Uncovering Yoga Nidra and its health benefits
Dr Andrew Huberman is a world renowned neuroscientist and tenured professor in the department of neurobiology at Standford School of Medicine. He is well known for his podcast, the Huberman Lab podcast and his various appearances on other well known podcasts.
“Use the body to control the mind.” — Dr. Andrew Huberman
Yoga in general is known to have numerous health benefits, from the more clearly detailed ones such as its ability to increase flexibility and promote relaxation. However, there are many more subtle ones such as its ability to improve strength, cognitive function, manage stress, help with arthritis and back pain.
But what is Yoga anyway and specifically what is Yoga Nidra?
Yoga is one of the most ancient traditions known to man, developing over 5,000 years ago in northern India, in a broad sense it can be described as a discipline aimed at achieving harmony between the mind, body and spirit. Most notably it is known as a exercise which often refers to physical postures (asanas), however may also include Breathing techniques (pranayama), meditation (dhyana), and ethical precepts. It's most commonly used to promote physical health, mental clarity, emotional stability, and spiritual growth, leading towards self-realisation and enlightenment (moksha).
In the Bhagava Gita, a holy Hindu text it advocates for four types of yoga:
- Karma Yoga (Path of Action): Practicing selfless engagement in the world. It emphasizes action performed with dedication and without personal desire for the outcome.
- Bhakti Yoga (Path of Devotion): Building a deep, emotional connection with the divine. This path utilizes love and devotion, expressed through practices like singing, prayer, and worship, to foster a personal bond with the divine.
- Jnana Yoga (Path of Knowledge): Seeking spiritual knowledge and understanding. Through study and meditation, it explores the reality of the self and the universe, aiming to discern the eternal from the temporary.
- Dhyana Yoga (Path of Meditation): Developing mental focus and stillness. This practice enhances concentration and peace through disciplined meditation, quieting the mind’s chatter.
But what about Yoga Nidra?
While traditional yoga (encompassing a variety of practices) aims at the unification of body, mind, and spirit through active engagement in various techniques, Yoga Nidra has a more specific focus and is often seen to modern people as more meditative exercise.
Yoga Nidra, often termed "yogic sleep," is a guided meditation technique typically practiced in a lying-down position. It leads the practitioner to a state of consciousness between wakefulness and sleep. Here’s how it contrasts with broader yoga practices:
- Focus on Relaxation: Yoga Nidra's primary aim is deep relaxation and stress relief. While traditional yoga also achieves relaxation and stress reduction, it encompasses a broader range of physical and spiritual goals.
- State of Consciousness: Yoga Nidra uniquely guides practitioners to a deeply relaxed state where they remain aware and conscious. This state can facilitate profound healing and insight, unlike some active yoga practices that focus on physical exertion and alignment.
- No Physical Activity: Unlike traditional yoga, which includes physical postures requiring movement and sometimes physical exertion, Yoga Nidra is performed in stillness, without any physical movement.
- Accessibility: Yoga Nidra can be more accessible to people of all ages and physical abilities since it does not require the physical flexibility or strength needed for some yoga postures. It's particularly appealing for those looking for mental and emotional benefits without the physical aspects of yoga.
The benefits of Yoga Nidra are as broad as they are profound. From the tangible—improved sleep, reduced stress, and alleviated pain—to the subtle—enhanced cognitive function, emotional equilibrium, and a deepened sense of self-awareness. It is a practice that can touch every aspect of our being, offering a holistic approach to wellness that is rare in our fragmented world.
Benefits of Non-sleep deep rest (Yoga Nidra)
- Helps with memory retention
- Enhances rates of neuroplasticity, which can promote learning
- Relieves stress
- Reduce inflammation
- Improves cognitive function
- help regulate menstrual irregularities
- Improves sleep quality
- Enhances focus and mental clarity
- Help control hypertension
- Improve performance and reaction time of professional athletes
- Potentially helps with pain management
- Lower blood glucose
Increases depth of learning!
- A 20 minute protocol after a bout of intense focus or intense attempt to learn any skill accelerates plasticity by about 50%.
Yet, despite its ancient roots and remarkable benefits, Yoga Nidra remains relatively unexplored in the mainstream conversation on wellness. It's as if this profound practice is a well-kept secret, known only to those who have ventured deep into the exploration of yoga's vast potential. Huberman will do Yoga Nidra to help promote sleep.
How does one do Yoga Nidra (NSDR)?
There are many resources for Non-sleep deep rest exercises, this category something which was developed by Dr. Huberman to help understand it more broadly and provide a less religious seeming exercise that wont frighten people are adverse to anything with any non traditional science seeming connotations.
Huberman recommends the following guided Yoga Nidra teachers:
https://www.youtube.com/watch?v=y4UmTdURBD4
https://www.youtube.com/watch?v=zQAijefIYPQ
https://www.youtube.com/watch?v=XN1ngkASEbY
https://www.youtube.com/watch?v=pL02HRFk2vo
https://www.youtube.com/watch?v=M0u9GST_j3s&t=48s
https://www.reveri.com/
