01/07/2026
𝗦𝗧𝗨𝗗𝗬: 𝗬𝗼𝗴𝗮 𝗡𝗶𝗱𝗿𝗮 & 𝗧𝗵𝗲 𝗕𝗿𝗮𝗶𝗻
Scientists have been studying Yoga Nidra to understand how this deeply restorative practice affects the brain, why it improves sleep and emotional regulation, and what actually happens neurologically during the practice. Recent research using EEG and fMRI shows that Yoga Nidra creates a unique state of deep relaxation while the brain stays awake, improving sleep quality, memory, and emotional processing.
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🧠 Researchers wanted to answer three big questions:
1. What happens in the brain during Yoga Nidra?
Prior claims suggested it induces deep rest, improves sleep, and reduces stress, but the neural mechanisms were unclear.
2. Is Yoga Nidra similar to sleep, or something different?
Scientists wanted to see whether it mimics slow‑wave sleep or creates its own distinct state.
3. Can Yoga Nidra improve cognitive function and emotional well‑being?
Early evidence hinted at benefits for memory, anxiety, and stress, so researchers aimed to validate this with brain imaging.
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🎯 Across the studies, the goals were to:
• Map brainwave changes during Yoga Nidra (EEG studies).
• Identify neural networks activated during the practice (fMRI studies).
• Measure sleep quality, memory, and cognitive performance after a Yoga Nidra program.
• Determine whether experienced practitioners show different brain patterns than beginners.
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🔬 How the Research Was Performed
1. EEG Systematic Review (12 studies, 326 participants)
• Included RCTs, pre‑post, and crossover designs
• Measured brainwave activity (theta, alpha, delta, beta, gamma)
• Compared experienced vs. novice practitioners
2. fMRI Brain‑Imaging Study
• Conducted at IIT Delhi, AIIMS Delhi, and Mahajan Imaging
• Scanned experienced meditators during guided Yoga Nidra
• Examined the Default Mode Network (DMN), emotional centers, and thalamus
3. Sleep & Memory Study (2‑week intervention)
• 41 healthy young men
• Daily daytime Yoga Nidra sessions
• Measured deep sleep, reaction time, learning, and memory
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📈 Key Results & Takeaways
1. Yoga Nidra Creates a Unique “Rest‑While‑Awake” Brain State
Experienced practitioners showed increased theta power. A marker of deep relaxation and internal awareness.
Unlike sleep, practitioners remained awake, even in deep relaxation.
2. It Improves Sleep Quality, Especially Deep Sleep
A two‑week program increased slow‑wave (deep) sleep, which boosts memory, learning and attention. Likely due to reduced sympathetic (“fight or flight”) activity and increased parasympathetic activation.
3. It Enhances Cognitive Performance
Participants showed faster reaction times and improved processing speed with no loss of accuracy. Suggests improved communication between the cortex and hippocampus (memory center).
4. Emotional Processing & Subconscious Integration
fMRI scans showed activation in emotion‑processing regions and the thalamus, which regulates sleep and consciousness. Researchers believe this may explain Yoga Nidra’s ability to surface and release subconscious patterns (“samskaras”).
5. The Default Mode Network (DMN) Behaves Differently
Experienced practitioners showed reduced DMN connectivity, associated with less rumination and greater mental calm.
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🌟 Yoga Nidra isn’t just relaxation. It’s a measurable, neurologically distinct state that supports deep rest, emotional regulation, improved sleep, and enhanced cognitive function. The research suggests it may be especially helpful for people experiencing stress, sleep deprivation, or early cognitive decline.
SOURCE: https://pmc.ncbi.nlm.nih.gov/articles/PMC12571781/
