Yoga Nidra - what is it and how does it support the nervous system?

Kapryas
Dec 26, 2025
4 min read

Research, benefits and practice

Yoga Nidra is often confused with relaxation or "lying down and doing nothing." However, from the perspective of the nervous system, it is a specific, well-described regenerative practice that can truly support people overwhelmed by stress, excess stimuli, and chronic fatigue.

In this article I explain:

what exactly Yoga Nidra is (and what it isn't),
how it affects the nervous system,
what does the scientific literature say about it,
for whom it is particularly helpful,
how and how often to practice it,
and where to find free Yoga Nidra practice .

What is Yoga Nidra?

Yoga Nidra is a guided practice of deep rest, performed in a lying position, in which the body enters a state between sleep and wakefulness and the mind remains conscious.

In the traditional sense it is called "yogic sleep", but from the perspective of modern neurophysiology it is a state of:

decreased muscle tone,
reduced activity of the stress axis (HPA),
increased activity of the parasympathetic nervous system,
transition of brain waves into the theta and delta range – characteristic of deep regeneration.

This isn't meditation in the classic sense. It's also not just relaxation.

What is Yoga Nidra not ?

It is worth making this distinction clearly.

Yoga Nidra:

❌ it is not about "forcing yourself to calm down",
❌ does not require concentration or breathing control,
❌ it is not an analysis of emotions or cognitive work,
❌ is not sleep (although sleep can be a side effect).

Instead:

creates safe conditions for the nervous system,
allows the body to enter regeneration mode on its own,
works from the bottom up, not through mind control.

Yoga Nidra and the Nervous System – What Does Science Say?

1. Regulation of the stress axis (HPA)

Research shows that practices based on deep rest and mindfulness:

lower cortisol levels,
reduce stress reactivity,
support the balance of the autonomic nervous system.

In the context of Yoga Nidra, this means a real escape from the “constant wakefulness” mode characteristic of chronic stress and overstimulation.

2. Brainwaves and Regeneration

During the practice of Yoga Nidra, EEG studies observe:

increase in theta and delta wave activity,
a decrease in the dominance of beta waves (related to tension and analysis).

These are the same wave ranges that appear during:

deep sleep,
intensive regeneration,
repair processes of the nervous system.

This is why even 20 minutes of Yoga Nidra is sometimes described as more restorative than a longer, shallow rest.

3. Yoga Nidra and Sleep

Regular practice of Yoga Nidra is sometimes combined with:

improving the quality of night sleep,
shortening the time it takes to fall asleep,
reduced nighttime waking.

Important: Yoga Nidra does not replace sleep , but helps regulate the nervous system so that sleep becomes deeper and more effective.

Who is Yoga Nidra particularly helpful for?

Yoga Nidra can be particularly supportive for people who:

chronically stressed,
sensory stimulated,
with difficulty resting,
with sleep problems,
working intensely mentally,
practicing yoga but feeling tired instead of regenerated.

It is also a safe practice for people who:

they do not want or cannot practice dynamically,
they need regulation, not another "tool to manage themselves".

Yoga Nidra, Relaxation and Meditation – Differences

Yoga Nidra	Relaxation	Meditation (yoga approach)
The state between sleep and wakefulness	State of relaxation	State of constant presence
Deep calming of the nervous system	Temporary voltage drop	Changing your relationship with your mind
Bottom-up action (body → nervous system)	Mainly muscles and breathing	From Intention to Effortlessness
Lack of effort and control	Minimal effort	Initially intention (dhāraṇā), ultimately lack of effort (dhyāna)
A guided, structured practice	Any form	The process of maturing attention
Regulation without analysis	Momentary relaxation	Learning not to follow thoughts
Deep regeneration	Rest	Resting Stably in Consciousness

How often to practice Yoga Nidra?

You don't have to practice for long or every day to feel the effect.

Recommendations:

30–40 minutes , 2–3 times a week – regulatory effect,
short practices regularly work better than occasional long sessions,
Yoga Nidra works best as a complement , not another chore.

Free Yoga Nidra Practice – “Yoga Nidra for Balance”

If you would like to experience Yoga Nidra in practice, I have prepared a free, guided session :

🎧 Yoga Nidra for Balance 👉 watch the practice on YouTube in polish

It is a calm, regulating practice designed for people who:

overstimulated,
tired,
needing to calm down without "fixing yourself".

Summary

Yoga Nidra isn't a quick fix or a magic technique. It's the conscious creation of conditions in which the nervous system can do what it does best: return to balance . Sometimes the best practice isn't just another effort. Sometimes it's true rest .

🧠 Research and scientific sources

📌 1) Research on the effectiveness of yoga (including Nidra elements) in reducing stress and psychosomatic symptoms; Lazar SW, et al. Meditation experience is associated with increased cortical thickness – shows neuroplasticity and the calming effects of conscious rest practices. https://pubmed.ncbi.nlm.nih.gov/16272874/

📌 2) Yoga Nidra for relaxation and mental health; Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life – a literature review demonstrating reduced stress, improved sleep quality, and decreased anxiety symptoms in yoga practices, including relaxation forms. https://pmc.ncbi.nlm.nih.gov/articles/PMC3193654/

📌 3) Yoga Nidra and parasympathetic regulation

Khushbu R. , et al. Effect of yoga nidra on general psychological well-being – RCT showing improvement in well-being and stress indices in the group practicing Yoga Nidra. https://pubmed.ncbi.nlm.nih.gov/21654971/

📌 4) Research on sleep and relaxation practices of yoga; Armed Forces Medical College in Pune Yoga practices and sleep quality: a comprehensive review – a scientific review linking yoga practices (including breathing and relaxation techniques) to improved sleep quality. https://www.nature.com/articles/d44151-024-00012-y

📌 5) HPA Axis Regulation and Vagus Nerve Activation through Mind-Body Practices; Pascoe MC, et al. Yoga, mindfulness-based stress reduction and stress-related physiological measures: a systematic review – shows decreases in cortisol, improved HRV, and neuroregulation with yoga and mindfulness practices. https://pubmed.ncbi.nlm.nih.gov/28963884/

📌 6) EEG and brain wave changes in relaxation and meditation states; Cahn BR, et al. Meditation states and traits: EEG, ERP, and neuroimaging studies show the presence of theta/delta waves in deep relaxation and meditation, with potential correlates in Yoga Nidra as well. https://pubmed.ncbi.nlm.nih.gov/16536641/