Unlocking the Power of Yoga Nidra: An Exclusive Interview with Yoga Therapist Susi Hately

If you’ve ever struggled with stress, poor sleep, or chronic pain, then you’re in for a treat. I had the absolute honor of interviewing the brilliant Susi Hately—yoga teacher, C-IAYT yoga therapist, teacher trainer, speaker, and author. With a B.Sc. in Kinesiology and a passion for functional movement therapy, Susi has been transforming the world of yoga therapy. She’s setting a new standard in health and wellness, and I couldn’t be more thrilled to share her insights with you!

The Fashionable Housewife Interviews Susi Hately

1.⁠ ⁠Can you explain what yoga nidra is and how it differs from traditional meditation or sleep?

Yoga Nidra, often called “yogic sleep,” is a guided practice that brings you into a relaxing and healing state between wakefulness and sleep. It systematically leads the mind and body into deep relaxation while still maintaining awareness within the mind. Meditation and Yoga Nidra are similar; however, unlike traditional meditation, where you actively focus, it works to enhance alertness and focus without doing anything but laying down and listening. Yoga Nidra allows you to surrender into a passive state while following the voice of a guide, promoting deep relaxation.

2.⁠ ⁠How did you first get into yoga therapy, and what inspired you to focus on rest and recovery?

I first got into yoga therapy through my own experiences with physical discomfort and injury. While studying kinesiology at university, I began practicing yoga and noticed how it helped my body heal and function better, with less pain. However, I also observed that many yoga classes pushed students into deep stretches without an awareness of proper alignment or individual biomechanics, which often led to more strain and pain rather than relief.

This emphasis on functional movement, rest, and therapeutic application of yoga became the foundation of my work with Functional Synergy, where I help people recover from injuries, manage chronic pain, and even improve aspects of health like sleep and menopause-related changes.

3.⁠ ⁠Many people struggle with poor sleep quality. Why is deep, restorative sleep so critical for our overall health?

Deep, restorative sleep is essential for overall health, as it allows the body and mind to repair, regenerate, and function optimally. During deep sleep, the body heals tissues, builds muscle, and strengthens the immune system, while the brain consolidates memories, processes emotions, and enhances cognitive function. Poor sleep quality can lead to brain fog, impaired decision-making, and emotional instability, increasing the risk of anxiety and depression.

It also disrupts hormonal balance, affecting stress levels, appetite regulation, and metabolism, which can contribute to weight gain, insulin resistance, and other unwanted side effects. Additionally, deep sleep helps reset the nervous system, shifting the body into a parasympathetic state that reduces stress and inflammation. Because of these benefits, improving sleep through holistic methods like Yoga Nidra is a powerful way to help the body to heal.

4. What are some common signs that someone is suffering from sleep deficiency, even if they don’t realize it?

The signs can be subtle or mistaken for other issues. Common indicators include persistent fatigue, even after a full night’s sleep, and difficulty concentrating, leading to brain fog, forgetfulness, and slower reaction times. Emotional symptoms, such as increased irritability, mood swings, anxiety, or feelings of overwhelm, can also signal a lack of quality rest.

5. How does chronic sleep deprivation contribute to physical pain and other health problems?

Chronic sleep deprivation can significantly contribute to physical pain and a range of health problems by disrupting the body’s ability to heal, regulate inflammation, and maintain hormonal balance. When the body lacks deep, restorative sleep, it produces higher levels of stress hormones like cortisol, which can increase inflammation and make pain conditions, such as arthritis, fibromyalgia, and muscle tension, worse.

Poor sleep also slows down tissue repair and muscle recovery, leading to prolonged soreness and a greater risk of injuries. Additionally, sleep deprivation interferes with pain perception, making people more sensitive to discomfort and reducing their ability to tolerate pain. Beyond physical pain, chronic sleep loss is linked to weakened immunity, cardiovascular disease, high blood pressure, and metabolic disorders like diabetes and obesity, as it disrupts the body’s ability to regulate blood sugar, appetite, and heart function.

