The Scientifically Supported Benefits of Sophrology

Fondations and Principles

​

Sophrology is a unique psycho-corporal technique conceived in the 1960s by neuropsychiatrist Alfonso Caycedo. Its fundamental aim is to foster harmony between the body and mind, serving as both a therapeutic method and a comprehensive approach to daily living. The term "sophrology" itself is derived from Greek roots: "Sos" (harmony), "Phren" (consciousness), and "Logos" (study or science), collectively translating to "the science of consciousness in harmony". This discipline encourages individuals to cultivate a deeper awareness of their present moment, enabling them to navigate demanding situations with greater contentment and a positive outlook.

​

The foundational principles and techniques of sophrology are a synthesis of various Eastern and Western traditions. It draws from Eastern philosophies such as Yoga, Tibetan Buddhism, and Japanese Zen, alongside Western approaches like phenomenology, progressive muscle relaxation (e.g., Jacobson and Schultz methods), autogenic training, and neuro-linguistic programming (NLP). This integration of diverse practices highlights a broader trend in complementary medicine: the convergence of varied cultural traditions to address holistic well-being. Sophrology, in this context, functions not as a singular, entirely novel technique, but as a structured framework that leverages established relaxation and meditative principles from different cultures. This adaptability likely contributes to its accessibility and relevance across various individual needs and cultural contexts.

​

Key techniques employed in sophrology include:

• Breathing exercises: These are central to the practice, involving focused, deepened, and lengthened respiration to induce physical and mental relaxation and enhance self-awareness. Specific methods, such as cardiac coherence and deep diaphragmatic breathing, are utilised to regulate heart rate and alleviate stress.

• Muscle relaxation: This involves a systematic process of tensing and releasing muscles throughout the body, leading to profound physical relaxation and a reduction in overall stress levels.

• Positive visualisation/Imagery: Practitioners mentally represent positive images, serene environments, cherished memories, or desired future scenarios. This technique is designed to elicit relaxation, cultivate positive emotions, and reinforce beneficial sensations.

• Body awareness and gentle movements: Through specific physical exercises and body scans, individuals are guided to connect with their bodily sensations, release accumulated tension, and establish a grounded presence in the moment. This fosters a profound mind-body connection, allowing individuals to tap into their innate wisdom and resilience.

 

Sophrology finds application across a diverse range of fields, including health, education, sports, and personal development. It is a well-established method in several European countries, such as France, Spain, Switzerland, and Belgium. In these regions, it is integrated into various healthcare settings, including hospitals, care homes, pain centres, and birth centres. It is also frequently recommended in specialised areas like in vitro fertilisation (IVF) clinics and palliative care to support individuals through significant life transitions or periods of discomfort. Notably, in France and Switzerland, sophrology treatments are sometimes reimbursed by insurance companies, underscoring its recognition within healthcare systems.

​

​​

​

Details on the Evidence-Based Benefits of Sophrology

 

Stress and anxiety reduction

 

Sophrology is widely recognised for its efficacy in mitigating stress and anxiety, both in general daily life and within specific clinical contexts. The core relaxation and breathing techniques inherent in sophrology are consistently reported to aid in managing daily stress and reducing anxiety levels. The practice aims to provide both rapid and sustained relief by empowering individuals to gain greater control over their physiological responses and thought patterns. This capacity for self-regulation is a key component of its effectiveness in promoting appeasement.

​

In clinical populations, the benefits of sophrology for stress and anxiety are particularly noteworthy:

• Interventional Oncology Procedures: A prospective observational study involving 42 cancer patients undergoing interventional radiology procedures demonstrated a statistically significant reduction in anxiety during the procedures in the sophrology group compared to their pre-procedure anxiety levels (P=3.318E-08). This group also exhibited significantly lower levels of anxiety and pain during the procedures when compared to a control group (P=2.035E-06 for anxiety, P=7.03E-05 for pain).1 These findings suggest that sophrology, often integrated with hypnosis in this setting, serves as a valuable complementary tool for managing the acute stress, pain, and anxiety associated with invasive medical interventions.

