The Science of The Breath

Breathing is everything. Rather, correct breathing is everything.

It can be the difference between a super-strong pain-free body and one that’s under constant Cortisol distress and full of instability.

When you take a deep breath in and your diaphragm contracts down, it stimulates the vagus nerve. When the vagus nerve is stimulated, this sends a message back up to the brain telling you to relax. Lots of wonderful things happen when we relax. We sleep better,  food digest better, the process of waste products elimination is better, and even sex is better.

So, what happens if you have a shallow breathing pattern and the top of your chest and shoulders move primarily when you take air in? Say hello to your friend Cortisol — your body is thrown into a flight or fight stimulus! No one needs that extra stress, life is hard enough, so let’s break it down a bit more and get you into a correct deep breathing pattern.

Although many people feel a deep breath comes solely from the expansion of the chest, chest breathing (in of itself) is not the best way to take a deep breath. While most of us never give breathing a second thought, the way we draw breath can affect our physical, mental and emotional well-being.

Breathing correctly is the path to self-healing. Besides transporting oxygen and carbon dioxide through the bloodstream, how else do you think the breath contributes to our health and well-being?

Reducing stress, sleeping better, or relieving pain – all may be as simple as becoming conscious of our breath. Deep breathing techniques can change our life!
Becoming conscious of our breath

Poor breathing habits can lead to negative health consequences—our body’s organs cannot work to their full potential without plenty of oxygen and the proper elimination of carbon dioxide. Many common health ailments such as high blood pressure, migraine headaches, anxiety, stress, chronic pain, depression, asthma, and insomnia. can be at least alleviated or completely controlled simply by making a conscious effort to breathe slowly and deeply.

Breathing properly can reduce stress levels, improve workouts and boost your immunity to infections and illnesses. Poor breathing can contribute to panic attacks and even conditions like insomnia and depression.

So, what can we do to reverse these obviously undesirable effects? Simply pause and become aware of the incoming and outgoing breath. Allow the breath’s rhythm to the center, ground and calm you. Just Breathe Consciously! 

Conscious breathing is a great form of meditation that can be easily practiced anywhere, anytime! 

How do you take a deep breath?

Test #1: Place your hands surrounding your rib cage right under your chest and take in a big breath of air. Your ribs should move out in the front, sides, and back. Did you feel them move? They should move a lot! Maybe you only felt some of your ribs move? Did the ribs on the back left under your thumb not move as much as the right? No? There’s the source of that neck or midback tightness you’ve been feeling. Fascinating, isn’t it?

Step one: Get your ribs to expand out in a 360 fashion when you breathe.

Test #2: Did your diaphragm contract down in a deep breathing pattern with great rib expansion? Did you feel expansion right under your ribcage or did your ribcage move followed by your shoulders and your belly suck in? Now, I want you to drop a couple of fingers down under your ribcage while leaving one or two on top. Take a deep breath in. Did it expand out into your fingers right under your ribcage?

Breathing is absolutely essential to life, but it’s often overlooked as a necessity for good health. Practicing conscious breathing can help us to improve our sleep, reduce stress, and boost overall health.

Breathing properly can reduce stress levels, improve workouts and boost your immunity to infections and illnesses. Poor breathing can contribute to panic attacks and even conditions like insomnia and depression. Conscious breathing is a great form of meditation that can be easily practiced anywhere, anytime! Simply pause and become aware of the incoming and outgoing breath. Allow the breath’s rhythm to the center, ground and calm you.

Breathing is most unique as compared to other visceral (e.g. digestion, endocrine, or cardiovascular) functions in that it can also be regulated voluntarily.

Cellular metabolism (reactions in the cell to produce energy) for example, is regulated by oxygen provided during breathing. There is clear evidence that controlled breathing techniques can affect oxygen consumption and metabolism (Jerath et al., 2006). In fact, much of the aim of pranayama breathing (yogic breathing) appears to shift the autonomic nervous system away from its sympathetic (excitatory) dominance. Pranayama breathing has been shown to positively affect immune function, hypertension, asthma, autonomic nervous system imbalances, and psychological or stress-related disorders (Jerath et al., 2006). Jerath and colleagues add those investigations regarding stress and psychological improvements support evidence that pranayama breathing alters the brain’s information processing, making it an intervention that improves a person’s psychological profile.”

Slow pranayama breathing techniques show the most practical and physiological benefit, yet the underlying mechanism of how they work is not fully elucidated in the research (Jerath et al., 2006). However, Jerath and colleagues hypothesize that “the voluntary, slow deep breathing functionally resets the autonomic nervous system through stretch-induced inhibitory signals and hyperpolarization (slowing electrical action potentials) currents…which synchronizes neural elements in the heart, lungs, limbic system and cortex.” As well, investigations have demonstrated that slow breathing pranayama breathing techniques activate the parasympathetic (inhibitory) nervous system, thus slowing certain physiological processes down that may be functioning too fast or conflicting with the homeostasis of the cells (Jerath et al., 2006).