6. Research shows that yoga nidra can increase dopamine levels. Can you explain how this process works and why it’s beneficial?

Yoga Nidra has been shown to increase dopamine levels by guiding the brain into a deeply relaxed yet aware state, which helps regulate the nervous system and enhance overall well-being. Research shows that practicing Yoga Nidra can boost dopamine levels in the striatum by as much as 60%. This process occurs because Yoga Nidra shifts the brain into a state of deep relaxation while maintaining awareness, similar to the early stages of sleep but with greater mindfulness.

As the body enters this state, the parasympathetic nervous system (rest-and-digest mode) activates, reducing stress hormones like cortisol and promoting a sense of calm. At the same time, the brainwaves slow down from active beta waves to theta and delta waves, which are linked to deep meditation and healing states. This shift allows for greater dopamine production, which improves mood, motivation, focus, and emotional resilience.

The increase in dopamine through Yoga Nidra is particularly beneficial for people struggling with stress, anxiety, depression, and even addictive behaviors, as it provides a natural way to boost feelings of well-being and relaxation without external stimulants. Additionally, higher dopamine levels enhance neuroplasticity, the brain’s ability to rewire and heal, which can improve cognitive function and emotional balance over time.

7. How does yoga nidra compare to other relaxation techniques, such as mindfulness meditation or breathwork?

Yoga Nidra, mindfulness meditation, and breathwork are all powerful relaxation techniques, but they work in different ways and serve different purposes. Yoga Nidra is a guided practice that systematically leads the body and mind into a deep state of conscious relaxation between wakefulness and sleep. Unlike mindfulness meditation, which requires active focus on the present moment, Yoga Nidra allows for effortless relaxation, as the practitioner follows verbal instructions without needing to concentrate intensely. This makes it especially useful for those who struggle with traditional meditation due to stress, restlessness, or an overactive mind.

Breathwork, on the other hand, involves deliberate control of the breath to influence the nervous system. Techniques like box breathing, alternate nostril breathing, or deep diaphragmatic breathing can quickly shift the body into a parasympathetic state, reducing stress and increasing oxygen flow. While breathwork is often used as a short-term stress-relief tool, Yoga Nidra provides a longer, more immersive experience that can lead to deep emotional and physical healing over time.

8. Can yoga nidra help people who suffer from anxiety, stress, or burnout? How does it support mental health?

Yes, Yoga Nidra is highly effective for people suffering from anxiety, stress, and burnout, as it activates the body’s relaxation response, helps regulate emotions, and promotes deep healing. Unlike traditional meditation, which requires active focus, Yoga Nidra allows the mind and body to enter a deeply restful state effortlessly, making it especially beneficial for those experiencing mental exhaustion or an overactive mind.

9. For people who have difficulty falling or staying asleep, how might yoga nidra be a useful tool?

Yoga Nidra guides individuals into a deep state of relaxation while keeping the mind gently aware, helping to transition into sleep more easily.

10. What’s the best way for a beginner to start practicing yoga nidra? Do they need any special equipment or environment?

For a beginner, starting Yoga Nidra is simple and doesn’t require any special equipment or prior experience in yoga. Here’s a guide to getting started:

1. Choose a Comfortable, Quiet Space

Find a quiet, distraction-free environment where you can relax without interruptions. This could be a calm room, a bed, or even a cozy spot outdoors.
If you can, dim the lights or use candles to create a peaceful ambiance that signals to your body it’s time to rest.

2. Get Comfortable

You don’t need a yoga mat, but you do need to be comfortable. Lie flat on your back in a relaxed, restful position, such as Savasana.
You may want to use pillows or blankets to support your head, neck, or knees, especially if you have any physical discomfort or if lying flat is challenging. A soft blanket can keep you warm and cozy during the practice.

3. Set an Intention

At the beginning of the practice, you may be asked to set a positive, calming intention. This is a short affirmation or goal you want to focus on, such as “I am allowing my body to rest.”

