.
- Emotional processingEmotional regulationproposed
YN may help cultivate positive emotions and recall them even in stressful situations, fostering a more responsive rather than reactive approach to challenges.
- Emotional processing regionsBrain activityproposed
Pranayama modulates activity of brain regions involved in emotional processing such as amygdala, anterior cingulate, anterior insula, and prefrontal cortex.
- Hypothalamic-pituitary-ovarian axisNeuro-endocrine regulationproposed
Yoga Nidra may regulate the hypothalamus, decreasing sympathetic activity and increasing parasympathetic function, and may balance hormonal levels (TSH, FSH, LH, prolactin).
- Motor chunkingMotor memory consolidationproposed
Post-training meditation promoted motor memory stabilization, enhancing motor chunking where successive movement elements are concatenated into a response unit, specific to trained sequences.
- Nervous systemSensory withdrawal (pratyāhāra)proposed
YN induces withdrawal of sensory awareness through rotation of consciousness, visualization, and breath awareness, liberating excess energy bound to external stimuli and redirecting it toward healing and rejuvenation.
- Neurochemical analgesiaGABA and dopamine modulationproposed
Yoga practices, including YGN, increase brain GABA levels and promote endogenous dopamine release in reward-processing regions, providing neurochemical substrates for analgesia.
- Pain modulationParasympathetic nervous system activationproposed
YGN practice could facilitate parasympathetic dominance, associated with enhanced pain modulation, as higher parasympathetic activity correlates with lower pain perception.
- Pain processing and emotional regulationThalamic and limbic activationproposed
Neuroimaging studies reveal YGN induces distinctive thalamic activation and stimulates limbic regions central to pain processing and emotional regulation.
- Parasympathetic (vagal) toneAutonomic nervous system modulationproposed
Yoga Nidra practice was associated with increased high-frequency (HF) power of HRV, indicating enhanced parasympathetic activity and a shift toward parasympathetic dominance.
- Parasympathetic activityAutonomic nervous system modulationproposed
Yoga Nidra is proposed to increase parasympathetic activity, as indicated by increased HRV parameters (LF, HF, total power, SDNN, RMSSD), which may mediate the reduction in blood pressure.
- Parasympathetic dominanceAutonomic nervous systemproposed
Slow Pranayama techniques generate inhibitory signals and hyperpolarizing current, shifting autonomic balance toward parasympathetic dominance.
- Primary sensory cortex, executive control regionsBrain activityproposed
Yoga Nidra activates the primary sensory cortex and decreases activity in regions involved in executive control, emotion processing, and motor planning.
- Respiratory patternsParasympathetic nervous systemproposed
YN stabilized respiratory patterns in students with behavioral dysfunction, likely due to stimulation of the parasympathetic nervous system.
- Self-regulation and trustingInteroceptive awarenessproposed
Yoga Nidra may enhance interoceptive awareness, particularly self-regulation and trusting, which could contribute to stress regulation and improved recovery.
- Spinal nociceptive transmissionGate control theoryproposed
Focused attention and body awareness components could activate non-nociceptive afferent pathways that inhibit pain signal transmission at the spinal level.
- Sympathetic activityAutonomic nervous system modulationproposed
The study noted a decrease in LF and LF/HF ratio in the Yoga Nidra group, suggesting a restoration of autonomic balance, though these changes were not statistically significant at 3 months.
- Sympathetic and parasympathetic activityAutonomic nervous systemproposed
YN induces a relaxation response, reducing sympathetic overactivity and enhancing parasympathetic activity, thereby lowering peripheral vascular resistance and BP.
- Sympathetic and parasympathetic balanceHypothalamic responseproposed
Yoga nidra decreases sympathetic activity and increases parasympathetic activity via possible activation of the HPA axis.
- Vagal toneParasympathetic nervous system activationproposed
Om chanting slows breathing and induces laryngeal contraction, increasing vagal tone and parasympathetic arousal, reducing sympathetic overactivity.
- diurnal cortisol rhythmHPA axisproposed
Regular Yoga Nidra practice was associated with reduced total cortisol output and steeper diurnal cortisol slopes, suggesting improved HPA axis regulation.
Variations
5 documentedTypical protocol
24 protocolsEstimatedAcross every study of this practice, whatever the variation.
30 min · 5×/week
- Course
- 12 weeks
- Per week
- 145 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 19 repeated-course and 4 single-session protocols
100% of the corpus contributed
Classic 30-Minute Yoga Nidra
Beginner9/1025–35 min · Daily
Classic 30-Minute Yoga Nidra
Beginner9/1025–35 min · Daily25–35 min · Daily
Editorial- How often
- Daily
- Intensity
- Very low
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
This format combines a firm intention with a body-part rotation, natural breath observation, and attention to contrasting sensations. It is intended to maintain awareness throughout rather than become a nap.