• Primary Care Patients with Anxiety and Depression: An intensive four-week structured group sophrology program proved highly effective in reducing symptoms of anxiety and depression in primary care patients presenting with moderate to high anxiety levels. This randomised controlled trial, which included seventy patients, showed statistically significant improvements across all subscales of the Hospital Anxiety Depression Scale (HADS) and the State-Trait Anxiety Inventory (STAI) for the sophrology group (p<0.001 within-group, p=0.001 to 0.046 between-groups). The observed pre-post effect sizes (Cohen's d) for anxiety and depression symptoms were notably large (0.84 to 1.36) for the sophrology intervention. Importantly, these positive outcomes were consistent regardless of the patient's gender or age.

• Hospital Staff Well-being: The SOphrology Intervention to Improve WELL-Being in Hospital Staff (SO-WELL) study (NCT05425511) is a randomised controlled trial protocol designed to evaluate the effectiveness of a hospital-based sophrology and neurolinguistic programming (NLP) intervention for healthcare professionals at risk of stress-related disorders.26 While the full results of this study are pending, its design aims to assess effects on mental, physical, and social health, the persistence of these effects, and the relationship between job perception and overall health. The inclusion of objective biomarkers such as heart rate variability and skin conductance in the study design underscores the intention to provide measurable physiological evidence of stress reduction. This ongoing research reflects the growing recognition of sophrology's potential in occupational health, particularly for high-stress professions.

 

The observed reductions in stress and anxiety can be attributed to sophrology's direct influence on mind-body regulation. The core techniques of breathing, muscle relaxation, and visualisation are not merely symptomatic treatments; they engage physiological pathways. The planned measurement of heart rate variability, skin conductance, and saliva biomarkers in studies like SO-WELL suggests an understanding that sophrology mediates its effects through the autonomic nervous system. This implies a direct causal pathway where conscious application of relaxation techniques leads to measurable physiological shifts, thereby reducing the body's stress response. This non-pharmacological approach to physiological regulation is increasingly sought after in modern stress management.

​

Furthermore, the consistent integration of sophrology into diverse clinical settings, including interventional oncology departments, primary care clinics, and programs for hospital staff, highlights a clear trend towards its acceptance as an adjuvant therapy within conventional medical frameworks. This demonstrates that despite discussions surrounding its formal "scientific construct," its practical utility in enhancing patient experience and supporting staff well-being is gaining significant traction, particularly in scenarios where stress and anxiety are prevalent comorbidities or occupational hazards. This pragmatic adoption in clinical practice reflects a focus on patient-centred care and the incorporation of effective methods that improve real-world outcomes.

​

​

Improved Sleep Quality and Insomnia Management

 

Sophrology offers significant benefits for improving sleep quality and managing insomnia. The practice helps individuals achieve a better balance between periods of wakefulness and sleep, facilitating relaxation and supporting the regulation of natural biological rhythms. Clinical studies have consistently shown that participants in sophrology programs report an improvement in their perception of sleep quality.

​

For individuals suffering from chronic insomnia, the evidence is particularly compelling. A 2023 Spanish study found that a five-week sophrology program led to a significant reduction in chronic insomnia symptoms, with these positive effects sustained for at least six months. Another randomised controlled trial involving primary care patients demonstrated that a five-week structured sophrology training program was highly effective in alleviating insomnia symptoms in individuals with moderate insomnia. This study also tracked patient outcomes over three and six months, indicating sustained benefits.

