Objectives: There is evidence that yoga practice is associated with decreased stress, worry, and depression, and with improved mindfulness-based skills. These findings had not been previously replicated for a sample of college students. This study evaluated whether iRest yoga-nidra practice was associated with reduced perceived stress, worry, and depression, and increased mindfulness in a sample of college student s. Methods: Sixty-six students age 18-56 completed an 8-week iRest yoga-nidra intervention that was offered for 8 semesters. Assessment occurred 1 week prior to intervention onset and during the class period following the intervention. Qualitative data were collected at Weeks 4 and 8. Results: Statistically significant pre- to posttest improvements in perceived stress, worry, and depression were found. Pre-existing depression accounted for most of the change in worry and perceived stress scores. Pre- to post test improvements in mindfulness-based skills were also detected. Conclusions: iRest yoga-nidra practice may reduce symptoms of perceived stress, worry, and depression and increase mindfulness-based skills.

American College Health Association. (Spring 2012). American College Health Association-National College Health Assessment-II: Reference Group Executive Summary. Retrieved from http://www.acha-ncha.org/reports_ACHA-NCHAII.html. http://www.acha-ncha.org/reports_ACHA-NCHAII.html
Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125-143.
Mindfulness training as a clinical intervention: A conceptual and empirical review
Clinical Psychology: Science and Practice
, vol. 
10
 (pg. 
125
-
143
)
Baer, R. A., Smith, G. T., Hopkins, J., Krietemeyer, J., & Toney, L. (2006). Using self-report assessment methods to explore facets of mindfulness. Assessment, 13(1), 27-45.
Using self-report assessment methods to explore facets of mindfulness.
Assessment
, vol. 
13
 (pg. 
27
-
45
)
Beck, A. T., Steer, R. A., & Brown, O. K. (1996). Beck Depression Inventory manual (2nd ed.). San Antonio. TX: Psychological Corporation.
Beck Depression Inventory manual
Bennett, S. M., Weintraub, A., & Khalsa, S. B. (2008). Initial evaluation of the life force yoga program as a therapeutic intervention for depression. International Journal of Yoga Therapy, 18, 49-57.
Initial evaluation of the life force yoga program as a therapeutic intervention for depression.
International Journal of Yoga Therapy
, vol. 
18
 (pg. 
49
-
57
)
Black, D. S., Milam, J., & Sussamn, S. (2009). Sitting meditation interventions among youth: A review of treatment efficacy. Journal of American College Health, 124, e532-e541.
Sitting meditation interventions among youth: A review of treatment efficacy
Journal of American College Health
, vol. 
124
 (pg. 
e532
-
e541
)
Brown, K. W., Ryan, R. M., & Creswell, J. D. (2007). Mind fulness : Theoretical foundations and evidence for its salutary effects. Psychological Inquiry, 18(4), 211-237.
Mind fulness : Theoretical foundations and evidence for its salutary effects
Psychological Inquiry
, vol. 
18
 (pg. 
211
-
237
)
Caldwell, K., Harrison, M., Adams, M., Quin, R. H., & Greeson, J. (2010). Developing mindfulness in college students through movement-based courses: Effects on regulatory self-efficacy, mood, stress, and sleep quality. Journal of American College Health, 58(5), 433-442.
Developing mindfulness in college students through movement-based courses: Effects on regulatory self-efficacy, mood, stress, and sleep quality
Journal of American College Health
, vol. 
58
 (pg. 
433
-
442
)
Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior,24, 385-396.
A global measure of perceived stress
Journal of Health and Social Behavior
, vol. 
24
 (pg. 
385
-
396
)
Deckro, G. R., Ballinger, K. M., Hoyt, M., Wilcher, M., Dusek, J., Myers, P., . . . Benson, H. (2010). The evaluation of a mind/body intervention to reduce psychological distress and perceived stress in college students. Journal of American College Health, 50(6), 281-287.
The evaluation of a mind/body intervention to reduce psychological distress and perceived stress in college students
Journal of American College Health
, vol. 
50
 (pg. 
281
-
287
)
Hyun, J. K., Quinn, B. C., Madon, T., & Lustig, S. (2006). Graduate student mental health: Needs assessment and utilization of counseling services. Journal of College Student Development, 47(3), 247-266.
Graduate student mental health: Needs assessment and utilization of counseling services
Journal of College Student Development
, vol. 
47
 (pg. 
247
-
266
)
Jain, S., Shapiro, S. L., Swanick, S., Roesch, S. C., Mills, P. J., & Schwartz, G. E. (2007). A randomized controlled trial of mindfulness meditation versus relaxation training: Effects on distress, positive states of mind, rumination, and distraction. Annals of Behavioral Medicine, 33(1), 11-21.
A randomized controlled trial of mindfulness meditation versus relaxation training: Effects on distress, positive states of mind, rumination, and distraction
Annals of Behavioral Medicine
, vol. 
33
 (pg. 
11
-
21
)
Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. New York, NY: Delta.
Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness
Kabat-Zinn, J. (1996). Mindfulness meditation: What it is, what it isn't, and its role in health care and medicine. In Y. Haruki, Y. Ishii, M. Suzuki (Eds.), Comparative and psychological study on meditation (pp. 161-170). Netherlands: Eburon Publishers.
Comparative and psychological study on meditation
(pg. 
161
-
170
)
Kabat-Zinn, J. (2005). Bringing mindfulness to medicine: An interview with Jon Kabat-Zinn, PhD. Interview by Karolyn Gazella. Advances in Mind-Body Medicine, 21(2), 22.
Bringing mindfulness to medicine: An interview with Jon Kabat-Zinn, PhD. Interview by Karolyn Gazella
Advances in Mind-Body Medicine
, vol. 
21
 pg. 
22
 