Thus, one meaningful aspect in learning breathing techniques is the awareness in the difference in smooth, even breathing to erratic breathing. Modifications in respiratory patterns come naturally to some individuals after one lesson, however, it may take up to six months to replace bad habits, and ultimately change the way one breathes (Sovik, 2000). The general rule, often noted in studies, and particularly observed by Gallego et al. (2001) was that if a voluntary act is repeated, “learning occurs, and the neurophysiological and cognitive processes underpinning its control may change.” Gallego et al. continue that while some changes can be made, the need for longer-term studies is warranted to better understand the attention-demanding phases involved with these breathing changes.

To summarize, Sovik suggests the characteristics of optimal breathing (at rest) are that it is diaphragmatic, nasal (inhalation and exhalation), smooth, deep, even, quiet and free of pauses.

Final Thoughts
The research is very clear that breathing exercises (e.g. pranayama breathing) can enhance parasympathetic (inhibit neural responses) tone, decrease sympathetic (excitatory) nervous activity, improve respiratory and cardiovascular function, decrease the effects of stress, and improve physical and mental health (Pal, Velkumary, and Madanmohan, 2004). 



WOHASU 2018 – Video Presentation.

Learn how to access the power that lies within you!

As the Chair of the 2018 Global Yoga Community Board for The World Happiness Summit- (WOHASU),  I felt honored to also have been invited to provide a presentation alongside world leaders in the science of happiness.

Because the pursuit of happiness is such a personal journey that is dependent on several factors,  I wanted to share with you, one of the most basic and powerful tools to access your happiness. The tool that I presented at WOHASU 2018 conference, was The Power of the Breath”. 

This video will endeavor to explain the physiological mechanisms and the mind-body connection of breathing, as well as many of the research driven applications utilized with breathing. 

I hope you enjoy this presentation and that you can pass this information on to your love ones 🙂

Much Love and Gratitude,





Water and Brain Function Optimization

Over 70 % of your body is composed of water, and every function in the body is dependent on water, including the activities of the brain and nervous system.

Water and Brain Function – “How to Improve Memory and Focus”  – by Merlin Hearn and Nancy Hearn

The average person in the U.S. drinks less than a quart (32 ounces) of water a day.
Yet, according to the Mayo Clinic, the average adult loses more than 80 ounces of water every day through sweating, breathing, and eliminating wastes.
If you are drinking less than 80 ounces of water a day, what is the impact on your brain function? Drinking water and brain function are integrally linked.
Lack of water to the brain can cause numerous symptoms including problems with focus, memory, brain fatigue and brain fog, as well as headaches, sleep issues, anger, depression, and many more.

Water and Brain Energy

The brain is one of the most important organs in your body to keep fueled. It is approximately 85 percent water and brain function depends on having abundant access to water.

Drinking water and brain function are integrally linked.

Water gives the brain the electrical energy for all brain functions, including thought and memory processes.
According to Dr. Corinne Allen, founder of the Advanced Learning and Development Institute, brain cells need two times more energy than other cells in the body. Water provides this energy more effectively than any other substance.
Water is also needed for the brain’s production of hormones and neurotransmitters. Nerve transmission requires one-half of all the brain’s energy.When your brain is functioning on a full reserve of water, you will be able to think faster, be more focused, and experience greater clarity and creativity.

Daily hydration will not only help with better thinking, it can help prevent attention deficit disorder in children and adults.
The reason why it is important to drink plenty of water throughout the day for optimal brain function is because your brain does not have any way to store water.
When your body loses more water than you are replacing, dehydration will kick in and brain function will be affected.

Brain Symptoms of Dehydration

Dehydration causes your brain to shut down and not run at full speed. Some of the mental symptoms of dehydration include brain fog, afternoon fatigue, focus issues, depression, anger, emotional instability, exhaustion, headaches, sleep issues, stress, and a lack of mental clarity and acuity.Studies have shown that if you are only 1 percent dehydrated, you will likely have a 5 percent decrease in cognitive function.
If your brain drops 2 percent in body water, you may suffer from fuzzy short-term memory, experience problems with focusing, and have trouble with math computations.
Further studies have shown that prolonged dehydration causes brain cells to shrink in size and mass. This is most common in the elderly, many of whom tend to be chronically dehydrated for years.

Dehydration is also a known factor in dementia and proper hydration may help reduce the risk of Alzheimer’s, Parkinson’s, and Lou Gehrig’s disease.
Water is also essential for delivering nutrients to the brain and for removing toxins. When the brain is fully hydrated, the exchange of nutrients and toxins will be more efficient—thus ensuring better concentration and mental alertness.