4. Follow a Guided Recording

It is helpful to follow a guided Yoga Nidra session, where an instructor will lead you through the steps. Many recordings are available online (on YouTube or podcasts) that offer guided sessions ranging from 10 minutes to an hour.
The guide will take you through a body scan, breathing exercises, and visualization techniques to promote relaxation, mental stillness and bring you into your deeper brain waves.

11. How long should a yoga nidra session last to be effective? Can shorter sessions still be beneficial?

The length of a Yoga Nidra session can vary depending on personal preference and the amount of time available. Typically, a full Yoga Nidra session lasts between 30 to 45 minutes to allow the body and mind to enter a deep state of relaxation and reap the full benefits. However, any amount of time is helpful and can help you benefit from some healing. During this time, the body can relax at a cellular level, and the brain can shift into the theta and delta brainwave states, which are associated with deep healing and restoration.

Client Story: From Wired and Tired to Rested and Resilient

One of my clients, a woman in her early 50s, came to me after years of dealing with chronic neck and upper back pain. She was a high-performing professional, always “on,” and described herself as wired and tired—exhausted, but unable to truly rest. She’d tried massage, physio, and even traditional yoga classes, but nothing seemed to provide long-lasting relief.

What stood out to me was how her nervous system was in a constant state of alert. Her breath was shallow, her movements were braced, and even in restorative poses, she struggled to let go.

That’s when we introduced Yoga Nidra—not just as a relaxation tool, but as a way to reset her system. At first, she was skeptical. She joked, “So I’m just going to lie there and listen?” But she committed to practicing twice a week.

Within a few weeks, subtle shifts began to happen. She described sleeping better, waking up feeling less clenched. The pain in her neck eased. But more than that—her whole demeanor softened. She was able to catch the early signs of tension and respond with more kindness and care. Her body started trusting the rest.

Over three months, we layered Yoga Nidra with movement and breath work. Her pain levels dropped significantly. She started saying things like, “I feel like I’m coming home to myself.”

That’s the power of Yoga Nidra—it gave her access to a state of deep rest she didn’t know she needed, and from there, her healing accelerated.

13. What’s a common misconception about yoga nidra that you’d like to clear up?

A common misconception about Yoga Nidra is that it’s simply a form of nap or sleep. While it is deeply restful and can feel like a form of sleep, Yoga Nidra is not the same as sleep.

During Yoga Nidra, the practitioner remains in a state of conscious relaxation, maintaining awareness while the body enters a deeply restorative state, similar to the early stages of sleep. This unique state allows the mind to be aware and alert at the same time, deeply relaxed, facilitating profound healing and mental clarity.

Unlike sleep, where the mind is usually inactive, Yoga Nidra engages the brain’s theta and delta waves, promoting mental and emotional healing, stress reduction, and the release of negative patterns or trauma.

14. With the rise of technology and constant stimulation, do you think modern lifestyles make rest and relaxation harder to achieve?

Yes, the ubiquity of digital devices, social media, and work demands can keep our brains in a constant state of “fight or flight”, making it harder for many to truly unwind and access deep states of relaxation.

15. What’s one simple thing people can do today to improve their sleep and overall well-being?

They can start by listening to one of my shorter guided Yoga Nidra sessions here: https://functionalsynergy.com/a-short-yoga-nidra-practice-266/

16. Where do you see the future of yoga nidra and yoga therapy heading in the wellness space?

I’m so happy to see that Yoga Nidra and yoga therapy are both gaining more recognition in the wellness space. As more people embrace holistic approaches to health, they’re discovering how these powerful practices help address the root causes of their symptoms. With the growing demand for mental health support and stress management, I have no doubt that both will continue to thrive and expand at lightning speed!

Final Thoughts

Interviewing Susi Hately was an absolute privilege. Her depth of knowledge and passion for helping others heal through Yoga Nidra and her yoga business is nothing short of inspiring. If you’ve been struggling with sleep, stress, or pain, I highly encourage you to give Yoga Nidra a try. It might just be the missing piece in your wellness journey!

What do you think? Have you ever tried Yoga Nidra? Let me know in the comments below!