Neurodivergent Adults May Benefit from Yoga Nidra, or Non-Sleep Deep Rest (NSDR)
Yoga Nidra, also known as Non-Sleep Deep Rest (NSDR), is a practice that offers profound relaxation and therapeutic benefits for the mind and body. As a mental health therapist specializing in mindfulness-based and trauma-informed somatic therapy for neurodivergent adults, I have witnessed the transformative power of Yoga Nidra in the lives of many of my clients and colleagues. In this article, we'll delve into the world of NSDR, exploring its many advantages, especially for autistic and ADHD adults. This practice goes beyond conventional relaxation techniques, offering a unique approach to healing and self-discovery.
Understanding Yoga Nidra
Yoga Nidra, often translated as "yogic sleep," traces its roots to ancient yogic traditions from India. Unlike the physical postures (asanas) commonly associated with yoga, it offers a unique approach—a state of conscious rest, where the practitioner hovers between wakefulness and slumber. Developed to harness the rejuvenating power of sleep, Yoga Nidra goes beyond being a technique; it is a distinct state of consciousness. It closely resembles the deep sleep state (nidra) but holds unique qualities. In this state, the physical body mirrors deep sleep, yet a trace of awareness remains, bridging the gap between emptiness and fullness. This paradoxical state goes beyond standard relaxation practices, serving as a advantageous tool for recovery and resilience.
During a Yoga Nidra session, participants are gently guided through a systematic process that leads them into deep serenity, fostering a sense of calm and reducing stress while enabling deeper introspection. This unique state of consciousness, characterized by a slowing of brainwave patterns into the delta state, offers a restorative and rejuvenating experience, unlike the swift mental activity of the dreaming (R.E.M.) state. In the NSDR state, the mind finds stillness, fostering deep calm, reducing stress, and opening the gateway to becoming more in touch with the body’s internal state (interoception).
Yoga Nidra shares similarities with traditional meditation and mindfulness practices and also distinguishes itself in several ways. Traditional meditation often involves focused attention, and observing thoughts and sensations. In contrast, Yoga Nidra emphasizes letting go and surrendering to the experience, allowing the mind to enter a state of effortless awareness. While open mindfulness is practiced with a constant awareness of the present moment, Yoga Nidra follows guided instructions, making it accessible for those who find silent mindfulness challenging. This unique approach to deep relaxation makes Yoga Nidra a valuable resource, particularly for individuals seeking to heal their reactive nervous systems.
The Science of Yoga Nidra
When a person engages in a Yoga Nidra session, their body undergoes an intensive relaxation process. This relaxation doesn't merely stay at a superficial level; it penetrates deep into the nervous system. It's noteworthy for its ability to reduce the activation of the sympathetic nervous system, which is responsible for triggering the "fight or flight" response.
Simultaneously, NSDR enhances the parasympathetic nervous system, fostering resilience and increasing capacity through a deeper sense of calm, rest, and safety. This shift in the autonomic nervous system plays a pivotal role in lowering stress levels, reducing blood pressure, and promoting overall well-being. Moreover, the practice of Yoga Nidra leads to changes in brainwave patterns, transitioning into the delta state, akin to deep slow-wave sleep. This unique state of consciousness experienced in Yoga Nidra is helpful for inducing relaxation and facilitating healing, as it allows the body to rejuvenate and restore itself.
On a psychological level, Yoga Nidra is known to bring about significant changes in emotional well-being. The practice can significantly reduce negative affect (feelings) while simultaneously increasing positive mood. This balance between emotional states is a vital element in managing stress and enhancing overall mental health. Yoga Nidra primarily addresses hyperarousal, a state commonly associated with stress, anxiety, and trauma. By guiding individuals to safely let go and surrender to the experience, the practice enables the mind to enter a state of effortless awareness, distinct from the constant awareness of the present moment seen in mindfulness. This unique approach offers individuals a powerful means for managing their emotional well-being and achieving deeper self-awareness. Moreover, many participants in studies and those who practice Yoga Nidra regularly report using this technique to facilitate falling asleep, emphasizing its soothing and calming effects.
