The Consciousness State of Traditional Nidrâ Yoga/Modern Yoga Nidra: Phenomenological Characterization and Preliminary Insights from an EEG Study

Nidrâ yoga is an ancient yogic practice capable of inducing altered states of consciousness characterized by deep relaxation, strong concentration, acute self-awareness, and joy. In modern contemplative neuroscience language, it is known by the name yoga nidra, and few studies have investigated its phenomenological and psychophysiological effects. Six healthy volunteers (four females aged 31–74) performed 12 yoga nidra sessions guided by an expert during a 6-day retreat. Each session consisted of 10 minutes in a resting state (baseline) followed by 2 hours of yoga nidra. Psychometric data regarding dissociative experiences (Clinician Administered Dissociative States Scale) and the state of consciousness (Phenomenology of Consciousness Inventory) were collected after baseline and yoga nidra, while high-density EEG was recorded during the entire session. During nidra sessions, no sleep hallmarks (i.e., K-complexes and sleep spindles) were detected by the EEG in any subject. Psychometric data we re analyzed using a Wilcoxon signed-rank test corrected with the false discovery rate approach for multiple comparisons. Compared to baseline, yoga nidra practice was related to: (1) increased dissociative effects (p = 0.022); (2) perception of being in an altered state of consciousness (p = 0.026); (3) alterations in perceived body image (p = 0.022); (4) increased “meaningfulness” attributed to the experience (p = 0.026); (5) reduced rational thinking (p = 0.029); and (6) reduced volitional thought control (p = 0.026). First-person experience is discussed in relation to descriptive EEG power spectral density analysis, which was performed in one subject because of severe EEG artifacts in the other recordings; that subject showed, compared to baseline: (1) early increase of alpha and beta power, followed by a progressive widespread reduction; (2) widespread early increase of theta power, followed by a progressive reduction; and (3) widespread increase of gamma power in the latest stages. The present preliminary results enrich the knowledge of yoga nidra, elucidating its phenomenology and suggesting some psychophysiological correlates that future studies may address.

Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial

Background Yoga nidra is practised by sages for sleep. The practice is simple to use and has been clearly laid out, but its role in the treatment of chronic insomnia has not been well studied. Methods In this randomized parallel-design study conducted during 2012–16, we enrolled 41 patients with chronic insomnia to receive conventional intervention of cognitive behavioural therapy for insomnia (n=20) or yoga nidra (n=21). Outcome measures were both subjective using a sleep diary and objective using polysomnography (PSG). Salivary cortisol levels were also measured. PSG was done before the intervention in all patients and repeated only in those who volunteered for the same. Results Both interventions showed an improvement in subjective total sleep time (TST), sleep efficiency, wake after sleep onset, reduction in total wake duration and enhancement in subjective sleep quality. Objectively, both the interventions improved TST and total wake duration and increased N1% of TST. Yoga nidra showed marked improvement in N2% and N3% in TST. Salivary cortisol reduced statistically significantly after yoga nidra (p=0.041). Conclusion Improvement of N3 sleep, total wake duration and subjective sleep quality occurred following yoga nidra practice. Yoga nidra practice can be used for treatment of chronic insomnia after supervised practice sessions.

Mitigation of stress through yoga nidra (meditation) intervention

Purpose The purpose of this study is to examine the effectiveness of Yoga Nidra in mitigating stress. This study has also investigated the impact of demographic profiles such as age, marital status and gender on stress. Design/methodology/approach The sample selected for this study consists of 200 respondents. The two groups were divided into the study: control and experimental groups. The data has been collected from the respondents pre and post-test administration of Yoga Nidra intervention within an interval of one month. The subjects have been instructed to practice Yoga Nidra. There is one follow-up at an interval of one month to assess the level of stress. Findings It has been observed that the stress level of participants reduced after administrating the intervention of Yoga Nidra. The findings suggested that Yoga Nidra is an effective mechanism in mitigating stress. Research limitations/implications The limitation of this study is that it might be possible that the respondents would have also practiced any other yogic techniques. Therefore, it is difficult to examine the impact of one yogic technique independently on stress. Practical implications The implication of this study exists in promoting the health of the people by improving the well-being at a minimal cost. It also results in saving the medical expenditure of the people. Social implications The practice of Yoga Nidra helps to improve the well-being of people. Ultimately, it has an impact on boosting the economy of the nation as a whole by reducing the medical expenses incurred in treating people suffered from various diseases. Originality/value This study is novel, which helps to make the society free from distress. It provides an effective stress management mechanism that provides relaxation at physical, mental and emotional levels. It ultimately results in saving medical expenditure and cost incurred in the treatment of various kinds of diseases.

