Sophrology

Reducing anxiety by being in complete control of one’s body and thoughts is the very principle of sophrology. This therapeutic technique is based on various methods of relaxation, breathing, and imagery that lead to a rapid and long term appeasement. Sophrology has also proven itself when used in conjunction with virtual reality.

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1. WHAT IS SOPHROLOGY ?

Sophrology is a psycho-corporal technique, which is used as a therapeutic method, or as a way of life. It is therefore used both following difficulties encountered in our lives, but also in prevention to manage its anxiety in everyday situations.

It seeks to promote relaxation in everyday life, or in certain specific situations. Its objective is to ensure that the body, thoughts and emotions are in harmony.

The name “sophrology” comes from the Greek “sos” which means “which is healthy“, “phren” for “spirit” and “logia” for “science”. It is therefore the study that aims at the holiness of mind.

To achieve these results, sophrology uses breathing, relaxation, positive visualization and muscle relaxation. In full consciousness, these techniques allow us to know ourselves better so that we can act and react to different situations according to our own perception and reflection. The objective is therefore personal development, stress management and empowerment.

2. HOW DOES A SOPHROLOGY SESSION WORK ?

Sophrology can be done in individual or group sessions. A session is mainly based on dialogue with the therapist, sharing thoughts and emotions, but also through specific exercises. In this way, they are divided into three main parts.

The first part is the time of exchange with the therapist in order to enter the session, to take stock of the different events and feelings previously experienced. In this part, it is important to be able to put forward the difficulties encountered, but also the feelings and needs.

Following this, there is a moment dedicated to different exercises chosen according to what has been expressed previously. These exercises can be relaxation exercises (dynamic), positive visualization, mindfulness meditation, breath work etc.

The session ends with a debriefing. During this exchange, the patient will be able to express what he/she has felt, to give feedback on the interest he/she perceives in these exercises, his/her feelings about them etc. For his part, the therapist will guide him towards the use of some of these techniques in his daily life, and direct him towards the different situations in which they could be useful.

3. WHAT ARE THE EXERCISES OF SOPHROLOGY ?

The exercises performed in sophrology are mainly breathing exercises, dynamic relaxation and mental imagery.

Respiration

There are different types of breathing that can be used in sophrology, such as cardiac coherence, square breathing, deep breathing through the diaphragm etc. Working on your breathing brings many virtues to your daily life. Indeed, breathing allows to reduce stress and anxiety by managing the heartbeat, to improve concentration, sleep and posture, to increase vitality and energy, and to improve the management of negative emotions such as anger or sadness. The advantage of these exercises is that they can be practiced anywhere (in the therapist’s office, at home, in the office, in the car etc.). In Sophrology, it is important to push the patient to use these techniques as often as the person feels necessary.

Dynamic relaxation

This technique may seem a bit contradictory, but dynamic relaxation is a technique that allows you to be the actor of your relaxation session. This method mixes several techniques associating breathing, body sensations and thoughts. 

In this tool, it is important to make slow movements in full awareness of one’s sensations and feelings in order to let go of any tensions or negative thoughts.

Mental Imaging

It can also be called “positive visualization” and consists in projecting ourselves in pleasant environments and associating all the emotions and positive sensations that we can feel in this situation. It is important to pay particular attention to all our senses, and not to neglect one of them. In this way, the patient feels a sense of calm, emphasizes the positive and allows him to work on his self-confidence.

4. SOPHROLOGY, FOR WHOM ?

This therapeutic technique can be used by everyone, from children to the elderly. It is a method that adapts to the needs of each person and to different personalities. 

Whether it is for generalized anxiety or for specific disorders (phobias, addictions, etc.), sophrology can be used and makes the person fully aware of his or her body and thoughts.

5. SOME TYPICAL SOPHROLOGY EXERCISES

Work on letting go

In this first exercise, the goal is to reduce any tension you may feel physically or mentally. You can practice it on yourself, or invite your patient to do it. The goal is not to do a long exercise, but to be able to relax and let go quickly, and anywhere. 