The mechanisms through which sophrology enhances sleep are rooted in its mind-body approach. The techniques, including controlled breathing, gentle physical movements, deep relaxation, and guided visualisation, actively contribute to preparing the body for rest. These practices can stimulate the production of sleep hormones, such as melatonin, and calm the nervous system by activating the parasympathetic "rest and digest" response. By quieting a racing mind through visualisation and meditative techniques, sophrology helps to reduce intrusive thoughts that frequently delay sleep onset. Additionally, gentle movements and body awareness exercises facilitate the release of muscular tension accumulated throughout the day, further promoting physical relaxation conducive to sleep. Specific sophrology exercises, such as "The Tra-tac" (an eye-tracking technique for quieting thoughts), "The Body Scan" (for releasing tension), "The Pump" (a dynamic breathing and movement exercise for stress release), and "The Bubble" (a visualisation for creating a mental safe space), are highlighted as effective tools for aiding sleep. This direct influence on sleep physiology, rather than merely addressing symptoms, positions sophrology as a valuable non-pharmacological intervention for improved sleep.

​

Pain Management

​

Sophrology has demonstrated efficacy in pain management, addressing both chronic and acute pain conditions. Its holistic approach, combining physical relaxation with mental techniques, offers a complementary pathway for individuals seeking relief.

​

For chronic pain, a pilot randomised controlled trial conducted in the UK assessed the impact of an eight-week online sophrology intervention on adults living with persistent pain. The findings revealed significant reductions in pain levels, a decrease in pain medication use, and improvements in related factors such as rumination, magnification of pain, disability levels, sleep disturbances, depression, and anxiety, when compared to a control group. Participants also reported a significant increase in treatment satisfaction. This study concluded that sophrology holds considerable potential as an effective method for pain management and for enhancing the overall quality of life for individuals grappling with chronic pain. The observation that sophrology not only reduces pain but also decreases reliance on pain medication is particularly significant. This suggests that the practice offers a non-pharmacological alternative or adjunct that can potentially mitigate the side effects and economic burdens associated with long-term pharmaceutical pain management. This aligns with a broader shift towards more holistic and patient-empowering approaches in pain care, where mind-body techniques play a crucial role in improving overall well-being beyond mere symptom suppression.

​

In the context of acute pain during medical procedures, as previously mentioned, sophrology, when combined with hypnosis, resulted in a statistically significant decrease in pain experienced by cancer patients undergoing interventional radiology procedures (P=7.03E-05).1 The average pain reported during procedures was notably lower in the sophrology group (1.83 on a visual analog scale) compared to the control group (4.16). This highlights its utility in improving patient comfort during potentially distressing medical interventions.

​

Sophrology has also been explored for childbirth pain. A study involving mothers in the first stage of labour indicated that sophrology techniques might contribute to reduced pain and increased comfort during delivery. While an earlier nested case-control study did not definitively confirm a direct reduction in adverse maternal and foetal response to pain or a shortening of labour duration with sophrology alone, a 2019 study on "SLK triple therapy" demonstrated compelling positive effects. This combined intervention, which integrated sophrology with Kegel training and Lamaze respiratory techniques, significantly improved maternal health, pelvic floor function, and quality of life. It led to a higher natural delivery rate (69.2% vs. 56.7% in the control group), lower rates of postpartum urinary incontinence (2.5% vs. 10.0%) and haemorrhage (1.7% vs. 7.5%), a shorter birth process (9.2 hours vs. 13.5 hours), and improved Apgar scores and body weights in newborns. The strong outcomes observed with the "SLK triple therapy" underscore the potential of sophrology as part of a comprehensive childbirth preparation program. However, this also points to a methodological consideration: when sophrology is part of a multi-modal intervention, isolating its precise, standalone contribution can be challenging. Future research could benefit from designs that more clearly delineate the individual effects of sophrology for certain conditions, even while its value as an integrated component of care is evident.

​

Finally, in geriatric care, sophrology is recognised as a non-pharmacological method that helps alleviate physical, psychological, and spiritual suffering, particularly in reducing pain and anxiety among elderly individuals. This broad application across different pain contexts demonstrates sophrology's versatility as a complementary therapy.

​

​

Mental Well-Being and Self-Confidence

​​

Beyond its direct impact on stress, anxiety, and pain, sophrology significantly contributes to overall mental well-being and the development of self-confidence. The practice explicitly incorporates positive visualisations, which are instrumental in reinforcing self-esteem, fostering confidence in one's capabilities, and cultivating positive emotions. This proactive approach helps individuals anticipate future events with a more optimistic outlook.