Water and Brain Challenges

Dr. Allen has found that people with brain challenges such as Autism, Aspergers, ADD, head injuries, anxiety attacks and depression often drink almost no water each day! The lack of water only enhances brain dysfunction.
Brain inflammation is often associated with various types of brain challenges, especially injuries, and will often result in the body’s inability to detoxify harmful substances from the brain.
When the body is dehydrated, the detoxification problem linked to inflammation is exacerbated.
Free radicals such as radiation, pollutants, chemicals, pesticides, and toxic metals pass freely through the brain’s blood supply. To stop the many sources of free radicals attacking the brain and causing brain inflammation, a strong antioxidant and powerful anti-inflammatory agent is needed.

Water provides essential energy to the brain, keeps the nerve signals going, delivers nutrients to the brain, and removes toxins. We need to be drinking enough water daily to keep the brain fueled and energized for optimum function.

Recommendations for Improved Brain Function

To start your day off right for optimal brain function, I recommend drinking 12 to 16 ounces of water as soon as you wake up.
Always keep a bottle of filtered water near you throughout the day, especially if you have a job that requires a lot of mental activity.

Drinking water regularly will help to keep your brain fueled, oxygenated, and energized.

Many people think, like I use to, that they can drink soda, coffee, milk, or juice instead of water and get the same level of hydration. This is simply not true.
Bottom line, if you want your brain to function well, receiving and sending signals to the rest of your body, make sure it receives the water it needs.
In addition, the type of water you drink is extremely important. I recommend filtered drinking water over tap, bottled, distilled, or reverse osmosis water.

Reference Water and the Brain
Further reading . . .
Depression and Dehydration – Key Reasons They Are Linked
Return from Water and Brain to Health Benefits of Drinking Water

I hope you enjoy this article and choose to stay on the path to wellness by staying hydrated.

REMEMBER: The recipe for well-being is simple: 


My Love and Gratitude to YOU !

Veronica Vidal



WOHASU 2018 – ‘What Is Yoga?” by Veronica Vidal

Veronica Vidal is a Fellow Founder and  the Chair of  the Global Yoga Community Board  for The World Happiness Summit 2017, 2018 (WOHASU) 

In this video presentation Veronica explains what is Yoga and why practice Yoga as an integral part to find happiness ? 
“Happiness is a choice that one needs to cultivate, and yoga is a powerful tool to sustain happiness, as well as to become resilient to the inevitable vicissitudes of life.”

Including Yoga In Your Fitness Training Program

Why not enhance your athletic performance, improve the results of your fitness training and prevent injury by adding yoga to your exercise plan now?

A well-rounded yoga practice includes dynamic flexibility training, core stabilization, strengthening and balance work. By focusing on these vital elements, yoga can help you recover faster after workouts, open up the tight areas that hinder performance, improve range of motion, and developmental focus and concentration.

You might be thinking to yourself, “Stillness? Acceptance? Balance? That’s boring.” If that’s the case, maybe you have not yet tried to stay still in an arm balancing pose or even downward dog for a good length of time. Yoga can test your body and push it to its limit, all while fostering intentional breath and mental focus and stillness. It’s a triple-edged sword.

Yoga fosters balance because it is itself a balanced practice, allowing you to achieve a wide range of athletic goals, mobility, strength, and flexibility all at the same time. And if you’re an athlete, yoga can bring a new balance to your training by helping you prevent injuries.

Yoga can also provide benefits for specific exercises and activities. With the right combination of poses, you can create flows to target muscle groups and skills that are specific to your sport.

Yoga widens range of motion and increases access to more muscle fibers, allowing for more substantial hypertrophy in any given muscle group. If you supplement your regular lifting routine with yoga classes, you’ll be able to activate ignored sections of muscle.

Deep abdominal breathing is a huge part of yoga, and it activates the parasympathetic nervous system. This lowers levels of cortisol, a hormone that forces your body to hold onto belly fat. Training yourself to breathe deeply through yoga can reduce stress and cortisol levels in your daily life.

Practicing yoga is lowering your heart rate. More intense yoga routines will challenge your heart and breathing rates, which strengthen your cardiovascular system and can lead to a reduction in overall heart rate. Your breathing volume can also improve, providing more oxygen for your body to work as efficiently as possible.

Include VeroYoga to your fitness routine and experience the results for yourself. All VeroYoga levels are suitable for any fitness program.  Join us @ The Key Biscayne Community Center 10 Village Green Way, Key Biscayne, FL 33149 

Descubre la Mejor Experiencia de Relajación

En mi trayectoria de estudio y práctica de yoga, he sido extremadamente afortunada de haber  recibido guía individual y personalizada por más de 25 años de un gran maestro de la India, Swami Brahmavidyananda Saraswati -“Swamiji”

En la foto estamos Swamiji y yo en Bihar, India.

En todos los años compartidos con Swamiji he aprendido incontables técnicas de yoga, respiración, relajación, meditación y yoga terapia. Una de las técnicas más poderosas que aprendí con Swamiji es la práctica de YOGA NIDRA.