McCall, T. (2007). Yoga as medicine: The yogic prescription for health and healing. New York, NY: Bantam Dell.
Yoga as medicine: The yogic prescription for health and healing
Meyer, T. J., Miller, M. L., Metzger, R. L., & Borkovec, T. D. (1990). Development and validation of the Penn State Worry Questionnaire. Behaviour Research and Therapy, 28(6), 487-495.
Development and validation of the Penn State Worry Questionnaire
Behaviour Research and Therapy
, vol. 
28
 (pg. 
487
-
495
)
Miller, R. (2006). Your brain on yoga nidra: Questions for Richard Miller KYTA bulletin. Retrieved from http://kripalu.org/jyta_artcl.php?id=265. http://kripalu.org/jyta_artcl.php?id=265
NASPA: Student Affairs Administrators in Higher Education. Mental Health on Campus Improveme nt Act. Retrieved from http://www.naspa.org/divctr/pp/mentalhealth.cfm/. http://www.naspa.org/divctr/pp/mentalhealth.cfm/
Oman, D., Shapiro, S. L., Thoresen, C. E., Plante, T. G., & Flinders, T. (2008). Meditation lowers stress and supports forgiveness among college students: A randomized controlled trial. Journal of American College Health, 56(5), 569-578.
Meditation lowers stress and supports forgiveness among college students: A randomized controlled trial
Journal of American College Health
, vol. 
56
 (pg. 
569
-
578
)
PASW Statistics 20.0 (Ve rs i on 20.0.0) [Computer softw are]. (2012). Chicago, IL: IBM. Retrieved from http://www.spss.com. http://www.spss.com
Peters, R. (1997). Getting what you came for: The smart student's guide to earning an MA or a Ph.D. New York, NY: Farrar, Straus, and Grioux.
Getting what you came for: The smart student's guide to earning an MA or a Ph.D.
Pilkington, K., Kirkwood, G., Rampes, H., & Richardson, J. (2005). Yoga for depression: The research evidence. Journal of Affective Disor ders, 89(1-3), 13-24.
Yoga for depression: The research evidence
Journal of Affective Disor ders
, vol. 
89
 (pg. 
13
-
24
)
Rizzolo, D., Zipp, G. P., Stiskal, D., & Simpkins, S. (2009). Stress management strategies for students: The immediate effects of yoga, humor, and reading on stress. Journal of College Teaching & Learning (TLC), 6(8), 79-88.
Stress management strategies for students: The immediate effects of yoga, humor, and reading on stress
Journal of College Teaching & Learning (TLC)
, vol. 
6
 (pg. 
79
-
88
)
Robson, R. (2011). A critical assessment of the acute effects of yoga and cardiovascular exercise on markers of mood and stress. Journal of Yoga Physical Therapy 1, 4.
A critical assessment of the acute effects of yoga and cardiovascular exercise on markers of mood and stress
Journal of Yoga Physical Therapy
, vol. 
1
 pg. 
4
 
Shapiro, S. L., Brown, K. W., & Biegel, G. M. (2007). Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training. Training and Education in Professional Psychology, 1(2), 105-115.
Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training
Training and Education in Professional Psychology
, vol. 
1
 (pg. 
105
-
115
)
Sieben, L. (2011). Nearly a third of college students have had mental-health counseling, study finds. The Chronicle of Hig her Education [online] . Available at: http://chronicle.com/article/Nearly-a-Third-of-College/. http://chronicle.com/article/Nearly-a-Third-of-College/
Smith, C., Hancock, H., Blake-Mortimer, J., & Eckert, K. (2007). A randomized comparative trial of yoga and relaxation to reduce stress and anxiety. Complementary Therapeutic Medicine, 15(2), 77-83.
A randomized comparative trial of yoga and relaxation to reduce stress and anxiety
Complementary Therapeutic Medicine
, vol. 
15
 (pg. 
77
-
83
)
Tekur, P., Nagarathna, R., Chametcha, S., Hankey, A., & Nagendra, H. R. (2012). A comprehe ns ive yoga program improves pain, anxiety and depression in chronic low back pain patients more than exercise: An RCT. Complementary Therapies in Medicine, 20(3), 107-118.
A comprehe ns ive yoga program improves pain, anxiety and depression in chronic low back pain patients more than exercise: An RCT.
Complementary Therapies in Medicine
, vol. 
20
 (pg. 
107
-
118
)
Weinfurt, K. P. (1995). Multivariate analysis of variance. In L. G. Grimm & P. R. Yarnold (Eds.), Reading and understanding multivariate statistics (pp. 245-276). Washington, DC: American Psychological Association.
Reading and understanding multivariate statistics
(pg. 
245
-
276
)
Wheeler, A., & Wilkin, L. (2007). A study of the impact of yoga asana on perceived stress, heart rate, and breathing rate. International Journal of Yoga Therapy, 17, 57-63.
A study of the impact of yoga asana on perceived stress, heart rate, and breathing rate
International Journal of Yoga Therapy
, vol. 
17
 (pg. 
57
-
63
)
Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4, 49-54.
Exploring the therapeutic effects of yoga and its ability to increase quality of life
International Journal of Yoga
, vol. 
4
 (pg. 
49
-
54
)
This content is only available as a PDF.