Research into the effects of Yoga Nidra has consistently shown promising results. For instance, a study found that it had positive effects on stress, sleep, and well-being. These effects remained stable even six weeks afterward. Notably, the NSDR effectively reduced overall negative feelings more than it increased positive feelings.
Moreover, participants who practiced Yoga Nidra successfully integrated it into their daily routines, which demonstrates the sustainability and rewarding aspects of the practice. The positive impact of Yoga Nidra extends to mental well-being, as evidenced by an increase in general life satisfaction. While this effect should be interpreted with caution, it suggests that Yoga Nidra can influence both affective (emotional/mood) and cognitive components of well-being in the short and medium term.
The study also found that Yoga Nidra positively affected sleep quality, which aligns with previous research showing that meditation and mindfulness-based interventions can improve sleep. Yoga Nidra, in particular, may be effective in reducing worry-related sleep disturbances, as it addresses cognitive components of relaxation.
Additionally, the study demonstrated that Yoga Nidra increases mindfulness, which supports the notion that it is a specific form of meditation. As is well understood, mindfulness practices enhance awareness and presence in the present moment, contributing to overall mental well-being.
These scientific findings underscore the therapeutic potential of Yoga Nidra, particularly in the context of mental health and stress management.
Benefits for Autistic and ADHD Adults
Autistic and ADHD folks often face unique challenges related to sensory sensitivities, anxiety, difficulty with focus, and emotional regulation. Yoga Nidra is non-intrusive and easily adaptable, making it suitable for a diverse range of needs.
Yoga Nidra can assist in addressing the common challenges and symptoms associated with autism and ADHD. For autistic people, NSDR can provide a structured, sensory-friendly practice that promotes self-regulation and reduces sensory overload. The deep relaxation achieved through Yoga Nidra can help individuals with ADHD improve their attention-related symptoms and impulse control.
In individuals with both conditions, the practice can help with interoception by bridging the gap between the mind and body, fostering a greater sense of self-awareness and emotional resilience. It can also serve as a complementary tool in their overall therapeutic journey. Sleep issues are unfortunately common among neurodivergent folk, so NSDR can be particularly beneficial for rest as well as helping train the body to relax in order to more easily fall asleep when waking up in the middle of the night. Moreover, it can offer a sense of calm and emotional stability, which can be particularly valuable for those who struggle with mood swings.
Preventing Autistic Burnout with Yoga Nidra
Autistic burnout, often misidentified as a depressive episode, is a challenging experience significantly affecting various aspects of life, characterized by chronic exhaustion, skill loss, and reduced tolerance to stimuli. Yoga Nidra could be a potent tool in both preventing and mitigating autistic burnout. It places a strong emphasis on self-acceptance, potentially encouraging individuals to unmask and embrace their autistic traits, thus reducing the stress of conforming to non-autistic expectations about self-care. Moreover, Yoga Nidra equips individuals with the ability to recognize early signs of burnout and take proactive steps, such as prioritizing rest before and after stimulating social activities. Yoga Nidra can be practiced effortlessly in any quiet space where one can lie down, setting aside dedicated time to alleviate sensory overload.
Central to the effectiveness of Yoga Nidra is its capacity to induce a state of deep relaxation that reduces stress and calms the nervous system. This profound relaxation offers a sanctuary where individuals can recover from life's stressors. By incorporating Yoga Nidra into their routines, autistic and ADHD individuals can enhance their overall well-being and build resilience against burnout. This practice serves as a holistic approach to self-care, addressing both the physical and psychological dimensions of relaxation and support.
As a mental health therapist working with neurodivergent adults, I've had the privilege of witnessing the transformative impact of Yoga Nidra on my clients. While each individual's experience is unique, there have been several common threads, such as reduced sensory sensitivities, increased self-regulation, and a greater ability to manage stress and anxiety. They often find comfort in the structured and predictable nature of Yoga Nidra sessions. Aligned with the research mentioned above, many of my clients find it easy to add “NSDR naps” to their routine several times a week and find the practice pleasurable and regulating.