Yoga Nidra  es una estrategia indispensable no solo para contrarrestar la velocidad y los efectos del estress que demanda nuestro ritmo de vida, sino también es una herramienta infalible cuando se trata de re-programar nuestro subconsciente, con el fin de alcanzar nuestras metas y objetivos más deseados.

Se ha comprobado que Yoga Nidra es una tecnica poderosa para reducir el estress y para aumentar la sensacion de bienestar en solo unos minutos diarios!

Obten tu copia ahora, por SOLO U$S 2.99  Has clic aqui

        ¿Qué es el Yoga Nidra?

El Yoga Nidra es una poderosa técnica de meditación guiada y relajación profunda desarrollada en la India.

Yoga Nidra  significa “Yoga del sueño psíquico”.  Sin embargo, su propósito no es quedarse dormido.

El objetivo del Yoga Nidra es alcanzar una relajación profunda consciente. Es una técnica que permite que  la mente se mantenga despierta en un estado entre la vigilia y el sueño, mientras  que el cuerpo duerme. En otras palabras, es un estado de sueño con plena lucidez, en donde la persona se encuentra en el límite entre estar dormido y estar despierto.

En el Yoga Nidra la mente debe estar totalmente ocupada en seguir las instrucciones, las cuales son rápidas y requieren atención aguda.

El Yoga Nidra es un método de interiorización de los sentidos que, marcadamente reduce la conciencia del mundo externo. Como resultado se logra alcanzar un estado profundo de relajación en donde se aflojan tensiones psicosomáticas y se libera la mente del material que la perturba.

1 hora de Yoga Nidra equivale a 4 horas de sueño en la noche.

Si se practica justo antes de acostarse, todo el cuerpo y la mente se relajan, el sueño es más profundo y refrescante, y es necesario menos tiempo de sueño.

 ¿Cómo se practica el Yoga Nidra?

A diferencia de otras prácticas de meditación, el Yoga Nidra debe realizarse en Savasana  (Recostado cómodamente boca arriba con los ojos cerrados.)

La posición debe ser simétrica para recibir los beneficios de la relajación en ambos lados del cuerpo simultáneamente.

Durante toda la sesión de Yoga Nidra debes permanecer en la misma posición, por lo que es muy importante que encuentres la mayor comodidad. (Puedes usar mantas y almohadas para lograr tu posición ideal de relajación.)

Los ojos deben estar cerrados durante toda la sesión.

Enfócate en el momento presente. Deja de lado lo que has hecho hasta ahora o lo que te queda por hacer. Comprométete en estar aquí y ahora.

Es importante mantenerte alerta para evitar dormirte. Sobre todo al principio, es normal que  te duermas, pero no lo conviertas en algo habitual. Intenta terminar la sesión y luego dormirte. El Yoga Nidra ofrece incontables beneficios que te estarías perdiendo.

La sesion de Yoga Nidra debe ser guiada por un profesor o por un audio.

¿Cómo se “programa la mente” con Yoga Nidra?

La mente tiene tres dimensiones: consciente, subconsciente e inconsciente.

Yoga Nidra es una manera revolucionaria de cortar la resistencia y la charla mental que se experimenta cuando uno se sienta a hacer meditación.

El estado que se alcanza durante la práctica de Yoga Nidra llega a las profundidades del subconsciente e inconsciente. En este estado de profundidad se establece una “resolución” personal (lo que en la India se llama “Sankalpa”). La “resolución” establecida en las profundidades de la mente, es como plantar una semilla en tierra fértil.

Por este motivo el Yoga Nidra es un instrumento efectivo y directo de purificación y programación personal mental.

¿Qué es exactamente el “Sankalpa”?

Sankalpa (en sanscrito संकल्प) significa una determinación, una resolución personal, un deseo, una intención formada en el corazón o en la mente. Es el primer paso práctico por el que se aumenta la potencialidad de la mente y la capacidad para aprovechar la fuerza de voluntad.

El Sankalpa es una resolución afirmativa que se repite mentalmente tres veces al principio y al final del Yoga Nidra. Tiene que ser una frase corta y positiva, hay que repetirla mentalmente, sentirla, y visualizarla. Esta resolución repetida en estado de relajación, será una orden que la mente consciente da a la mente subconsciente, en estado de alta receptividad, para luego manifestarse a nivel consciente aportando cambios en la personalidad y en la vida.

¿Cómo se establece una “resolución personal” (Sankalpa)?

El Sankalpa es una afirmación positiva.

Antes de iniciar la sesión de Yoga Nidra debes decidir sobre aquello que quieres modificar o afianzar de tu personalidad, o lograr en tu vida.

La frase o sankalpa que elijas debe ser breve, formulada en presente y en primera persona y siempre con un enunciado positivo, por ejemplo:

  • “Soy feliz y disfruto de cada instante de mi vida”
  • “Atraigo a mi vida abundancia de éxito, paz y amor”
  • “Me amo y me respeto en todo momento”.
  • “Yo creo en mí firmemente”
  • “Tengo calma y paz interior”
  • “Gozo de perfecto estado de salud”.

