A closer look at the evidence.
Breathing and sophrology have been studied in different settings. Here are selected published papers, explained alongside the questions they leave open.
These papers examine practices, not the Soa app. They do not establish that Soa programmes are effective, and their authors do not endorse Soa.
A trial of group sophrology
van Rangelrooij et al. · Actas Españolas de Psiquiatría · 2020
What the researchers found
A trial assigned 70 people to two groups. Anxiety and depression scores improved more with sophrology after 12 hour-long sessions over four weeks.
Where the evidence stops
This was a small, intensive study; several authors were affiliated with Sofrocay. It did not test Soa or short app sessions.
Read the paperBreathing and stress across several trials
Fincham et al. · Scientific Reports · 2023 · doi:10.1038/s41598-022-27247-y
What the researchers found
A meta-analysis pooled 12 trials involving 785 people for perceived stress. It found a small to medium average benefit for breathing practices.
Where the evidence stops
The studies used different methods and had risks of bias. The pooled result does not validate a particular technique, session length or app.
“moderate risk of bias overall”Slower did not mean better in this trial
Fincham, Strauss & Cavanagh · Scientific Reports · 2023 · doi:10.1038/s41598-023-49279-8
What the researchers found
In a trial of 400 people, roughly 5.5 breaths a minute was compared with 12, for ten minutes daily over four weeks. Slow breathing did not outperform the comparison on perceived stress.
Where the evidence stops
Both groups improved on several measures. Guidance and context may matter too; a specific breathing rhythm does not guarantee a benefit.
Read the paperWhat changes during slow breathing
Zaccaro et al. · Frontiers in Human Neuroscience · 2018 · doi:10.3389/fnhum.2018.00353
What the researchers found
This review examines slow breathing, heart-rate variability and subjective experience in healthy participants.
Where the evidence stops
Protocols varied. A physiological change during an exercise is not evidence that it treats a medical condition.
Read the paperHow we use research
We prioritise original publications, distinguish trials from reviews, and include findings that challenge a simple promise. Our walkthroughs are editorial introductions to practice, not replicas of clinical protocols. A citation is neither validation of Soa nor medical advice.
Sources checked on 25 September 2026