Stress, sleep disorders… Sophrology is more and more talked about. Among the benefits, it helps to relax in all circumstances. What is sophrology? How is a session going? What are the contraindications?
Created in 1960 by Alfonso Caycedo, a neuropsychiatrist of Spanish origin, sophrology is a psycho-corporal method inspired by hypnosis, but also oriental techniques as the yoga, Zen or Tummo. It is a very good tool for personal development, stress and pain management. What is sophrology? What studies? What are the exercises? And the contraindications?
Definition: what is sophrology?
“Sophrology is a relaxation technique based on exercises breathingof muscle relaxation and of thought management” explains Catherine Aliotta, sophrologist and president of the Sophrology Training Institute. It is often used to combat stress, but this is not its only indication. This technique plunges the subject into a state of semi-consciousness which then allows him to focus on a very specific need. The four main principles of sophrology are breathing, muscle relaxation and visualization. “It is a school of positivity. Its objective is to strengthen the capacities of the person so that they can develop their potential”says Catherine Aliotta.
What are the studies to become a sophrologist?
The profession of sophrologist is not not regulated by law and there is no no state diploma, its exercise is therefore free. However, some schools issue professional certifications listed in the National Certification Directory (RNCP).
What are the sophrology exercises?
During a session, the sophrologist offers the person to perform exercises that will meet their needs. ” It exists two types of exercises : the exercises of dynamic relaxation and the sophronizations. The first are gentle movements associated with breathing. Inspired by yoga, they are accessible to everyone and allow you to become aware of your physical sensations. They help to get to know your body better. Sophronizations are visualization exercises, guided by the voice of the sophrologist. After having imagined the relaxation of all the parts of his body, the person concentrates on a mental image, suggested by the sophrologist, in order to reactivate positive sensations “, says our expert. A sophrology session allows you to disconnect from the outside to focus on inner well-being. The proposed exercises allow you to reach a state of “very great calm” and concentration. After the session, the sophrologist generally invites the person to train alone at home at a rate of 5 to 10 minutes a day, in order to perpetuate the beneficial effects brought by the session. With experience, the client can gradually carry out his sessions himself, without the help of the practitioner. Stress rising? To channel it, quickly try this breathing exercise:
The exercises provide life-saving physical and mental relaxation.
► Take a stable and comfortable sitting position: legs uncrossed, head and back straight. With your eyes open, inhale through your nose, inflating your stomach, hold your breath for a few moments and tense all the muscles in your face. Then, breathe slowly through your mouth: release all tension, and let your facial muscles relax. Keep your eyes closed and for a few seconds breathe gently through your belly while focusing on the steady rhythm of your breathing. Open your eyes. Take a deep breath again and this time clench your fists tightly. Close your eyes and as you breathe slowly release tension and let the muscles in your arms and hands relax. Breathe calmly for a few seconds. Feel your breath. One last time, inhale and straighten your legs. Then blow out, letting the muscles of the thighs and legs relax completely, down to the feet. Breathe calmly. Finally, remember a good time : a holiday memory, a happy family Christmas scene, the face of a loved one… Fill yourself with this feeling of well-being. Then, whenever you want, stretch and open your eyes.
What are the benefits of sophrology?
The fields of application of sophrology are numerous: it is appreciated by athletes to prepare them for competitions, but it can also be beneficial in cases of pain, stress and anxiety, sleep disturbances. It can also help to fight against certain addictions such as smoking, alcoholism or eating disorders. “It is also often offered in addition to medical treatments for chronic or long-term illnesses in order to better live with the treatments”, adds the sophrologist. This practice also improves concentration and memory and it is often offered to prepare for school exams or artistic performances. Finally, it is used in the treatment of spasmophilia and tinnitus.
What is the interest of sophrology during pregnancy?
Many midwives offer sophrology sessions from the 7th month of pregnancy. The exercises provide physical and mental relaxation. Sophrology offers calm and serenity and allows learning to control one’s emotions and learning techniques for visualizing the different stages that occur untilchildbirth and the birth of the baby thus allowinganticipate the essential moments of pregnancy and childbirth. It relies on muscle stimulation exercises, concentration, as well as work on body awareness in order to learn how to recover between contractionsto control one’s breath and to maintain a state between wakefulness and sleep.
It takes place in three steps :
► One exchange with the sophrologist, during which the patient tells him about his needs, his problems and his desires.
► The sequence exercises sophrology: relaxation based on breathing, muscle relaxation as well as the visualization of positive images guided by the voice of the practitioner in order to evacuate stress and treat the initial problem
► A final discussion with the expert to express feelings.
What are the contraindications of sophrology?
Sophrology is contraindicated in case of chronic psychosis, of schizophrenia or lack of patient motivation.
Thanks to Catherine Aliotta, sophrologist and president of the Sophrology Training Institute.