On a personal level, integrating NSDR into my routine has become a consistent and valuable practice, enhancing my effectiveness as a therapist. Incorporating brief 20–30 minute NSDR sessions a few times a week, typically after engaging in cardio and having lunch, serves as an effective way to engage my parasympathetic nervous system, promoting a state of "rest and digest." Unlike post-sleep naps, I don't experience grogginess or haziness, and there's no need for afternoon caffeine to combat a slump. This practice enables me to remain calmly alert and fully present during late afternoon client sessions.
Potential Considerations and Precautions
While Yoga Nidra can offer numerous benefits, it's essential to acknowledge that, like any therapeutic practice, it may not be suitable for everyone. Here are some potential considerations and precautions:
Psychiatric Conditions: Individuals with severe psychiatric conditions or who are actively experiencing psychosis should approach Yoga Nidra with caution. The deep relaxation and altered states of consciousness induced by Yoga Nidra may not be appropriate for those who are in crisis.
Medical Conditions: Certain medical conditions may require adjustments or consultation with a healthcare professional. For instance, individuals with cardiovascular issues or uncontrolled hypertension should discuss the practice with their doctor. Similarly, those with severe respiratory problems may need to adapt their breathing during Yoga Nidra.
Trauma History: For individuals with a history of severe trauma, including post-traumatic stress disorder (PTSD), Yoga Nidra should be approached with sensitivity. It can be helpful to work with a trauma-informed therapist or yoga instructor to support nervous system activation.
Conclusion
In the realm of holistic well-being, Yoga Nidra stands as a beacon of transformative potential, offering much needed relaxation and therapeutic benefits for both the mind and body. Rooted in ancient yogic traditions, this practice transcends conventional relaxation techniques, guiding individuals into a unique state between wakefulness and slumber. Its paradoxical nature fosters deep calm, reduces stress, and opens avenues for heightened self-awareness, setting it apart as a powerful tool for recovery and resilience.
The scientific underpinnings of Yoga Nidra reveal a physiological dance within the nervous system, inducing deep relaxation by balancing the autonomic system. Notably, its impact on emotional well-being, supported by changes in brainwave patterns, positions Yoga Nidra as a therapeutic powerhouse. This ancient practice finds modern resonance in its tailored benefits for neurodivergent individuals, providing structured, sensory-friendly approaches for autistic people and enhancing attention-related symptoms for ADHDers.
Beyond its individual merits, Yoga Nidra introduces a sustainable dimension to well-being, seamlessly integrating into daily routines. Research underscores its positive influence on sleep quality, mindfulness, and overall life satisfaction. As a mental health therapist, witnessing its transformative effects on clients and personally embracing its benefits, I appreciate the accessibility and adaptability of Yoga Nidra as a profound ally in the journey toward holistic health and self-discovery. Yoga Nidra offers a sanctuary for healing, a pathway to resilience, and a key to unlocking the transformative potential within.
Guided Yoga Nidra audio/videos to get you started:
#NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman
https://www.youtube.com/@SarovaraYoga/videos (many guided videos of varied lengths available here)
NSDR | Non-Sleep Deep Rest Script
How to Practice Yoga Nidra
Yoga Nidra is a practice that can be easily incorporated into your daily routine, offering profound relaxation and self-awareness. Here is a step-by-step guide on how to practice Yoga Nidra or Non-Sleep Deep Rest (NSDR):
1. Set Up: Find a quiet and comfortable space where you won't be disturbed. Lie down on your back on a yoga mat, bed, or comfortable surface. Turn down the lights and reduce any distracting sounds if possible. Use a cushion or blanket to support your head and neck if needed. Feel free to use a blanket, a bolster under your knees, a cover for your eyes, and anything else that will support your relaxing as much as possible. If you are concerned that you will fall asleep then set an alarm for the amount of time you put aside for the practice.
2. Body Scan: If you are self-guiding, begin by bringing your attention to your physical body. Mentally scan your body from head to toe, becoming aware of any tension or discomfort. Allow your body to settle into a state of relaxation.
3. Intention Setting: Create a simple and positive intention or affirmation, known as a Sankalpa. This could be a personal goal, a statement of self-love, or an intention for healing. It’s a phrase you can say to yourself to guide your journey. Here’s one to try if you struggle to think of your own: "I embrace the present, fostering self-compassion and growth."