El proceso de elección de tu  sankalpa es muy importante. Debes hacer un ejercicio de introspección y decidir qué es aquello que te debilita o que añoras para tu vida.

Recuerda que es importante que tengas tu “resolución” determinada antes de iniciar la sesión de Yoga Nidra, ya que la debes repetir al comienzo y al final de la práctica.

¿Cuánto dura una sesión de Yoga Nidra?

Dependiendo de lo que se quiera lograr, las sesiones son de diversas duraciones. La sesion tipica es de alrededor 25 minutos. 

¿Quién puede realizar yoga nidra?

El Yoga Nidra lo puede realizar todo el mundo a excepción de aquellas personas que padezcan episodios de epilepsia o brotes psicóticos.

¿Cuál es el mejor momento para practicar Yoga Nidra?

Los mejores momentos para la práctica del Yoga Nidra son la mañana al despertar y la noche, antes de acostarte.

Un momento muy recomendable para la sesión de Yoga Nidra es cuando acabas la sesión de posiciones de Yoga. Puedes terminar haciendo la postura de Savasana para comenzar con la sesión de Yoga Nidra. Este es mi momento preferido.

¿Cuáles son los beneficios de Yoga Nidra?

Yoga Nidra ofrece incontables beneficios:

A nivel mental-emocional :

  • Actúa como antídoto para el estrés.
  • Reduce la ansiedad actuando como sedante natural
  • Provoca sensación de paz y tranquilidad que dura a lo largo del día.
  • Relaja la mente y permite pensar con mayor claridad, puesto que se activan ambos hemisferios del cerebro
  • Despierta la creatividad y despeja la mente.
  • Mejora la memoria y el aprendizaje.
  • Aumenta la fuerza de voluntad.
  • Mejora la calidad del sueño y combate el insomnio.

Estos beneficios son acumulativos y evolutivos: a más relajación, más tranquilidad. Cuando más practicamos las técnicas de relajación consciente, más fácil y rápidamente entraremos al nivel alfa, y podremos permanecer en él durante más tiempo.

A nivel físico:

  • Disminuye la presión arterial y del ritmo cardiaco
  • Relaja el cuerpo
  • Alivia el dolor del cuerpo.
  • Regula la respiración.
  • Aporta mayor nivel de oxígeno al cerebro y a las células en general.
  • Disminuye de la tensión muscular.
  • Reduce de los niveles de secreción de adrenalina y cortisol por las glándulas suprarrenales.
  • Aumenta de vasodilatación general.
  • Reduce en los niveles de colesterol y grasas en la sangre.
  • Aumenta el nivel de producción de leucocitos, lo que refuerza el sistema inmunológico.

La práctica de Yoga Nidra  te llevara a estados de  profunda calma y tranquilidad. En cada práctica serás tú mismo el que establezca una corta resolución mental acerca de lo que tú quieres manifestar en tu vida. La resolución formulada durante la práctica de Yoga Nidra es como plantar una “semilla poderosa” en tu mente subconsciente y  desde allí romper códigos auto-limitantes que te llevaran a la transformación deseada en tu personalidad y en tu vida.

La meditación guiada Yoga Nidra, es el medio más eficaz para transformar tu vida.

Tu ya tienes una vision de lo que quieres para tu  vida.  Comienza con la practica de Yoga Nidra para dirigir el timón de tu destino en la dirección que tu decidas.

Has clic aqui para obtener tu Yoga Nidra por SOLO US$ 2.99 !

Descarga en tu computador, o cualquier DISPOSITIVO MÓVIL la meditación guiada de Yoga Nidra que yo misma prepare para ti, palabra por palabra transcripcion fiel, desde su propia cuna,  INDIA.

Por favor, dejame saber si tienes alguna pregunta acerca de esta tecnica de yoga !

Y recuerda de compartir conmigo, como te va con esta herramienta ancestral e infalible ¡

Con Amor y Gratitud,

Veronica Vidal

Discover the Ultimate Relaxation Experience

In my yoga journey of practicing and studying this ancient discipline, I’ve been extremely fortunate to receive individual and personalized guidance for more than 25 years from a great yoga teacher from India, Swami Brahmavidyananda Saraswati -“Swamiji” 

In the photo to the left, I am with Swamiji, in Bihar, India.

In all the years shared with Swamiji, I have learned countless yoga techniques, breathing exercises, relaxation methods, meditation, and yoga therapies. Of these, one of the most powerful techniques I learned with Swamiji was the practice of YOGA NIDRA.

Yoga Nidra is a powerful strategy to counteract the speed and effects of stress in our bodies and minds.

Also, and as important, it is an infallible tool when it comes to re-programming the subconscious mind, to achieve one”s desired goals and objectives.

