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 June 1, 2025 DOI: 10.1002/smi.70049 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 362 |
| Population | Adults practicing Yoga Nidra or music control online |
| Intervention | Yoga Nidra |
| Duration | 2 months |
| Topics | Meditation |
| Keywords | Stress management Well‐being Yoga nidra |
| Citations | 10 |
| Key findings | 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.
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cited by 7
- When Does Mindfulness Translate Into Consumer Well‐Being? The Role of Mindful Consumption and Meditation Regularity Psychology and Marketing October 5, 2026
- Effectiveness of Yoga-based guided meditation In Improving the quality of sleep in patients with coronary artery disease: The Yoga Nidra Trial American Journal of Preventive Cardiology July 1, 2026
- Yoga Nidra and Pain: A between-, within-Group Meta-Analysis and Dose Response Meta-Regression Complementary Medicine Research November 4, 2025
- Unpacking the Mechanisms: How Mindfulness Facets Shape Subjective and Biological Responses to Yoga Nidra Meditation Mindfulness March 12, 2026
- Effect of meditation on online college students’ stress and anxiety levels Q Open February 13, 2026
and 2 more in the library
Cites 13
- Using Self-Report Assessment Methods to Explore Facets of Mindfulness Assessment January 27, 2006
- How Does Mindfulness Meditation Work? Proposing Mechanisms of Action From a Conceptual and Neural Perspective Perspectives on Psychological Science October 14, 2011
- The psychological effects of meditation: A meta-analysis. Psychological Bulletin May 14, 2012
- Mindfulness and self-compassion as predictors of psychological wellbeing in long-term meditators and matched nonmeditators The Journal of Positive Psychology April 11, 2012
- Dopaminergic stimulation enhances confidence and accuracy in seeing rapidly presented words Journal of Vision February 23, 2011
and 8 more in the library