Yoga Nidra (YN) is a guided meditation and relaxation practice that leads to deep rest and conscious awareness without actual sleep. While typically performed lying down in Savasana, it involves a systematic body scan, mental imagery, and setting a personal resolve to reduce stress, improve sleep, and foster self-transformation.
Recent research works, which are based on systematic reviews and clinical trials, indicate that YN can be an effective complementary therapy for managing/reducing high blood pressure (hypertension). Findings suggest that its benefits are linked to its ability to induce a deep state of relaxation, positively impacting the body’s autonomic nervous system. Here is a summary of the findings from five recent papers on using YN for high blood pressure:
- “Yoga Nidra for hypertension: A systematic review and meta-analysis” (Ahuja et al., 2024): This comprehensive meta-analysis of five randomised controlled trials and three non-randomised trials demonstrates that YN significantly reduced both systolic and diastolic blood pressure compared to control groups. This also concludes that the YN is a safe, cost-effective, and easily accessible intervention. Furthermore, it also noted that the practice could help in managing hypertension by reducing stress, vascular inflammation, and peripheral vascular resistance.
- “The Effect of Yoga Nidra Intervention on Blood Pressure and Heart Rate Variability Among Hypertensive Adults: A Single-arm Intervention Trial” (Ahuja et al., 2025): This single-arm trial on 32 hypertensive individuals demonstrated that a single, 16-minute session of YN significantly reduced both systolic and diastolic blood pressure. It also observed the significant increases in heart rate variability (HRV), which is a key indicator of parasympathetic nervous system activity. Findings suggest that the reduction in blood pressure is directly linked to YN’s incredible ability to promote a state of calm and increase parasympathetic dominance.
- “Effect of Yoga Nidra on Perceived Stress in Individuals with High Blood Pressure: A Quasi-experimental Study” (Tanna & Khatri, 2024): This quasi-experimental study tried to identify the connection between stress and hypertension. The findings revealed a significant reduction in perceived stress scores among participants after a series of YNs sessions. Notably, this stress reduction was accompanied by a significant decrease in both systolic and diastolic blood pressure. The research supports the idea that Yoga Nidra’s efficacy in managing hypertension is partly due to its relaxation therapy.
- “Effect of Yoganidra on Blood Pressure, Hs-CRP, and Lipid Profile of Hypertensive Subjects: A Pilot Study” (Kumar et al., 2021): This pilot study demonstrated a significant reduction in blood pressure in the group that practised YN for 12 weeks. Furthermore, the study identified a significant reduction in high-sensitivity C-reactive protein (Hs-CRP), a marker of inflammation, in the YN group. Findings also suggest that there were no significant side effects observed in the intervention group during the study period.
- “The Effect of Yoga and Meditation on Mild to Moderate Essential Hypertensives” (Sethu et al., 2023): This study compared a group of hypertensive patients on medication who also practised YN with a control group on medication alone. It found that a significant fall in mean blood pressure in the YN group after three months. This suggests that it can be a valuable adjunctive treatment to complement pharmacological therapy, helping manage mild to moderate essential hypertension.
Note: The summaries are based on recently published articles, which have been summarised and proofread by the author and Gemini.