No equipment needed.
not in pregnancy
How it's done7 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Lie down in Shavasana (Corpse Pose) on your back with arms slightly away from the body, palms facing up, and legs comfortably apart.
- Close your eyes and take a few deep, natural breaths, allowing your body to settle into the floor.
- Set a personal sankalpa (a short, positive statement in the present tense) and repeat it mentally three times with conviction.
- Systematically rotate your awareness through different body parts as guided, without moving, simply feeling each area.
- Bring awareness to the natural flow of your breath, observing it in the nostrils, chest, and abdomen without controlling it.
- Visualize or feel opposing sensations like heaviness and lightness, heat and cold, to balance the nervous system.
- Mentally revisit your sankalpa with the same conviction, then gradually externalize your awareness, gently moving your fingers and toes before slowly opening your eyes.
Cues
- · Remain completely still throughout the practice.
- · Stay awake and alert; Yoga Nidra is a state of conscious deep sleep, not a nap.
- · Do not analyze or judge the instructions—simply follow them with effortless awareness.
Common mistakes
- Falling asleep. If this happens, try practicing at a different time of day or in a slightly cooler room.
- Forcing the breath or body scan. The practice is about effortless awareness, not concentration.
- Skipping the sankalpa or treating it as a wish. It should be a firm, positive resolve.
Short Restorative Yoga Nidra
Beginner8/1011–20 min · Daily
Short Restorative Yoga Nidra
Beginner8/1011–20 min · Daily11–20 min · Daily
Editorial- How often
- Daily
- Intensity
- Very low
- Time of day
- First half of the day
- Where
- Indoors
- Research depth
- Minimal
This shorter version replaces extended visualizations with a rapid body scan and breath awareness, making it a more condensed format for a midday pause or an introduction to the practice. Its instructions emphasize remaining aware rather than falling asleep.
No equipment needed.
not in pregnancy
How it's done6 steps · 2 cues · 2 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Find a comfortable lying position, using a pillow under your head or knees if needed.
- Close your eyes and take three slow, deep breaths, exhaling fully to release tension.
- Perform a rapid body scan, moving your awareness quickly from the top of the head to the tips of the toes in a flowing sequence.
- Shift your attention to the breath, counting five natural breaths without altering their rhythm.
- Set a simple sankalpa, such as 'I am calm and alert,' repeating it three times.
- Rest in a state of silent awareness for a minute, then gently bring your attention back to the room and your body before moving.
Cues
- · Keep the body scan fluid and quick, spending only a second or two on each body part.
- · This is a practice of relaxation, not sleep; maintain a thread of awareness.
Common mistakes
- Rushing the process. Even in a short practice, allow each step to unfold naturally.
- Using it only when extremely stressed. Regular daily practice yields better cumulative results.
Studied protocols2 on file
- 11 min· 7×/week· 9 weeks· n=362· A repeated coursePMID 40373021
- 16 min· n=32· Single sessionsPMID 39974253
Yoga Nidra for Deep Sleep
Beginner8/1020–30 min · Daily
Yoga Nidra for Deep Sleep
Beginner8/1020–30 min · Daily20–30 min · Daily
Editorial- How often
- Daily
- Intensity
- Very low
- Time of day
- Before bed
- Where
- Indoors
- Research depth
- Minimal
Unlike formats that ask you to stay awake, this bedtime version treats falling asleep during the practice as acceptable. It uses slow body awareness, backward breath counting, and calming imagery as part of the transition to sleep.
No equipment needed.
not in pregnancy
How it's done7 steps · 2 cues · 2 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Practice in your bed, lying in Shavasana with the lights off and any distractions minimized.
- Begin with a long, slow exhalation, making a gentle sighing sound to signal the body it is time to rest.
- Bring awareness to the weight of your body sinking into the mattress, feeling the points of contact.
- Follow a guided rotation of consciousness, moving very slowly through each limb and the torso.
- Count your breaths backward from 27 to 1, starting over if you lose count or reach zero.
- Visualize a calming scene, such as a starry night sky or a still lake, allowing the image to fill your awareness.
- Release the practice and allow yourself to drift into natural sleep without trying to complete the session.
Cues
- · If you wake in the night, restart the breath counting from 27.
- · Do not force wakefulness; it is acceptable and expected to fall asleep during this practice.
Common mistakes
- Using a bright screen to play the audio. Use a sleep mask or a speaker-only device.
