The Importance of Rest: Why Yoga Nidra is More Than Just Sleep
In today’s world, where we’re constantly on the go, rest often feels like a luxury, something to squeeze in when we’ve ticked everything off the to-do list. But the truth is, rest is essential, not just for our physical well-being but for our emotional and mental health too. And when it comes to rest, there’s something special about Yoga Nidra—it’s far more than just relaxation or sleep. It’s a practice that allows us to truly heal, restore, and cultivate deep self-compassion.
In this blog, I want to dive into the benefits of Yoga Nidra, explain why it’s more than just lying down for a nap, and share how it can reset your nervous system in ways you might not have imagined.
The Science Behind Yoga Nidra
Yoga Nidra, also known as “yogic sleep,” is a guided meditation practice that brings you into a state of deep rest. Unlike sleep, where we may drift in and out of dreams, Yoga Nidra keeps you in a state of conscious relaxation. You’re not asleep, but you’re not fully awake either. This unique state allows you to access a level of relaxation that’s deeply restorative for both the body and mind.
Research has shown that Yoga Nidra can shift brainwave patterns, moving us from the active, problem-solving beta state to the more relaxed alpha state and even into the deeply restful theta and delta states. These brainwave states are where healing and rejuvenation occur, helping to repair the body, calm the mind, and release stored tension.
But the benefits don’t stop there. Yoga Nidra also activates the parasympathetic nervous system—the part of our nervous system responsible for rest, digestion, and recovery. In this state, our bodies can finally switch off the constant fight-or-flight response that so many of us are stuck in, allowing for deep healing to take place.
How Yoga Nidra Resets the Nervous System
Many of us live in a state of constant stress, our nervous systems permanently on high alert. We rush through our days, fuelled by stress hormones like cortisol and adrenaline, rarely giving ourselves the time or space to unwind properly. Over time, this chronic stress takes its toll—our sleep suffers, our digestion slows down, and we feel exhausted, even when we’re not doing anything particularly strenuous.
Yoga Nidra offers a way out of this cycle. By guiding us into a deeply relaxed state, it helps to reset the nervous system, allowing the body and mind to shift into “rest and digest” mode. In this state, our heart rate slows, blood pressure drops, and our bodies can finally begin to repair and restore.
Regular practice of Yoga Nidra has been shown to:
- Reduce stress and anxiety by lowering cortisol levels.
- Improve sleep quality by helping to regulate the body’s internal clock.
- Enhance emotional resilience by giving us the space to process and release stored emotions.
- Boost the immune system by reducing the overall load of stress on the body.
What makes Yoga Nidra so powerful is that you don’t have to “do” anything—just lie down, listen, and allow yourself to be guided. It’s the ultimate practice of surrender, inviting you to rest deeply without guilt or pressure. And in that rest, real healing can happen.
A Guided Yoga Nidra Practice to Try at Home
If you’re new to Yoga Nidra, or if you’ve tried it before and want a simple practice to follow, here’s a gentle script to guide you through a session at home. Find a quiet space where you won’t be disturbed, grab a blanket, and let’s begin.
Find Your Resting Position
- Lie down on your back, legs comfortably apart, arms resting by your sides with palms facing up.
- Close your eyes and take a deep breath in through your nose. Exhale through your mouth, releasing any tension.
Set Your Intention
- In Yoga Nidra, we often start with an intention, or Sankalpa. This is a positive affirmation or heartfelt desire that you wish to manifest in your life. It could be something like “I am at peace with myself” or “I trust my body.” Repeat your intention silently to yourself, allowing it to sink in.
Begin to Scan Your Body
- Now, bring your awareness to the tips of your toes. Slowly scan your body, moving your attention up through your feet, legs, hips, and torso. As you bring awareness to each part, allow it to soften and relax.
- Continue scanning up through your chest, arms, hands, neck, and face. Let go of any tension you’re holding, especially in the jaw and forehead.
Focus on Your Breath
- Now, bring your awareness to your breath. Notice the natural rise and fall of your belly as you breathe. There’s no need to change your breath—just observe it.
- With each exhale, imagine yourself sinking deeper into the floor, letting go of any remaining tension.
Visualise a Place of Peace
- Picture yourself in a place that feels peaceful and safe to you. It could be a beach, a forest, or somewhere entirely of your own imagining. Spend a few moments here, soaking in the feelings of calm and comfort.
Return to Your Intention
- As we begin to close the practice, return to your Sankalpa—your intention. Repeat it to yourself once more, knowing that it has been heard by your body and mind.
Slowly Awaken
- When you’re ready, begin to bring your awareness back to the room. Wiggle your fingers and toes, take a deep breath, and gently roll onto one side before sitting up. Take a moment to notice how you feel before moving on with your day.
Final Thoughts
Yoga Nidra is a powerful reminder that rest is not something we need to earn—it’s something we deserve, simply because we are human. It’s an essential tool for healing, for resetting our nervous system, and for cultivating deep self-compassion.
So often, we view rest as laziness, or we feel guilty for taking time to pause. But in Yoga Nidra, we learn that rest is an act of self-care, one that nourishes us on every level. Whether you’re dealing with stress, anxiety, exhaustion, or just the constant hum of modern life, Yoga Nidra offers a space to unwind, heal, and come home to yourself.