Sit comfortably and close your eyes. Concentrate on all the parts of your body, starting with the tips of your toes and moving up your legs to the top of your head. Become aware of their presence, what they touch, whether they hurt or feel good. Welcome this, without trying to control them. As you go through each of these parts, become aware that you are relaxing all the muscles. You feel your muscles so relaxed that you feel everything that is outside of you, that touches you. 

Take time for your breathing. Breathe in through your nose for 4 seconds, expanding your belly. Feel the fresh air entering your lungs. Hold your breath for 4 seconds. Now breathe out for 4 seconds through your mouth, making sure to deflate your entire belly. And again, hold your breath for 4 seconds. Do this 5 times. Then return to your normal, natural breathing pattern. Little by little, become aware of the reality that surrounds you.

Positive mental image

The goal of this exercise is to quickly calm yourself through a mental image that is reassuring and pleasant. Breathing is, again, a key element of success. 

Sit comfortably, but in an upright position, which you hold. Close your eyes. Pay special attention to your breathing. Feel this inhalation with the air entering your lungs, feel this exhalation with the air leaving. 

Now visualize a place that calms or relaxes you. This place can be a place you know, or a place you imagine. This place makes you feel good, soothed, relaxed and calm. 

Continue to breathe in, and breathe out, naturally, but with full awareness. With each inhalation, add a reassuring and pleasant element to this environment. With each exhale, focus on that same element, feeling all your muscles relax.

6. VIRTUAL REALITY AND SOPHROLOGY

The use of virtual reality in sophrology sessions is a great added value. Indeed, it allows to enter a relaxing, pleasant and soothing environment. The virtual reality thus makes it possible to be able to be immersed quickly, durably and to make an easier cut with reality. The projection is immediate. The patient is fully concentrated on his relaxation or visualization session. No external element distracts him.

Moreover, the playful aspect of the tool allows the most reluctant people to find a solution where they remain actors and masters of their therapy, while having a tool that is adapted to them. The motivation to continue their therapy is then more important.

Finally, virtual reality activates the mirror neurons. This means that it facilitates the possibility of repeating the exercises in reality. There is a generalization of the acquired knowledge. Studies show that it is easier for patients to repeat the exercises in their daily life when they have done relaxation sessions in virtual reality.

The technology can therefore be perfectly linked and used for the well-being of everyone. Numerous studies show the excellent results of the use of sophrology techniques in therapy by exposure to virtual reality, and lead to faster and longer lasting results over time.

Do you need further information or have any specific questions ?