- Trying too hard to stay awake. The goal is to relax into sleep, not to complete the exercise perfectly.
iRest Integrative Restoration
Intermediate7/1030–45 min · 3 times a week
iRest Integrative Restoration
Intermediate7/1030–45 min · 3 times a week30–45 min · 3 times a week
Editorial- How often
- 3 times a week
- Intensity
- Low
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
A distinguishing feature is the use of an Inner Resource—a safe place or memory—to establish a sense of stability before attending to difficult sensations or emotions. The practice emphasizes welcoming experiences without trying to change them.
No equipment needed.
not in pregnancy
As studied
4 protocolsMeasuredThe protocol the studies of this variation actually used.
47–60 min
- Course
- 12 weeks
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 3 repeated-course and 1 single-session protocols
How it's done7 steps · 2 cues · 2 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Lie down comfortably and bring to mind your heartfelt desire or intention for the practice.
- Establish an Inner Resource—a safe, peaceful place or memory you can vividly recall with all senses.
- Scan the body, welcoming and feeling each sensation exactly as it is, without trying to change it.
- Bring awareness to the breath, observing its natural flow in the body without manipulation.
- Welcome any emotions, thoughts, or beliefs that arise, meeting them with curiosity and non-judgment.
- Witness the sense of 'I' or the observer that is aware of all these changing experiences.
- Integrate the practice by feeling a sense of wholeness and well-being, then slowly transition back to waking consciousness.
Cues
- · The key is 'welcoming'—allow everything to be as it is.
- · If a sensation or emotion is overwhelming, return your attention to your Inner Resource for stability.
Common mistakes
- Trying to suppress or change negative thoughts. The practice is about feeling and allowing them to pass.
- Skipping the Inner Resource step, which is crucial for establishing a sense of safety before exploring difficult sensations.
Studied protocols4 on file
- 60 min· 1×/week· 12 weeks· n=27· A repeated coursePMID 25540518
- 60 min· 1×/week· 12 weeks· n=12· A repeated coursePMID 29379573
- 47 min· 2×/week· 13 weeks· n=60· A repeated coursePMID 30233115
- 45 min· n=1176· Single sessionsPMID 41187098
Om Chanting Enhanced Yoga Nidra
Beginner7/1025–35 min · Daily
Om Chanting Enhanced Yoga Nidra
Beginner7/1025–35 min · Daily25–35 min · Daily
Editorial- How often
- Daily
- Intensity
- Low
- Time of day
- Morning
- Where
- Indoors
- Research depth
- Minimal
This variation adds 3-5 Om chants before the body scan, creating a sound-based transition into the relaxation practice. The chant is followed by silence and then a standard Yoga Nidra sequence.
No equipment needed.
not in pregnancy
How it's done7 steps · 2 cues · 2 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Sit comfortably with a straight spine or lie down in Shavasana.
- Take a deep inhalation, and on the exhalation, chant 'Om' slowly, feeling the vibration in your chest and head. Repeat 3-5 times.
- After the final chant, settle into silence and lie down flat on your back.
- Transition into a standard Yoga Nidra body scan, starting from the right thumb and moving through all body parts.
- Proceed with breath awareness, observing the cool air entering and warm air leaving the nostrils.
- Set your sankalpa, repeating it mentally with the resonance of the chant still in your awareness.
- Complete the practice by slowly externalizing, feeling the subtle energetic effects of the combined chanting and relaxation.
Cues
- · Chant 'Om' from the navel, not the throat, to maximize vibration.
- · Let the sound naturally fade into silence before beginning the next chant.
Common mistakes
- Chanting too loudly or forcefully. The chant should be smooth, resonant, and effortless.
- Rushing from the chanting into the body scan. Allow a moment of silence to feel the shift in energy.
Studied protocols1 on file
- 25 min· 5×/week· 9 weeks· n=80· A repeated coursePMID 36375220
How to start
Community experience
Based on 504 public posts from Reddit, YouTube, Bluesky, and Hacker News.
What people report it did
30 outcomes mentioned across 504 public reports. A report often mentions several, so these counts do not add up to the total.