​

Sophrology exercises, particularly those involving relaxation and visualisation, are noted for their ability to enhance concentration, stimulate creativity, and promote mental clarity. These cognitive benefits extend into various aspects of life, including academic and professional performance. In academic settings, sophrology has been shown to alleviate stress and fatigue, directly improving confidence, concentration, and memorisation skills, which are crucial for effective learning. A recent pilot study conducted with university students provided compelling evidence of these benefits. After participating in sophrology workshops, students reported significant improvements across several well-being indicators: a 35.7% increase in daily energy levels, a 45.2% reduction in stress and anxiety, a substantial 61.5% improvement in emotional well-being, a 54.2% enhancement in concentration and focus, and a 27.3% boost in self-confidence. These findings highlight sophrology's capacity to equip individuals with practical tools for navigating the demands of academic life and beyond.

​

Sophrology is also described as an evolution of traditional meditation practices, uniquely designed to help individuals access their inherent resilience and strength when confronting life's challenges. By doing so, it cultivates a greater sense of balance and happiness. The practice encourages individuals to become more attuned to their own needs, acknowledge their limitations, recognise their strengths, and leverage their capabilities, ultimately empowering them to create a more fulfilling and joyful life. This emphasis on building internal resources shifts sophrology's utility beyond mere symptom treatment to a proactive tool for personal development and performance optimisation. This makes it particularly relevant in high-pressure environments, such as competitive sports, demanding academic pursuits, or the corporate world. The implication is that sophrology can serve as a valuable resource for preventative mental health strategies and for unlocking human potential, rather than solely addressing existing issues.

​

​​

​Support Therapy in Clinical Settings

​

Sophrology's versatility extends to its application as an adjuvant therapy across various specific clinical settings, enhancing patient experience and potentially improving physiological outcomes when integrated with standard medical care.

• Respiratory Diseases (Asthma in Children): A prospective randomised controlled clinical trial involving 74 children aged 6-17, hospitalised for asthma attacks, investigated the effects of a single sophrology session alongside conventional treatment. The results showed that the sophrology group experienced a significantly greater improvement in peak expiratory flow (PEF) by a mean of 30 L/min, compared to 20 L/min in the control group (P=0.02). Additionally, oxygen saturation increased by 1% (P=0.02), and dyspnoea scores, measured by a visual analogue scale, improved by two points (P=0.01).11 These findings position sophrology as a promising complementary therapy to current guideline-based asthma treatment in children, indicating its capacity to positively influence specific physiological parameters.

• Long COVID: A pilot study conducted at Hospital Simone Veil in France, focusing on patients recovering from Long COVID, indicated that sophrology sessions were associated with several positive physiological and psychological changes. These included a decreased heart rate, reduced blood pressure, improved oxygen blood saturation, and an overall enhancement in mental and emotional well-being, all contributing to the patients' recovery process.

• Tinnitus: A study evaluating the efficacy of a sophrology protocol tailored for subjective tinnitus, involving 140 patients, concluded that the intervention effectively reduced the intrusiveness of tinnitus. Furthermore, it led to improvements across all three subscales (functional, catastrophic, and emotional) of the Tinnitus Handicap Inventory, suggesting a comprehensive positive impact on patients' quality of life despite the persistent auditory sensation.

• Geriatrics: Sophrology is highlighted as a non-medication-based method particularly beneficial in geriatric care. It aids in alleviating physical, psychological, and spiritual suffering, notably reducing pain and anxiety in elderly individuals. Its potential for improving sleep quality in this age group is also being explored.

• IVF Clinics and Palliative Care: Sophrology is frequently recommended in these specialised medical settings as a complementary approach. In IVF clinics, it supports individuals through the emotional and physical demands of fertility treatments, while in palliative care, it assists in managing discomfort and supporting individuals during life transitions.

• Support during Life Changes: More broadly, sophrology is recognised for its ability to support individuals through significant life transitions, such as pregnancy, retirement, or professional changes, providing tools for adaptation and resilience.

