Does this treat eating disorders?

No. It does not treat binge eating or restriction. Ask the professional supporting you whether these exercises have a place in your care.

Are there diet rules or weight targets?

No. There are no meal plans, calorie counts or weight targets. Weight change is not an expected outcome.

Do I need to check hunger before eating?

No. An exercise is not a test that gives permission to eat. Do not use it to delay or replace meals in your daily routine or care plan.

Can it prevent a binge?

Soa cannot guarantee that. Binge eating or distress around food deserves appropriate care; a breathing practice does not replace it.

How long are the sessions?

Soa sessions last 3 to 15 minutes. Choose a length that fits your time and comfort.

Habits

Body awareness for a gentler relationship with food

Guided pauses and body-awareness exercises around everyday experiences of food. There are no diet rules or weight targets, and the programme does not treat eating disorders.

What you practise: Gentle breathing, body awareness and imagery without weight targets.
Session length: Sessions from 3 to 15 minutes
How it is personalised: AI selects and sequences prepared sessions using your mood, goals and feedback. It does not generate the session content.

Start for free

Listen to the guided intro

Eating in Peace

Meals can become crowded with judgement, comparison and rules. You may want a moment that asks none of those things of you.

These exercises offer a pause without explaining why you feel as you do. They should not be used to delay a meal or decide whether you are allowed to eat.

What this feels like

You might know this pattern: eating past the point of hunger without quite knowing why. The guilt that arrives before the last bite is finished. Standing in front of the fridge at 11 p.m., not hungry but not able to stop. Counting, restricting, then abandoning the rules entirely. A relationship with your body that swings between hostility and numbness.

These difficulties do not point to a single explanation. You can ask for support without having to justify how you feel.

What you practise

Notice sensations, follow comfortable breathing and explore guided imagery. The sessions do not prescribe foods, portions or eating rules.

Focusing on body sensations does not suit everyone at every moment. If eating causes distress or you have an eating disorder, seek appropriate professional guidance before using the programme.

This programme is for you if...

You eat to manage emotions rather than hunger.
You cycle between restriction and overeating.
You feel guilt or shame after meals.
You have lost touch with what your body actually needs.
You want to stop fighting food and start listening to your body instead.

Try it now

Pause Before the Plate

This is an introductory exercise, not a therapeutic dose. Choose a safe place, never while driving or in water. Keep breathing comfortable and skip any hold or count that does not suit you. Stop if uncomfortable or dizzy and return to normal breathing.

Sit comfortably without delaying your meal. You can also try this pause at another time.
Notice the chair beneath you or an object around you, whichever feels suitable.
Let breathing stay natural for a few moments, without counting or holding.
You do not need to check whether you are hungry enough or change what you planned to eat.
Finish when you choose and continue your meal or usual activity.

Common questions

Start this programme

Guided sessions from 3 to 15 minutes, at a pace that fits your day.

Start for freeFree for 14 days. No credit card.

New to sophrology? Read the complete guide

Soa is a complementary wellbeing practice. It doesn’t replace medical treatment or psychotherapy.