Ep. 56: Rest with Awareness: Exploring the Edge of Stress and Relaxation with iRest Yoga Nidra Expert Annie Okerlin
As someone who spends a lot of time exploring human performance, I'm always curious about undervalued and underexplored methods that help people thrive under pressure. I had the privilege recently to reconnect with Annie Okerlin, a pioneering yoga teacher and one of the nation’s leading experts in iRest Yoga Nidra,a practice that blends meditation, yoga, and profound relaxation techniques. Our conversation reaffirmed my conviction: sometimes, peak performance isn't just about pushing harder, it's about creating the space to settle into yourself and rest a little more profoundly.
I first met Annie in 2019 at an event tailored for veteran detectives. Picture a group of tough, experienced law enforcement professionals lying down on mats, eyes closed, exploring what it means to be just a little more at ease than they thought was possible. Annie expertly guided these hardboiled detectives through a deeply restorative practice, leaving an indelible impression on me. I’d witnessed first-hand the powerful impact of iRest Yoga Nidra and Annie’s skillful delivery of this transformative practice.
Introducing Annie Okerlin
Annie Okerlin has been a certified yoga instructor since 1999, establishing a reputation for her gentle yet powerful approach. Daughter of two veterans, Annie developed a profound respect and connection to the military community, particularly those facing traumatic experiences and stress-related conditions. Her journey led her to Walter Reed National Military Medical Center, where since 2006 she’s guided countless wounded warriors through physical and emotional healing.
Founder of Yogani Studios and the Exalted Warrior Foundation, Annie’s work extends across military bases, hospitals, and retreats nationwide, offering adaptive yoga and iRest meditation techniques specifically designed for veterans, first responders, athletes, and high achievers. Annie is also a human performance expert for O2X, where she shares techniques to improve resilience and mental clarity in high-stakes environments.
The Transformative Power of Yoga Nidra
At its core, iRest Yoga Nidra combines traditional yogic sleep (Yoga Nidra), meditation, and mindfulness to guide participants through a deeply restorative state known as "rest with awareness." This practice doesn't demand you clear your mind or force yourself into a specific mental state. Instead, it encourages gently turning inward, noticing, and welcoming whatever emotions or sensations arise.
Annie explained it perfectly during our chat: “iRest skillfully removes the pressure to think or act a certain way, encouraging you to gently turn inward again and again, welcoming all your experiences without judgment.” The emphasis here is on self-compassion and acceptance, something many high achievers struggle with.
Why Rest Matters for Performance
When discussing performance, too often think about focus, determination, and resilience. It’s only recently that the potency of rest and relaxation has gotten more mainstream attention in connection with peak performance. Annie was early to that party, with a clear understanding that iRest allows individuals, especially those under high stress, to reset their nervous systems effectively. When practiced consistently, this intentional rest can help performers avoid burnout and enhance their ability to remain calm, clear, and responsive under pressure.
A powerful example Annie shared was about veterans dealing with hypervigilance, a constant state of heightened alertness. By helping them find secure inner resources, comfortable and peaceful memories or sensations, these individuals learned to rest deeply, allowing their nervous systems to recalibrate. This enabled them to show up stronger, calmer, and more focused in their everyday lives too!
Embracing Discomfort: The Paradox of Resting with Awareness
One of the most intriguing parts of my conversation with Annie revolved around the idea of welcoming discomfort. Many pop-psych practices aim (obviously or subtly) at eliminating discomfort, promoting relaxation through pumping up positive experiences. iRest, instead, encourages participants to gently accept and acknowledge uncomfortable sensations and emotions.
Annie emphasized that by welcoming rather than suppressing discomfort, we allow the brain to integrate these experiences, fostering emotional and psychological resilience. Instead of becoming overwhelmed or paralyzed by negative emotions, practitioners learn to hold both positive and challenging experiences simultaneously.
Actionable Steps to Integrate iRest into Your Routine
Drawing from my discussion with Annie, here are three practical steps anyone can implement to experience the profound benefits of iRest Yoga Nidra:
1. Create Your Inner Resource
Your "inner resource" is a personalized safe space you can mentally return to during stressful or overwhelming moments. This could be a vivid memory of comfort, a sensation, or even a place that provides emotional peace. Annie shared her own examples, including the memory of being with family and the warmth and security of enjoying her favorite snack.
How to Do It:
Sit quietly and recall a moment when you felt completely at ease.
Immerse yourself in the sensory details of this memory - sights, sounds, smells, and sensations.
Practice returning to this mental sanctuary regularly, so that it will be available to you whenever stress arises. This could be just for a few moments (pro tip: use a recurring phone reminder to help make it a habit).
2. Gentle Body Scanning
A foundational element of iRest is gently scanning your body and noticing sensations without judgment. Instead of actively trying to change your state, simply acknowledging and accepting how your body feels can cultivate profound awareness and relief.
How to Do It:
Find a quiet space and lie down or sit comfortably.
Slowly bring your attention to different parts of your body, from head to toe.
Notice any sensations,tension, warmth, relaxation,and simply acknowledge them without trying to fix anything.
Practice for 5-10 minutes daily, observing how your awareness and self-acceptance deepen over time.
Following along to a guided audio script from an expert practitioner is a great way to support yourself through this practice. You can find Annie’s recordings here.
3. Practicing Mindful Rest
Deep rest isn't just physical; it involves a partnership with your mind as you mentally let go and allow your nervous system to recalibrate. This practice involves intentionally scheduling short rest breaks into your day.
How to Do It:
Set aside 5-10 minutes of quiet time during your day, ideally at moments when stress is high.
Use Annie’s technique of gently relaxing muscles around your eyes, face, and shoulders.
Allow your breathing to slow naturally, focusing your attention on the sensations of rest spreading through your body.
Incorporate these micro-rest breaks daily, observing how they impact your mental clarity and overall energy levels.
Harnessing Rest for Optimal Performance
During our conversation, Annie shared numerous examples of athletes, first responders, and high performers significantly improving their well-being and performance through regular iRest practice. By shifting from constant high alertness to intentionally integrating restorative moments, these individuals found enhanced clarity, better decision-making abilities, and reduced stress responses.
I personally experienced the value of Annie’s methods in 2019, and it helped me understand through my own embodied awareness the incredible potential of iRest Yoga Nidra, not just as a relaxation method, but as a powerful tool for improving mental and emotional performance.
Resting Smarter for Lasting Resilience
As our conversation concluded, Annie expressed her gratitude and passion for continuing to share iRest Yoga Nidra with diverse communities. She emphasized that learning to rest well isn’t just about managing stress, it's about embracing your full human experience and finding profound inner resilience.
My time with Annie reinforced the idea that peak performance is about balance. In our culture of perpetual busyness and relentless striving, intentionally choosing moments of profound rest can seem counterintuitive. Yet, as Annie’s work so clearly demonstrates, true resilience and lasting performance come from being able to reset, recover, and re-center through practices like iRest.
Whether you're an athlete, first responder, business executive, or anyone navigating daily pressures, integrating the practices of iRest Yoga Nidra can profoundly enhance your mental clarity, resilience, and overall performance.
Let’s learn from Annie’s wisdom: sometimes, the greatest strength lies in knowing how to rest well.
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