Reported benefits22
- Sleep Quality Improvement125 mentions
- Anxiety Reduction92 mentions
- Mood Improvement74 mentions
- Present Moment Awareness53 mentions
- Sleep Onset Improvement49 mentions
- Emotional Regulation Improvement46 mentions
- Stress Resilience Improvement37 mentions
- Concentration Improvement20 mentionsnot studied
- Parasympathetic Activation18 mentions
- Antidepressant Effect17 mentions
- Fatigue Reduction17 mentionsnot studied
- Emotional Processing Support14 mentionsnot studied
- Cognitive Function Improvement13 mentions
- Physical Energy Increase11 mentions
- Muscle Relaxation10 mentionsnot studied
- Resting Heart Rate Improvement10 mentionsnot studied
- Chronic Pain Reduction10 mentionsnot studied
- Biorhythm Regulation10 mentionsnot studied
- Interoception Improvement9 mentionsnot studied
- Self-Awareness Increase7 mentionsnot studied
- Physical Function6 mentionsnot studied
- Trauma Symptom Reduction6 mentionsnot studied
Reported side effects8
- Anxiety Increase12 mentionsnot studied
- Emotional Bluntingnot studied
- Mental Fatiguenot studied
- Insomnianot studied
- Irritabilitynot studied
- Painnot studied
- Paresthesia (Tingling/Numbness)not studied
- Temperature Sensitivitynot studied
What people report doing
Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.
How often7 mentions
Intensity3 mentions
Where4 mentions
Session lengthas written
How long they've practisedas written
References
26 screened · 24 analysed · 25 listed below
Studies and sources cited on this page. Evidence quality varies — check the grade on each.
- Effects of Yoga Nidra on Stress, Anxiety, and Depression: A Systematic Review and Meta-Analysis.Ann N Y Acad Sci2026Meta-analysisCn=5201
- Efficacy of Yoga-Nidra on Anxiety among Elderly People in Selected Old Age Homes.J Pharm Bioallied Sci2025Quasi ExperimentalCn=50
- Impact of Yoga Nidra on Heart Rate Variability in Coronary Artery Disease Patients Undergoing Coronary Artery Bypass Grafting: A Comparative Study.Cureus2025Quasi ExperimentalCn=32
- Yoga Nidra and Pain: A between-, within-Group Meta-Analysis and Dose Response Meta-Regression.Complement Med Res2025Meta-analysisCn=1176
- Effects of Yoga Nidra on mental wellness during the immediate postpartum periodJ Family Med Prim Care2025Quasi ExperimentalCn=100
- The Effects of an Online Yoga Nidra Meditation on Subjective Well-Being and Diurnal Salivary Cortisol: A Randomised Controlled Trial.Stress Health2025RCTCn=362
- A Randomized Controlled Trial on Pranayama and Yoga Nidra for Anxiety and Depression in Patients With Cervical Cancer Undergoing Standard of Care.Cureus2024RCTCn=70
- Yoga Nidra for hypertension: A systematic review and meta-analysis.J Ayurveda Integr Med2024Meta-analysisCn=482
- Functional connectivity changes in meditators and novices during yoga nidra practice.Sci Rep2024Observational Cross SectionalCn=61
- Improved sleep, cognitive processing and enhanced learning and memory task accuracy with Yoga nidra practice in novices.PLoS One2023Observational CohortCn=41
Show all 25 references
- Effect of om chanting and yoga nidra on blood pressure and lipid profile in hypertension - A randomized controlled trial.2022RCTCn=80
- Efficacy of Yoga Nidra vs Supine Relaxation Technique on Depression, Anxiety, Insomnia in frontline COVID-19 Health Care Workers: A Randomized Controlled Trial2021RCTCn=79
- 241 Remotely Delivered Yoga Nidra for Insomnia and Anxiety during COVID-192021Pilot studyCn=74
- Effect of Yoga-nidra on Adolescents Well-being: A Mixed Method Study.2018Quasi ExperimentalCn=36
- The Effects of Yoga in Patients Suffering from Subjective Tinnitus.2018Quasi ExperimentalCn=12
- The Impact of Yoga Nidra and Seated Meditation on the Mental Health of College Professors.2018RCTCn=60
- Psycho-Biological Changes with Add on Yoga Nidra in Patients with Menstrual Disorders: a Randomized Clinical Trial.2016RCTCn=100
- Post-training Meditation Promotes Motor Memory Consolidation.2016RCTCn=12
- Effects of yogic exercises on life stress and blood glucose levels in nursing students.2014RCTCn=27
- Yoga Nidra as a complementary treatment of anxiety and depressive symptoms in patients with menstrual disorder.2012RCTCn=126
- Impact of Yoga Nidra on psychological general wellbeing in patients with menstrual irregularities: A randomized controlled trial.2011RCTCn=150
- The Effect of Yoga Nidra Intervention on Blood Pressure and Heart Rate Variability Among Hypertensive Adults: A Single-arm Intervention Trial.2025Pilot studyDn=32
- Dreaming while awake: The beneficial effects of yoga Nidra on mental and physical recovery in two elite karate athletes.2024Case seriesDn=2
- Yogic Sleep and Walking Protocol Induced Improvement in Sleep and Wellbeing in Post-menopausal Subject: A Longitudinal Case Study During COVID Lockdown.2022Case reportDn=1
- Expert knowledge synthesis