The Effects of an Online Yoga Nidra Meditation on Subjective Well-Being and Diurnal Salivary Cortisol: A Randomised Controlled Trial.
Stress and health : journal of the International Society for the Investigation of Stress – June 01, 2025
Source: PubMed
Summary
Engaging in just 11 minutes of Yoga Nidra meditation can significantly enhance psychological well-being, reducing depression and stress levels. In a randomized controlled trial with 362 participants, those practicing Yoga Nidra showed notable improvements in mental health compared to waitlist controls, with effect sizes ranging from 0.08 to 0.16. Additionally, regular practice led to lower cortisol levels and a healthier diurnal pattern. The longer 30-minute sessions further enhanced mindfulness and awareness, suggesting that even brief interventions can promote substantial health benefits.
Abstract
Yoga Nidra meditation has been increasingly examined in recent years for its potential to enhance psychological well-being. However, few studies have examined its biological effects-such as diurnal cortisol patterns particularly in larger samples using pre-post designs. The primary objective of this randomised controlled trial was to examine both the psychological (stress, anxiety, depression, rumination, sleep, satisfaction with life) and the biological effects (diurnal salivary cortisol) of Yoga Nidra. Participants were randomly assigned to 1 of 2 intervention groups (EG1: 11 min Yoga Nidra, n = 101; EG2: 30 min Yoga Nidra, n = 80), an active control group (AC: 10 min music, n = 74), or a waitlist control group (WC, n = 107). The intervention was delivered online via pre-recorded audio files and practiced ideally daily over 2 months. Significant improvements were observed for the 11-min Yoga Nidra group compared to the WC (effect sizes d = 0.08-0.16). Regular practice was associated with reductions in total cortisol and steeper diurnal slopes. Additionally, the short form significantly reduced depression compared to the AC (d = 0.13). The long form of Yoga Nidra showed an increase in acting with awareness (d = 0.10) compared to the short form. It also exceeded the effects of EG1 when compared to the AC and WC, including a flatter cortisol wake-up reaction. The importance of small effects through economic interventions for health-promoting behaviour is highlighted.