The Effects of an Online Yoga Nidra Meditation on Subjective Well-Being and Diurnal Salivary Cortisol: A Randomised Controlled Trial.
Esther N Moszeik, Nicolas Rohleder, Karl-Heinz Renner
Stress and health : journal of the International Society for the Investigation of Stress June 1, 2025 DOI: 10.1002/smi.70049 via PubMed
Summary
AI-generated from the abstractA randomized controlled trial tested two durations of Yoga Nidra meditation (11 minutes and 30 minutes) against an active control (10 minutes of music) and a waitlist control, with 362 participants practicing daily online for two months. The 11-minute Yoga Nidra group showed small but significant improvements in psychological well-being compared to the waitlist, including reduced depression compared to the active control. Regular practice was linked to lower total cortisol and steeper daily cortisol declines. The 30-minute form increased acting with awareness more than the short form and produced a flatter cortisol wake-up reaction. The findings suggest even brief, low-cost interventions can yield health-promoting effects.
Study at a glance
| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 362 |
| Population | Adults practicing Yoga Nidra or music control online |
| Intervention | Yoga Nidra |
| Dose | 11 min or 30 min |
| Duration | 2 months |
| Topics | Meditation |
| Keywords | Stress management Well‐being Yoga nidra |
| Citations | 10 |
| Key finding | Both 11-minute and 30-minute daily Yoga Nidra produced small improvements in psychological well-being and cortisol patterns compared to controls. |
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.