Sophrology
Essentials & origins
Sophrology is a verbal, non-tactile mind–body practice developed in the early 1960s by neuropsychiatrist Alfonso Caycedo. The name comes from the Greek sos (harmony), phren (mind), and logos (study), often translated as “the study of consciousness in harmony.” It combines conscious breathing, gentle movement, and mindfulness to support balance, resilience, and inner calm.
Blending Western approaches (phenomenology, hypnosis, positive suggestion) with Eastern practices (yoga, meditation, Zen), sophrology offers simple sequences that mix breathing, gentle movement, muscle relaxation, and positive imagery. The goal is to deepen self-awareness, ease tension, and cultivate a calm, grounded state.
Caycedo coined the term in 1960 and formalized “dynamic relaxation,” structured levels of practice usually done seated or standing. The method spread through France, Switzerland, and Belgium, and is used in schools, sports, clinics, and workplaces. While still less known in English-speaking countries, sophrology is recognized as a complementary well-being practice, not a medical treatment.
How it Works
Controlled breathing.
Slow, intentional breathing helps calm your nervous system and bring you back to the present moment. Techniques may include equal-length inhales and exhales, slightly longer exhales, or heart-focused breathing to support relaxation.
Gentle movement.
Simple stretches and postures release physical tension and build body awareness. Dynamic relaxation exercises synchronise these movements with your breath. They are accessible to all ages and abilities; no equipment or special clothing is required.
Tension–release.
You intentionally tense and then relax different muscle groups to feel the contrast between effort and letting go. This differential relaxation invites the mind to settle and the body to soften.
Positive visualisation.
Guided imagery invites you to recall pleasant memories or imagine calming environments. Engaging all your senses mentally can boost resilience and self‑confidence.
Body scan.
A final scan invites you to observe sensations throughout your body without judgment. Over time, this develops mindfulness and helps you notice subtle shifts in your internal state.
What a session feels like
Movement & Tension
Gentle movement & tension-release (Dynamic Relaxation).
Breathwork
Guided breathing exercises to calm the nervous system.
Visualisation
Positive visualization and a nonjudgmental body scan.
Reflection
A final 1–2 minutes to observe and reflect on the practice.
The benefits of sophrology
Find calm and serenity.
Sophrology helps soothe your nervous system through breathing, relaxation, and visualization. In just a few minutes, you let the pressure drop and reconnect with a more stable inner calm.
Find energy and clarity.
Sophrology helps release built-up tension and recenter your attention. You feel more available and focused, with greater mental clarity to move through your day without exhausting yourself.
Confidence and emotional balance.
Sophrology helps you welcome your emotions without feeling overwhelmed. By strengthening your confidence, self-esteem, and ability to set boundaries, you gain a deeper sense of inner stability.
Frequently Asked Questions
Sophrology is a mind–body practice created by neuro‑psychiatrist AlfonsoCaycedo in the 1960s. It uses breathing, gentle movement and positive visualisation to promote harmony between body and mind[1].
No. You can practise seated or standing in everyday clothes. A chair, cushion or floor mat is enough. Headphones can enhance audio guidance but aren’t required.
A typical session lasts 10–30 minutes. You can also practise shorter breathing exercises throughout the day to maintain calm[21].
Sophrology blends elements of meditation and yoga with dynamic relaxation. It uses simple movements and guided visualisation rather than static postures or silence. It’s secular and adapts easily to everyday life[6].
Consistency matters more than intensity. Aim for short, regular sessions—5–10 minutes a few times a week—to build familiarity[8]. The Soa app helps you schedule and track your practice.
No. Sophrology supports well‑being but does not diagnose or treat medical or psychological conditions. Always consult a healthcare professional for health concerns[14].
The gentle nature of sophrology makes it suitable for many pregnant people, but you should consult your doctor or midwife before beginning any new wellness practice.
