The appeal of a short practice
Yoga nidra is a guided relaxation practice, usually done lying down. Traditional sessions can run long, but shorter versions are now common. One question is whether a very short audio can still be useful. A study by Moszeik, von Oertzen and Renner, published in Current Psychology in 2022, looked at an 11-minute yoga nidra recording in a large and diverse group of adults. The researchers measured stress, sleep and well-being.
What the study did
The study tested a single short yoga nidra audio of about 11 minutes. It was delivered to a large and varied sample of adults. The design was not a controlled trial with a comparison group; it was an uncontrolled study. Participants used the audio and reported on stress, sleep and well-being. The study notes do not specify the exact number of participants, the length of the follow-up, or the exact questionnaires used. What is clear is that the sample was large and diverse, which helps with generalizability but does not remove the limits of the design.
What it found
The study reported improvements in stress, sleep and well-being after using the short yoga nidra audio. Because there was no control group, we cannot say that the audio caused these changes. People who choose to try a relaxation practice may already expect to feel better, and the simple act of resting could contribute. The findings are encouraging but preliminary. They suggest that an 11-minute practice is worth exploring, not that it is a proven treatment.
The limits
The main limit is the design. Without a comparison group, the results could be due to expectation, relaxation from lying down, or the passage of time. The sample was large and diverse, which is a strength, but the study notes do not give the exact number of participants or how long they were followed. The measures were self-reported, which is common in this area but can be influenced by mood and context. Also, the study looked at one short audio; other recordings and settings may work differently. These limits do not make the findings meaningless. They simply mean the results are a starting point.
How to try it gently
If you want to explore a short yoga nidra, set aside about 11 minutes. Lie down or sit comfortably. Use a guided audio that suits you. The aim is not to force relaxation but to let go of effort. If your mind wanders, that is normal. You can return to the guidance without judgment. Some people find it helpful to practice at a regular time, such as before bed or after work. If you have persistent sleep or health problems, it is worth speaking with a professional. This practice is not a substitute for medical advice.
Try it
Our related practice, "10 Minute NSDR," offers a short guided session in the same spirit. It is a chance to unwind and rest. You can find it on our channel. Treat it as a gentle experiment, and notice how you feel afterward.
Study reference: Moszeik EN, 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 2022;41(8):5272-5286 (online 2020).