The consistent application of sophrology across such a diverse array of medical conditions, ranging from acute respiratory issues in children to chronic conditions like tinnitus and the sensitive context of palliative care, underscores its remarkable versatility. The observed benefits, whether improved lung function in asthma or reduced discomfort in tinnitus, indicate that sophrology can positively influence both specific physiological indicators and broader symptomatic outcomes, extending beyond general well-being. This implies that sophrology can serve as a valuable non-pharmacological adjunct, integrated with conventional treatments, to enhance patient comfort, strengthen coping mechanisms, and potentially optimise physiological parameters within various clinical contexts. This contributes to a more holistic and comprehensive approach to patient care, ultimately improving the overall patient experience and the efficacy of treatment.

​

​

References

​​

​

1. (PDF) Effectiveness of a 4-week sophrology program for primary care patients with moderate to high anxiety levels: A randomized controlled trial - ResearchGate, https://www.researchgate.net/publication/347937053_Effectiveness_of_a_4-week_sophrology_program_for_primary_care_patients_with_moderate_to_high_anxiety_levels_a_randomised_controlled_trial

2. Effects of relaxing therapies on patient's pain during percutaneous ..., https://pubmed.ncbi.nlm.nih.gov/30180736/

3. The science behind a better night's sleep - BeSophro, https://be-sophro.com/sleep/the-science-behind-a-better-nights-sleep/

4. Sophrology for Chronic Insomnia, https://www.sophroacademy.co.uk/Sophrology-for-chronic-insomnia/

5. A Pilot Randomised Controlled Trial Assessing the Impact of Sophrology in People Living with Chronic Pain in the UK., https://www.sophroacademy.co.uk/a-pilot-randomised-controlled-trial-assessing-the-impact-of-sophrology-in-people-living-with-chronic-pain-in-the-uk/

6. SLK Triple Therapy Improves Maternal and Fetal Status and Promotes Postpartum Pelvic Floor Function in Chinese Primiparous Women, https://pmc.ncbi.nlm.nih.gov/articles/PMC6886325/

7. Effects of relaxing therapies on patient's pain during percutaneous interventional radiology procedures - Annals of Palliative Medicine, https://apm.amegroups.org/article/view/20436/html

8. https://clinicaltrials.gov/ct2/show/NCT05425511

9. The Transformative Power of Sophrology: Enhancing Student Well-Being at University | Scholarship in Media Arts & Humanities - Sussex Blogs, https://blogs.sussex.ac.uk/mah/2024/08/21/the-transformative-power-of-sophrology-enhancing-student-well-being-at-university/

10. Efficiency of physiotherapy with Caycedian Sophrology on children with asthma: a randomized controlled trial. - ERS Publications, https://publications.ersnet.org/content/erj/52/suppl62/pa4599

11. Relaxation, Sophrology & Science - Sophro by Nature, https://www.sophrobynature.com/research.html

12. The Sophrology - ASTF, https://www.astf.lu/en/sophrology/

13. Sophrology - C2Care, https://www.c2.care/en/sophrology/

14. Sophrology: The basics, benefits and history of rising mindfulness trend | The Independent, https://www.independent.co.uk/life-style/health-and-families/sophrology-mindfulness-trend-benefits-history-explanation-mindset-meditation-health-wellbeing-a8257491.html

15. The History & Meaning of Sophrology - BeSophro, https://be-sophro.com/about-sophrology/history-and-meaning-of-sophrology/

16. (PDF) SOphrology Intervention to Improve WELL-Being in Hospital Staff (SO-WELL): Protocol for a Randomized Controlled Trial Study - ResearchGate, https://www.researchgate.net/publication/367002842_Sophrology_Intervention_to_Improve_Well-Being_in_Hospital_Staff_So-Well_Protocol_for_a_Randomized_Controlled_Trial_Study

17. Discover SOPHROLOGY for your wellbeing: Breathe, be present, and shine in your daily life! Simple mental and physical exercises to set in motion your vital force and attain a serene consciousness: Luchian, Lorena - Amazon.com, https://www.amazon.com/Discover-SOPHROLOGY-your-wellbeing-consciousness/dp/B09GJP8BMS

