Yoga Nidra Proven to Reduce Stress: Brain Scans Reveal the Power of ‘Yogic Sleep’
New brain scan research shows that Yoga Nidra, a meditation technique known as ‘yogic sleep,’ can help manage stress and promote mental clarity. This practice induces a sleep-like state while keeping the mind highly aware, allowing practitioners to achieve deep relaxation and heightened focus. The study, conducted by a team including researchers from IIT-Delhi, used functional magnetic resonance imaging (fMRI) to explore the neural activity associated with Yoga Nidra.
The research analyzed the brain activity of 30 experienced meditators and 31 novices, focusing on the brain’s “default mode network” (DMN). The DMN is typically active when the mind is at rest, involved in processes such as daydreaming, introspection, and thinking about the past or future. During Yoga Nidra, researchers found a significant reduction in DMN connectivity among experienced meditators, suggesting that they were more fully present and less distracted by wandering thoughts.
“During meditation, a decrease in DMN activity indicates reduced mind-wandering and a greater focus on the present,” explained Dr. Sonika Thakral, an associate professor from the University of Delhi. The study, published in *Scientific Reports*, highlighted how this shift in brain activity was especially pronounced in those who had been practicing Yoga Nidra for a longer time, compared to beginners.
Yoga Nidra is often performed in the Shavasana pose, where participants lie still on their backs while listening to guided instructions. These instructions help direct awareness to different parts of the body, facilitating a deep sense of calm. According to traditional yogic teachings, this practice can also bring subconscious thought patterns, known as ‘samskaras,’ to the surface for healing and release. “Samskaras are mental impressions or patterns that shape our emotions and behaviors,” noted Dr. Thakral.
The study’s findings support this ancient wisdom, revealing how meditation reduces DMN activity and weakens the grip of these mental patterns. This change in brain function may explain why Yoga Nidra has been found effective in alleviating stress and anxiety in previous research. The researchers also detected activation in the thalamus—responsible for controlling consciousness and sleep—and regions involved in emotional processing, further explaining its benefits for emotional well-being.
“This is the first study to use fMRI to examine Yoga Nidra, providing a scientific foundation for its stress-relief properties,” said lead author Rahul Garg, professor at IIT-Delhi. The results suggest that Yoga Nidra could be an effective tool for stress management and mental health treatment, offering a path to greater control over thoughts, emotions, and habits.
Source: hindustantimes.com
