You may not have come across Sophrology before, in part because this complementary therapy began in Western Europe and is most popular in France and Switzerland, but the combination of breathing exercises and gentle movement can be effective in helping you achieve a state of calm.
As someone with an anxiety disorder, I’m always interested in discovering new forms of meditation or breathwork tools to support mental health—I've written about breathwork and breathing exercises for sleep, for instance. So I asked Dominique Antiglio, one of the most prominent English-language proponents of Sophrology, for a few simple routines that could introduce readers to Sophrology.
Antiglio outlined three basic Sophrology exercises to try. You don’t need any equipment, just a peaceful environment and an open mind.
1. The Tratac—for focus and instant connection
- Sit in a chair, with your hands on your thighs, palms down.
- Slowly raise one arm in front of you with your hand giving a thumbs up. Stop when your thumb is level with your forehead. Focus your gaze on your thumbnail.
- Inhale and hold your breath as you slowly bring your thumb towards the space between your eyebrows, keeping your gaze fixed to your thumbnail so that you go cross-eyed.
- When your thumb meets your forehead, close your eyes and exhale, dropping your arm to the starting position.
- Repeat if you like.
2. The Clearing Breath—to identify and let go of tension
In this exercise, you will place your fingertips on different parts of your head and torso, inhale and tense muscles in that "section", then exhale and relax.
- Stand with your eyes closed and fingers interlaced.
- Breathe in and raise your arms above your head.
- Release your fingers and let your arms gently drop to your sides as you exhale.
- Place your fingertips on your forehead, inhale and gently tense the muscles of your face, then exhale and relax your whole head and neck.
- Place your fingertips on your throat, inhale and gently tense your neck, shoulder and arm muscles, then exhale and relax.
- Place your fingertips on your breastbone, inhale and gently tense your chest and mid and upper back, then exhale and relax.
- Place your fingertips on the top of your abdomen, inhale and gently tense your abs and core, then exhale and relax.
- Place your fingertips on the bottom of your abdomen, inhale and gently tense your lower abdomen, legs and feet, then exhale and relax.
- Finally, place your fingertips on your belly button, gently tense all the muscles in your body, then exhale and relax your whole body.
3. The Tension-Relax—an instant connection with the body to refocus the mind
- Sit with your palms face down on your thighs and breathe deeply a couple of times.
- Inhale and raise your arms in front of you and make your hands into fists.
- Tense your entire body and hold the tension for a couple of seconds.
- Exhale and release the tension, unclenching your fists and slowly lowering your hands and arms to the starting position.
- Take a moment to notice the sensation in your body. How do you feel different? Note any tension still in your body and acknowledge it. Tell it, “I’ve seen you”. Repeat two more times.