18. Sophrology Benefits, Uses, and Practice - Healthline, https://www.healthline.com/health/sophrology

19. Sophrology for Students: Concentration, Focus, and Learning, https://wellbeing.gmu.edu/students/sophrology-for-students/

20. Eight ways to sleep when your thoughts are racing - Yahoo, https://www.yahoo.com/lifestyle/eight-ways-sleep-thoughts-racing-170000654.html?utm_source=memo.odonnellsolutions.com&utm_medium=referral&utm_campaign=budget-jam

21. Research - Sophrology Academy, https://www.sophroacademy.co.uk/research-insights/research-case-studies/

22. (PDF) Four Decades of Sophrology and its Scientific Status - ResearchGate, https://www.researchgate.net/publication/224922481_Four_Decades_of_Sophrology_and_its_Scientific_Status

23. Sophrology - Wikipedia, https://en.wikipedia.org/wiki/Sophrology

24. WELL-being Improvement Following a SOphrology Intervention in Hospital Staff, https://clinicaltrial.be/fr/details/16462?only_active=0&only_eligible=0&only_recruiting=0&per_page=100

25. Sustainable Development Goal 3: Good Health and Well-Being (52041) - MDPI, https://www.mdpi.com/sdg/goal3?sort=pubdate&page_no=377&page_count=50&special%5Bquery%5D=%28%28%22health%22%29%20AND%20%28%22substance%20abuse%22%20OR%20%22Wellbeing%22%20OR%20%22Neonatal%20mortality%22%20OR%20%22Maternal%20mortality%22%20OR%20%22Universal%20coverage%22%20OR%20%22Sexual%20health%22%20OR%20%22mental%20disease%22%20OR%20%22system%22%20OR%20%22Well-being%22%29%29%20AND%20&special%5Bdf%5D=title_no_stemming%20abstract_no_stemming%20keywords_no_stemming&special%5Bqf%5D=title_no_stemming%5E3.0%20abstract_no_stemming%5E2.0%20keywords_no_stemming%5E5.0&special%5Bq.op%5D=OR&year_from=2015&year_to=30-06-2022&title=Good%20Health%20and%20Well-Being

26. Assess the Effectiveness of Sophrology on level of Pain and Comfort during the first stage of labour among Primigravida mothers in selected Hospital, Tiruvannamalai - Asian Journal of Nursing Education and Research, https://ajner.com/HTMLPaper.aspx?Journal=Asian%20Journal%20of%20Nursing%20Education%20and%20Research;PID=2021-11-2-9

27. First assessment of sophrology for the treatment of subjective tinnitus - Sophrologues : Le Pôle Sophrologie et Acouphènes, https://sophrologue.pole-sophrologie-acouphenes.fr/IMG/pdf/publication_etude_sophro_p_grevin_2020.pdf

28. Effectiveness of a structured group relaxation-training program based on sophrology's dynamic - Dipòsit Digital UB, https://diposit.ub.edu/dspace/bitstream/2445/208503/1/838157.pdf

29. A pilot randomised control trial assessing the impact of Sophrology in people with chronic pain. - UWL Repository, https://repository.uwl.ac.uk/8980/1/ISF_talk%20-%20CL%20%281%29.pdf

30. Is prenatal childbirth preparation effective in decreasing adverse maternal and neonatal response to labor? A nested case-control study - PubMed, https://pubmed.ncbi.nlm.nih.gov/18551817/

31. [Sophrology in geriatrics, an innovative approach to reducing pain and anxiety], https://www.researchgate.net/publication/224845754_Sophrology_in_geriatrics_an_innovative_approach_to_reducing_pain_and_anxiety

32. 2018 Romieu et al. Efficiency of Physiotherapy | PDF - Scribd, https://www.scribd.com/document/827579037/2018-Romieu-et-al-Efficiency-of-Physiotherapy

​​​