Yoga Nidra is proven to reduce stress & increase the sense of  well-being  in as little as a few minutes a day!

Get your copy for ONLY $2.99 click here 


        ¿What is Yoga Nidra?

Yoga Nidra is a powerful technique of guided meditation and deep relaxation developed in India.

Yoga Nidra means “Yoga of psychic sleep”. However, its purpose is not to fall asleep. The goal of Yoga Nidra is to achieve deep conscious relaxation.

It is a technique that allows the mind to stay awake in a state between wakefulness and sleep, while the body sleeps. In other words, it is a dream state with full lucidity, where the person lies on the borderline between being asleep and awake.

In Yoga Nidra, the mind must be fully engaged in following instructions, which are quick and require acute attention.

Yoga Nidra is a method to withdraw the senses inward and to reduce awareness of the external world. As a result, one achieves a deep state of relaxation to release psychosomatic tensions and to free the mind from the material that upsets it.

1 hour of Yoga Nidra equals to 4 hours of sleep at night.

If you practice just before bedtime, the whole body and mind will relax, your sleep will be deeper and restorative, and you will benefit even with fewer hours of sleep.

 How is Yoga Nidra practiced?

The session of Yoga Nidra should be guided by a teacher or by an audio recording. (click here for your copy)

Unlike other meditation practices, Yoga Nidra should be performed in Savasana (lying comfortably on your back with your eyes closed.)

The position should be symmetrical to receive the benefits of relaxation on both sides of the body simultaneously.

During the whole session of Yoga Nidra, you must remain in the same position, so it is very important that you find the greatest comfort. (You can use blankets and pillows to achieve your ideal position of relaxation.)

Eyes should be closed during the entire session.

Focus on the present moment. Leave aside what you have done so far or what you have left to do. Commit yourself to being here and now.

It is important to stay alert to avoid falling asleep. Especially at the beginning, it is normal to fall asleep, but do not make it a habit. Try to finish the session and then fall asleep. Otherwise, you may miss the countless benefits that Yoga Nidra offers.

How do you “program the mind” with Yoga Nidra?   

The mind has three dimensions: conscious, subconscious and unconscious.

Yoga Nidra is a revolutionary way to cut out the resistance and mental chatter you experience when you sit down for meditation.

The state reached during the practice of Yoga Nidra reaches the depths of the subconscious and unconscious. In this profound mental state, a personal “resolution” is established (what in India is called “Sankalpa”). The “resolution” established in the depths of the mind, is just like planting a seed in the fertile soil.

For this reason, Yoga Nidra is an effective and direct instrument of personal mental purification and self-programming.

What exactly is the “Sankalpa”?  

Sankalpa (Sanskrit संकल्प) means a determination, a personal resolution, a desire, an intention formed in the heart or in the mind. It is the first practical step by which to increase the potentiality of the mind and the ability to harness willpower.

Sankalpa is an affirmative resolution that is mentally repeated three times at the beginning and the end of Yoga Nidra. It has to be a short and positive phrase, that you can feel and visualize. This repeated mental resolution in a state of relaxation will be like a command that the subconscious mind, receives from the conscious mind in a state of high receptivity, and then manifest itself on a conscious level bringing changes in all aspects of a person’s life.

How do you establish a “personal resolution” (Sankalpa)?

Sankalpa is a positive affirmation that you make for yourself.

Before starting the session of Yoga Nidra you must decide on what you want to modify or strengthen in your personality or achieve in your life.

The phrase (Sankalpa) you choose should be brief, formulated in present time, in the first person and always with a positive statement.

Below see some examples:

“I am happy and enjoy every moment of my life”
“I attract abundance of success, peace, and love into my life”
“I love and respect myself at all times.”
“I believe in myself firmly”
“I am calm and at peace”
“I enjoy being in perfect health.”

The process of choosing your Sankalpa is very important. You must do an introspection exercise and decide what are your weaknesses that you want to strengthen, or what is that you long for in life.

Since you must repeat it at the beginning and at the end of the practice, remember to have your “resolution” (Sankalpa) determined before starting the Yoga Nidra session.

How long does a Yoga Nidra session last?

Depending on what you want to achieve, there are different duration. The typical session lasts around 25 minutes.

Who can perform yoga nidra? 

Yoga Nidra can be done by everyone except those who have episodes of epilepsy or psychotic breakouts.

What is the best time to practice Yoga Nidra? 

The best times for practicing Yoga Nidra are mornings as soon as you wake up,  and at night, before you fall asleep.

Another suggested time for the practice of Yoga Nidra is when you finish the session of Yoga postures (Hatha Yoga).  Once in Savasana (relaxation pose)  begin with the Yoga Nidra session. This is my favorite moment.

What are the benefits of Yoga Nidra? 

