The Effects of an Online Yoga Nidra Meditation on Subjective Well-Being and Diurnal Salivary Cortisol: A Randomised Controlled Trial.

IF 2.7 2区心理学 Q2 PSYCHIATRY

Stress and Health Pub Date : 2025-06-01 DOI:10.1002/smi.70049

Esther N Moszeik, Nicolas Rohleder, Karl-Heinz Renner

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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.

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在线瑜伽尼德拉冥想对主观幸福感和每日唾液皮质醇的影响：一项随机对照试验。

近年来，瑜伽尼德拉冥想因其增强心理健康的潜力而受到越来越多的研究。然而，很少有研究检验了它的生物学效应，比如皮质醇的昼夜模式，特别是在使用前后设计的大样本中。这项随机对照试验的主要目的是检查瑜伽尼德拉的心理（压力、焦虑、抑郁、反刍、睡眠、对生活的满意度）和生物效应（每日唾液皮质醇）。参与者被随机分配到2个干预组中的1个(EG1: 11分钟瑜伽Nidra， n = 101；EG2: 30分钟瑜伽Nidra， n = 80)，积极对照组（AC: 10分钟音乐，n = 74），或候补对照组（WC, n = 107）。干预措施通过预先录制的音频文件在线提供，并在2个月内每天进行理想的练习。与WC相比，11分钟瑜伽Nidra组观察到显著的改善（效应值d = 0.08-0.16）。有规律的锻炼与总皮质醇的降低和更陡峭的日斜率有关。此外，与AC相比，短形式显著减少抑郁（d = 0.13）。与短形式相比，长形式的瑜伽尼德拉显示出与意识相关的行为（d = 0.10）的增加。与AC和WC相比，它也超过了EG1的效果，包括更平缓的皮质醇唤醒反应。强调了通过经济干预对促进健康行为产生微小影响的重要性。

本文章由计算机程序翻译，如有差异，请以英文原文为准。

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来源期刊

Stress and Health 医学-精神病学

CiteScore

6.40

自引率

4.90%

发文量

审稿时长

>12 weeks

期刊介绍： Stress is a normal component of life and a number of mechanisms exist to cope with its effects. The stresses that challenge man"s existence in our modern society may result in failure of these coping mechanisms, with resultant stress-induced illness. The aim of the journal therefore is to provide a forum for discussion of all aspects of stress which affect the individual in both health and disease. The Journal explores the subject from as many aspects as possible, so that when stress becomes a consideration, health information can be presented as to the best ways by which to minimise its effects.