Efficacy of Yoga Nidra vs Supine Relaxation Technique on Depression, Anxiety, Insomnia in frontline COVID-19 Health Care Workers: A Randomized Controlled Trial

Background Mental health disturbances have been well documented due to COVID-19 pandemic. There was surge in literature about use of various Mind Body Therapies during pandemic to curb these disturbances. But none have been studied to prospectively during COVID-19 pandemic. Hence, present study was planned to evaluate the efficacy of Yoganidra in frontline Health care workers (HCW) during pandemic using online and digital tools. Methods This open label randomized trial consisting of 2 arms (Yoganidra and Supine Relaxation technique [SRT]) was conducted at Level- III COVID care centre involving dedicated frontline HCWs. Online YouTube digital platform was used deliver the respective intervention to study participants. Daily reminders were sent using digital social media. Each intervention lasted for 30min a day. Participants completing > 9 days of practice were included for analysis. Primary outcome was changes in scores of Physical Health Quality (PHQ)-9, Generalized Anxiety Score (GAD)-7, Insomnia Severity Index (ISI) scale. Secondary outcomes were rate of recruitment, days of intervention practice, satisfaction of digital contents. Statistical analysis was carried out using SPSS v.23. Results Of 139 HCWs contacted, 79 HCWs (40 in SRT and 39 in Yoganidra) consented and were recruited into study. After withdrawal and incomplete practice days, 32 in SRT group and 30 in Yoganidra group were included for final analysis. Demographics and pre-intervention scores of PHQ-9, GAD-7, ISI were comparable at baseline. After completion of study, there were significant reduction in scores of PHQ-9, GAD-7 and ISI in Yoganidra 0.002 vs 0.064, < 0.001 vs 0.123, < 0.001 vs 0.828 respectively and effect size was 0.041, 0.013 and 0.024 respectively compared to SRT group. Recruitment rate was 56.8%, 78% of participants completed > 9 days of practice and 100% satisfaction among participants. Conclusion Yoganidra significantly reduces depression, anxiety and insomnia scores among frontline COVID HCWs compared to SRT using virtual session platform. It is also feasible to conduct the virtual sessions of Yoga Nidra using digital platform. Trial Registration: Clinical Trials Registry of India REF/CTRI/2020/07/026609, (ctri.nic.in/clinicaltrials/login.php, number REF/CTRI/2020/07/026609)

241 Remotely Delivered Yoga Nidra for Insomnia and Anxiety during COVID-19

Introduction Insomnia and related anxiety affect 30 - 50% of the US adult population. These conditions often coexist, and contribute to increased mortality from depression, heart disease, and stroke. The current COVID-19 pandemic has heightened anxiety and sleeplessness, and 53% of US adults report the pandemic has affected their mental health. There is a need for research into therapies for anxiety and insomnia that can be delivered remotely for increased accessibility to reach more individuals in need. Methods To contribute to this need, we examined the effects of remotely delivered Yoga Nidra (translated to mean “yogic sleep”), a guided meditation practice, on anxiety and sleep. The practice was delivered in real-time before bed, or asynchronously via an online REDCap-based platform, once per week for 16-weeks from April to July (during the early months of the COVID-19 pandemic). Results Seventy-four individuals joined the study, of whom 71% reported subthreshold insomnia (Insomnia Severity Index score of 14 ± 4), and 74% reported anxiety (Generalized Anxiety Disorder Index score of 10 ± 5). Seventy-one (96%) participants accessed the asynchronous recordings. Remote delivery of this practice proved very feasible, with no adverse events reported, and although we provided no monetary compensation, 50% of our sample still completed a post-intervention survey. Further, 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 SOL between 30-120 min at baseline. Overall state anxiety was decreased by 41% for n=32 respondents who completed pre-post State Trait Anxiety Index (STAI) surveys surrounding a single practice (average score of 47 ± 11 before practice vs. 27 ± 8 after practice, p&lt;.0001). Conclusion Remotely delivered Yoga Nidra is feasible to deliver, and demonstrates potential benefits for anxiety and insomnia, warranting additional research. Support (if any) This work was supported by the R90 BRIDG grant at the Helfgott Research Institute at the National University of Natural Medicine.

Impact of Yoga Nidra as Natural Tranquilizer in Emotional Pain

As a science of wellbeing, Yoga needs not more introduction. In this modern time Yoga practices utilize as preventive as well as curative aspects. In this article, affect of an ancient yogic Practice called Yoga Nidra can discharge emotional blockages and tie of pain. Emotional suffering is suffering or harmed that originates from non physical sources. In modern time individual may endure from this sort of suffering habitually due to parts of reasons. When an individual cannot express his/her sentiments and suppress that, it may create emotional blockages in mind. Yoga Nidra practice work as tool to help this sort of suffering and work as tranquilizer. Key words: Emotional pain, Yoga Practice, Yoga Nidra.