Yoga Nidra offers countless benefits:

At the mental-emotional level:

  • It acts as an antidote to stress.
  • Reduces anxiety by acting as a natural sedative.
  • It creates a sense of peace and tranquility that lasts throughout the day.
  • It activates both hemispheres of the brain, therefore, relaxing the mind and allowing one to think with more openness.
  • It awakens creativity and clears the mind.
  • Improves memory and learning.
  • Increases willpower.
  • It improves the quality of sleep and fights insomnia.

These benefits are cumulative: the more one relaxes, the more the tranquility one experiences. The more we practice conscious relaxation techniques, the easier and faster we will be able to reach an alpha state of mind and stay in it longer.

At the physical level: 

  • Lowers blood pressure and heart rate
  • Relaxes the body
  • Relieves body pain.
  • Regulates breathing.
  • Increases the level of oxygen to the brain and cells in general.
  • Decreases muscle tension.
  • Reduces levels of adrenaline and cortisol secretion by the adrenal glands.
  • Reduces levels of cholesterol and fats in the blood.
  • It increases the level of production of leukocytes, which strengthens the immune system.

The practice of Yoga Nidra will take you to deep mental states of calmness and tranquility. Use Yoga Nidra and you’ll see how altering your brain-waves can instantly transport you into a magical state of deep relaxation.

The resolution formulated during the practice of Yoga Nidra is like planting a “powerful seed” in your subconscious mind.  From the depth of your own subconsciousness, you will be able to break the codes of self-limiting beliefs.

With the practice of Yoga Nidra, your own mind will lead you to the desired transformation in your personality and in your life.

Yoga Nidra guided meditation is the most effective way to transform your life.

You already have a vision of what you want for your life. Set your intention. Start turning your dreams into reality. With the practice of Yoga Nidra, you can actually, become the architect of your destiny.

Click Here to Get Your Yoga Nidra Now for ONLY $2.99! 

Download on your computer, or any MOBILE DEVICE this powerful guided meditation that I prepared just for you. This is the loyal transcript, word for word,  faithfully from its very cradle,  INDIA. (Click Here)

Please, let me know if you have any questions about this powerful yoga technique.

Remember, to share with me how you do with this ancestral and infallible tool!

With Love and Gratitude,

Veronica Vidal

The Power of “GENTLE” Yoga

ALL YOGA should be GENTLE”. 

Gentle does not necessarily mean “EASY”

In the path of yoga, giving proper training and discipline, one progresses with time. With continuous practice, not only the body but also the mind as well as the nervous system become stronger.

Once we strengthen the “tangible” aspects of our bodies, then, and only then, the practice of yoga can become more intense, however, ALWAYS GENTLE. Gentle means that one listens to one’s body and approaches the asanas gradually, as if “asking the body for permission” and never imposing. Being gentle is powerful and is the sure way to ongoing progress. One can achieve a very difficult and advanced pose in a “gentle” way.

The fact is that the word “asana”, literally from the Sanskrit, translates as “comfortable pose”, which means that ALL yoga poses, no matter how hard they may initially seem, eventually with practice, they become comfortable. (If you’ve practiced yoga long enough, you know exactly what I mean.)

It is important to know that more than 5000 years ago, the complexity of yoga poses was intended to be transformative, restorative, and healing as preparation to deeper practices – some of which are stillness, and meditation.

However, nowadays, yoga has become a “trend”, a “sport”, and a competition. Who can do the hardest pose? Who can do the most complex inversions? How can I create the most sweat possible?

Therefore, people approach it at as a physical challenge exerting and pushing themselves in order to “get it right”, entering into it with the “no pain -no gain” state of mind – many times hurting their bodies in the process.

On the other hand, many individuals find the so-called beginning practices of yoga too advanced for them so they don’t find the courage to ever begin, and if they do, they get discouraged, scared off, and pretty soon they quit.

Also, our lifestyles demand that we spend a lot of time in a sitting position (in front of a screen) –weakening the skeleton and muscular systems.

Conversely, from a sedentary sitting position, we stand up directly into walking and running (in the case of those who practice sports) –causing a strong high impact to the cold and weak back muscles and its nerve endings.   These are the main reasons why people suffer from back muscle spasms, herniated disks, lower back pain, and other sorts of injuries.

Further, demands related to finances, work, relationships, and other situations, constantly challenge our sense of well-being. Our lives are loaded with stressors. Over time, continued strain on your body from routine stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, as well as mental disorders like depression or anxiety.

In response, VeroYoga is now offering a “gentle” program that is all inclusive and accessible to everyone.  Gentle yoga classes attempt to meet yoga students “where they are”.

This is a style of yoga for people who don’t have the flexibility, coordination, and strength which photos of yoga poses typically portray.

This is a program that I’ve opened by popular demand as an essential complement to a rigorous athletic training, as a great antidote to stress, as well as for those who are looking to restore physical health,  to achieve emotional stability, and to regain energetic balance.

