From Survival to Safety: 7 Trauma Sensitive Yoga Nidras for Nervous System Regulation
Trauma doesn’t live in the story.
It lives in the nervous system.
This series of seven trauma-sensitive Yoga Nidra practices have been designed to gently support nervous system regulation, with a trauma sensitive focus. In aims of easing symptoms related to stress, anxiety, hyperarousal and shutdown. These guided meditations have been designed by myself for you as a somatic trauma healing practice to help you cultivate a felt sense of safety in the body.
These are not intense visualisations.
They are not spiritually bypassing.
They are not about “fixing” you.
Each practice integrates:
• Choice-based language
• Light, optional visualisation that you can choose to engage with or not.
• Simple, optional breath work practices with a polyvagal-informed approach.
• Orienting and grounding techniques, to help ground your awareness into the body.
• This series has been designed with a Psychology-informed nervous system educational perspective.
• Offering you the space for autonomy and agency.
This series is especially supportive for:
– Anxiety & hypervigilance
– Flashbacks & rumination
– Emotional overwhelm
– Internalised anger
– Difficulty resting
– Trauma recovery
Designed by yours truly, with soundscapes recorded near the Pai Waterfalls in Thailand. With evanescent waterfalls and the sounds of tropical birds panning through each headphone. These trauma sensitive yoga Nidra meditation practices will leave you feeling calmer, more grounded and more in control of your nervous system.
Lots of love and blessings,
Gii Nina,
The Stressed Out Yogi.
Yoga Nidra works by shifting brainwave states and gently lowering Default Mode Network activation, helping the mind soften its grip on distressing stimuli while the body learns safety through repetition.
This is not about transcendence.
It’s about regulation. You don’t need to be calm to begin. You just need to begin…
1. Ground and Stabilise: Root Chakra
2. Flow and Feel: Sacral Chakra
3. Empower and Reclaim: Solar Plexus
4. Open and Connect: Heart Chakra
5. Speak and Express: Throat Chakra
6. See and Integrate: Third Eye Chakra
7. Rest and Align: Crown Chakra
If you enjoyed this series of trauma sensitive yoga Nidra’s please do check out my ‘pre-recorded’ ‘Pranayama for Stress and Anxiety Workshop’ by clicking on the link below. Where we explore breathwork practices to regulate the nervous system in order to bring us out of a state of hyper-arousal and into a state of calm and ease.
The practices include: Sama Vritti (equal part breath) which has been shown to increase heart rate variability, Ujjayi breath where we breath into the lower ribs, shown to activate the parasympathetic nervous system, combined with the throat lock which improves our intuition. Nadi Shodana (alternate nostril breathing), a cleansing breath practice for the nervous system and mind and finally the yogic-three-part breath (belly breath) and it’s calming parasympathetic effects. This course comes with 4x downloadable PDF’s that compliment each breathwork practice with Yoga asana recommendations, and complimentary meditations and mindfulness practices.
Please do check it out.
A trauma-sensitive Yoga Nidra for the Root Chakra, designed to support nervous system regulation and cultivate a felt sense of safety. Using gentle breathwork and light visualisation, this practice helps ease hypervigilance, fear, safety and security and restlessness, related to early childhood traumas grounding you safely in your body. This practice can provide relief from fear, anxiety, financial instability, and physical issues like lower back pain, fatigue, or poor circulation
A trauma-sensitive Yoga Nidra for the Solar Plexus Chakra, supporting nervous system regulation and a sense of personal power. Through gentle breathwork and visualisation, this practice helps strengthen boundaries and personal will, reducing internalised anger and helplessness, helping you to restore a sense of confidence and agency in the body and improving self-esteem.
A trauma-sensitive Yoga Nidra for the Sacral Chakra, carefully designed to regulate the nervous system and support emotional balance. With gentle visualisation and choice-based breathwork, this practice helps release internalised shame, or guilt, reconnect you with your creativity, and bring ease to any emotional overwhelm that you may be currently experiencing.
A trauma-sensitive Yoga Nidra for the Heart Chakra, combining breath awareness and light visualisations to soothe grief, internalised anger, or relational stress, betrayal, rejection, or abandonment wounds, whilst cultivating compassion and co-regulation.
A trauma-sensitive Yoga Nidra for the Throat Chakra, using gentle visualisation and breath work to support self-expression, speaking your truth, and releasing patterns of suppression or internal conflict. Working with releasing any fears of judgement, criticism and manipulation.
A trauma-sensitive Yoga Nidra for the Third Eye Chakra, guiding the nervous system toward calm and clarity. With gentle visualisation and breathwork, this practice helps reduce rumination, cultivate insight, and restore mental balance in a safe, grounded way.
A trauma-sensitive Yoga Nidra for the Crown Chakra, designed to regulate the nervous system and foster integration. Gentle visualisation and breathwork support calm awareness, ease existential tension, and cultivate a felt sense of connectedness and safety. Intended to ease dissociation, spiritual disconnection, and rigid, fear based thinking processes.