4. Breathing Awareness: Focus on your breath. Become aware of each inhale and exhale. Deepen your breath, but maintain a natural rhythm; then try to not control your breath for the duration of the practice.
5. Audio Guided Visualization: It can be helpful to start by listening to an audio recording or following a guided script. This will lead you through a series of visualizations and instructions designed to induce deep relaxation. The guide may take you through a journey of body sensations, emotions, and imagery. Search terms on YouTube and meditation apps include “yoga nidra non-sleep deep rest” and there are some links below.
6. Complete Surrender: After scanning and focusing on your breath, let go of any effort or control. Allow yourself to surrender to the practice. Your only task is to listen and follow the guide.
7. Deep Relaxation: As you progress through the practice, you are likely to reach a state of profound relaxation, where you remain aware but deeply at ease. The goal is to not fall asleep… however, if you do snooze then trust that is what your body needs.
8. Sankalpa Reiteration: Towards the end of the session, it can be helpful to revisit your Sankalpa, reinforcing your intention or affirmation.
9. Gradual Awakening: When the session concludes, gradually bring your awareness back to your physical body. Begin to move your fingers and toes slowly, and gently awaken from your state of deep relaxation.
10. Reflect: Take a few moments to reflect on your experience. Notice any changes in your emotional or physical state. Journaling about your practice can be helpful.
For beginners, here are some important tips to keep in mind when starting your Yoga Nidra practice:
1. Start with Short Sessions: Begin with shorter Yoga Nidra sessions, typically around 10-30 minutes, to acclimate to the practice.
2. Use Guided Recordings: Especially as a beginner, it's beneficial to use guided audio recordings or scripts. These provide structure and support your relaxation.
3. Comfort is Key: Ensure your practice space is comfortable, with a supportive surface and appropriate props. A quiet and dimly lit room can enhance relaxation.
4. Set an Alarm: If you want to avoid falling asleep into a longer nap, set the timer on your phone for a couple of minutes longer than the guided recording. Now you won’t need to worry about that.
5. Consistency: Yoga Nidra is most effective when practiced regularly. Aim for consistency by incorporating it into your daily or weekly routine.
6. Patience and Openness: Approach the practice with an open mind and patience. It might take some time to fully experience the benefits of Yoga Nidra. Trust the process.
7. Adapt to Your Needs: Remember that Yoga Nidra is highly adaptable. You can modify it to suit your specific needs, such as focusing on relaxation, emotional healing, or personal growth.
TL;DR version:
Yoga Nidra or NSDR Overview:
Transformative practice providing deep relaxation and therapeutic benefits.
Guides practitioners into a state between wakefulness and slumber, emphasizing surrender for stress reduction.
Physiological Benefits:
Induces deep relaxation, balancing the autonomic nervous system.
Alters brainwave patterns, supported by scientific research, positively impacting stress, sleep, and overall mental health.
Neurodivergent Focus:
Offers a sensory-friendly, adaptable practice for autism and ADHD.
Aids self-regulation for autism and improves attention-related symptoms for ADHD.
Enhances interoception, fostering self-awareness and emotional resilience.
Potent tool for preventing and mitigating autistic burnout.
Promotes self-acceptance and provides a sanctuary for recovery, enhancing overall well-being and resilience.
Considerations and Precautions:
May not be suitable for severe psychiatric conditions or trauma history.
Medical conditions require consultation.
Caution advised for those with trauma backgrounds.
References:
Boothroyd, A. (2023). What is Yoga Nidra? Techniques Verses a State of Consciousness. Sarovara Yoga. Youtube: https://www.youtube.com/watch?v=czpEPMa-XPE&t=3s
Huberman, A. (2022). The Practice of Yoga Nidra to Improve Your Sleep and Stress. Tim Ferris Podcast. Youtube: https://www.youtube.com/watch?v=1rSOn0PurVc&t=325s
Moszeik, E.N., von Oertzen, T. & Renner, KH. Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being in a large and diverse sample. Curr Psychol 41, 5272–5286 (2022). https://doi.org/10.1007/s12144-020-01042-2
Raymaker, D. (2022) Understanding autistic burnout. National Autistic Society:
https://www.autism.org.uk/advice-and-guidance/professional-practice/autistic-burnout