In Gentle VeroYoga classes, we move the spinal column to its four different directions to re-align the spine and to develop strength and flexibility to the back muscles structure.

We hold poses; we breathe deeply, and transition slowly through the sequence, to achieve a state of freedom from muscle stiffness and mental burdens.

The sequence is designed to reach deep into the finest fibers of the body, promoting blood circulation, oxygenation, and motion to areas that are otherwise, stagnant and dormant. All the organs of the body receive a soft and yet firm compression which stimulates their function and activates the secretion of healthy body fluids. Moreover, because the movements are non-repetitive and involve the whole body, the different centers in the brain and its glands also receive oxygenation and stimulation. I could go on and on because the list of benefits of GENTLE yoga is endless.

These classes are safe, effective, compassionate, in a non-competitive environment that is welcoming to all.

Gentle VeroYoga is intended to be restorative and to support those who need to address muscle tension, stress, injuries, anxiety, insomnia, as well as any other condition. These classes will provide healing and a profound sense of relaxation, benefiting your whole well-being.

CLASS SCHEDULE: Tuesday and Thursday

CLASS TIME: 8:30 – 10:00am

LOCATION: Community Center Village of Key Biscayne
10 Village Green Way
Key Biscayne, FL 33149


 Stretch and tone the body, improve agility and balance, and draw the focus inward to calm the mind. You will leave these VeroYoga classes feeling renovated, alert and relaxed.

Beneficios y Respuestas Acerca del Yoga

ENGLISH: It is an honor to perform the Sun Salutation in celebration of the International Yoga Day (June 21)  for CNN in Spanish. Read the article  (Spanish) to learn the depth and extent of the benefits of this healthy millennial practice. I hope this article inspires you to deepen your yoga practice! ESPANOL: Un honor […]

LIVE VeroYoga Classes during COVID-19

 VeroYoga – LIVE Classes during COVID-19

Let us keep up with our practice, let’s stay together “virtually”.

In these challenging times that we are living, we need our yoga practice, relaxation, meditation, and breathing training to assists us in ALL ASPECTS OF OUR WELL-BEING. During this time, we are offering you an option to keep up with your yoga practice by providing VeroYoga Online – LIVE Broadcast Sessions.

We’ll meet “live” daily in “real-time” and you’ll have the chance to ask questions and make comments. You’ll be able to watch and follow the VeroYoga session from any location through your internet-based device. GET YOUR PASS below!

Starting MONDAY MARCH 16, Six Sessions will be broadcast weekly based on our existing schedule. (times are based on EST)

Monday Multi-Level 1 – (8:30 am – 10:00 am)

Tuesday Gentle VeroYoga – (8:30 am – 10:00 am)

Wednesday Multi-Level 1 – (8:30 am – 10:00 am)

Thursday Gentle VeroYoga – (8:30 am – 10:00 am)

Friday Multi-Level 1 – (8:30 am – 10:00 am)

Sunday Multi-Level 2 – (9:30 am – 11:00 am)

Session Options

Once you complete your purchase, you will receive an email message with your subscription information.

Believe – Overcome – Empower

 Give Your CHILD and TEEN the Gift of Yoga –

VeroKIDS ; Tuesdays 6:30 pm
VeroTEENS; Wednesdays 7:00 pm
Teacher Nicole Mavris


VeroKIDS and VeroTEENS:
Multiple Clinical Researchers have found that kids and teenage students who practice yoga scored better on psychological tests screening for anxiety, depression, and mood imbalances than the teens that did not.
How amazing is that?

Check out the 5 top benefits for KIDS and TEENS: 

1. Physical Benefit: Yoga builds strength and core stability, increases flexibility, coordination and balance, and helps students’posture rebound from a day hunched over a desk
2. Educational Benefit: By practicing living in the moment on the mat, yoga can help teens mentally refocus on the task at hand, and improve concentration.
3. Emotional Benefit: yoga encourages self-love and self-acceptance – especially powerful for teens struggling with body image and self-esteem.
4. Mental Benefit; With the stress and anxiety of exams, placement tests, speeches and all of the other pressures that plague high school kids today, yoga offers an outlet for stress.
5. Social Benefit: Yoga is non-judgmental, therefore it breeds social connection and it will help teenagers become more compassionate for one another.


 GENTLE VeroYoga:
Tuesday- Thursday 8:30 am (90-minute class). This style of yoga is appropriate from beginners to advanced, including athletes in need of deep muscle restoration, people in search of stress-relief, seniors, pregnant women, as well as anyone dealing with injuries or specific ailments (some examples are: fibromyalgia, scoliosis, anxiety, insomnia, hypertension, asthma, arthritis). Stretch and tone the body, improve agility and balance, and draw the focus inward to calm the mind. Since it is a great antidote to stress, you’ll leave these GENTLE VeroYoga classes feeling restored, alert and relaxed. Enjoy the practice of mindful movement combined with controlled breathing.