New Delhi: You must have definitely come across the term Yoga Nidra. This means yogic sleep or non-sleep deep rest and it induces induce a state of deep relaxation while maintaining awareness.
Yoga Nidra is found to be effective in treating anxiety. Yoga Nidra practice causes many changes in brain activity including in areas involved in regulating emotions, mind wandering, and sleep.
In a first ever study, researchers from IIT Delhi, AIIMS Delhi, have conducted the first functional MRI (fMRI) study exploring the neural mechanisms underlying Yoga Nidra. The study, titled “Functional connectivity changes in meditators and novices during Yoga Nidra practice” is published in the journal Scientific Reports.
The study found the more hours participants spent practicing meditation and yoga, the more noticeable the changes in their brain activity during Yoga Nidra. 30 meditators (householders with an average of 3000 hours of experience in meditation and/or yogic practices) and 31 matched novice controls were observed for the study.
IIT Delhi’s Prof. Rahul Garg, said, “According to Yogic texts, Yoga Nidra helps bring the “samskaras” buried in deep subconscious minds to the surface and eventually helps release them, thereby promoting health. The activation of brain areas involved in processing emotions is a very interesting finding in this context”.
The study provides new insights into how Yoga Nidra affects brain function, in individuals experienced in meditation and yogic practices and in novices. The researchers found that meditators and novices respond differently to yoga nidra; meditators have reduced mental chatter during the practice. “Reduction in mental chatter is correlated with hours of yoga/ meditation practice,” the researchers have said.
They found that DMN or Default Mode Network behaves differently in meditators and novices; DMN is a group of interconnected brain regions that are active when we are not focused on the outside world. “It’s like the brain’s “background mode” that operates when we are daydreaming, thinking about ourselves, or just letting our minds wander. DMN connectivity refers to how well these brain regions communicate and work together,” the researchers have explained.
How to practice Yoga Nidra?
Practitioners lie down in a comfortable position, following verbal instructions that lead them through various stages of relaxation, breath awareness, and visualization. This systematic approach relaxes the body and mind, promoting profound healing and stress reduction. It is known to alleviate insomnia, anxiety, and tension-related disorders.
The practice allows one to access a state of deep relaxation akin to sleep, yet with a heightened awareness that facilitates mental clarity and emotional balance. Regular practice can rejuvenate the mind and enhance overall well-being.