FAQ

Virtual reality (VR) is an innovative technology that enables patients to be exposed to immersive and controlled environments, facilitating the management of numerous psychological and psychiatric disorders. Its use in mental health offers several advantages:
  • Gradual and Controlled Exposure: VR allows patients to confront anxiety-inducing situations in a secure environment, gradually adjusting the intensity of stimuli to promote habituation and emotional regulation.
  • Realistic and Reproducible Environments: Unlike traditional techniques, VR provides immersive scenarios that can be consistently reproduced, ensuring a coherent and effective approach.
  • Increased Patient Engagement: The interactive and immersive nature of VR enhances treatment adherence and motivates patients to continue their therapy.
  • Personalized Treatment: Virtual environments can be adapted to meet the specific needs of each patient.
  • Versatile Applications: VR is used to treat anxiety disorders (phobias, post-traumatic stress disorder, obsessive-compulsive disorders), addictions, mood disorders, and even cognitive remediation.
The use of virtual reality in healthcare is not new! It has been studied and utilized for over 30 years in the medical and psychological fields. As early as the 1990s, researchers began exploring its potential for treating anxiety disorders, particularly phobias and post-traumatic stress disorder. Since then, numerous scientific studies have confirmed its effectiveness in addressing various psychiatric, neurological, and cognitive disorders.
Today, VR is widely integrated into therapeutic and medical practices, with clinically validated protocols. It is used in hospitals, clinics, and psychologists' offices worldwide to provide patients with innovative, effective, and safe treatments.
To use virtual reality, one must immerse themselves in a virtual environment. There are several ways to achieve this.
In the past, the CAVE system (Cave Automatic Virtual Environment), a 3D setup consisting of multiple screen walls, was the primary method used. This system allowed users to be fully immersed in the virtual world, with their movements detected in real-time. However, this technology was expensive and not widely accessible.
Since around 2016, with the introduction of virtual reality headsets like the Oculus Rift and HTC Vive, VR has become much more accessible. These headsets immerse users in virtual reality through an enclosed screen that projects digital images. The user's head movements are tracked, enabling them to look around and interact with the environment as they would in the real world.
Today, VR headsets are wireless and standalone, providing maximum comfort and ease of use without requiring external sensors or cables.
A virtual environment is an immersive digital simulation created through virtual reality. It allows users to navigate in a 3D space that accurately replicates everyday situations or specific contexts.
In mental health, these environments are designed to help individuals gradually face certain situations, manage their emotions, or enhance cognitive skills. By interacting with these virtual spaces, patients can engage in meaningful experiences tailored to their needs.
You need to equip yourself with a virtual reality headset. Our software is compatible with Meta Quest 2, 3, and 3S. 
You will then only need an internet connection. 
Numerous studies confirm that virtual reality is safe to use. However, some restrictions are in place to protect users from potential adverse effects.
For instance, individuals with epilepsy and pregnant women should avoid this type of therapy.
As with any immersive technology, prolonged use may cause visual fatigue or mild discomfort, particularly for those sensitive to motion sickness. Therefore, it is recommended to take regular breaks and adjust session durations according to individual needs.
Virtual environments are designed to be gradual and controlled, minimizing the risk of excessive anxiety. Most users quickly adapt to immersion and experience the benefits of this innovative approach from the first sessions.
Anxiety disorders and phobias can be effectively treated using virtual reality. Patients are gradually and progressively exposed to anxiety-inducing situations in various environments while remaining in a safe space. This process helps develop a sense of habituation, ultimately reducing or even eliminating anxiety over time.
Behavioral and substance addictions can also be addressed through virtual reality. By incorporating synthetic stimuli into the environments that trigger craving responses, patients struggling with addiction can work on their cravings to diminish the urge to consume.
Additionally, multiple environments—such as bars, casinos, and social settings—enable cognitive work on dysfunctional beliefs associated with specific temptation scenarios.
Regarding eating disorders, virtual reality software helps target key etiological factors, such as body dysmorphia, allocentric lock (a tendency to focus on others rather than oneself), and food cravings.
Currently, our TERV (Virtual Reality Exposure Therapy) solutions include multiple software programs designed to address critical psychiatric, psychological, and neuropsychological determinants such as relaxation, cognitive stimulation, behavioral activation, and social skills training.
Reminiscence therapy is also a major therapeutic tool in treating depression. By allowing patients to relive sensations linked to past pleasurable activities (such as sports, driving, or traveling), virtual reality stimulates hypoactive brain areas, enhancing therapeutic success. VR serves as an excellent mediator for reigniting engagement in enjoyable activities.
Moreover, cognitive stimulation for elderly individuals is another area where virtual reality proves beneficial. By leveraging technology to make stimulation activities more engaging and accessible, patients and nursing home residents can improve executive functions and memory through specially designed applications.
Today, virtual reality in mental health care is advancing rapidly. Researchers, clinicians, and developers continue to explore new therapeutic targets to offer innovative and effective treatment solutions in the near future.
VR can be used by all healthcare professionals assisting patients with anxiety, phobias, post-traumatic stress disorders, addictions, or other psychological challenges.
It is particularly beneficial for psychologists, psychiatrists, neuropsychologists, specialized nurses, as well as psychomotor therapists, physiotherapists, dietitians, sophrologists, and hypnotherapists. With a wide range of immersive environments, VR enhances therapeutic approaches and provides innovative tools to improve patient care.
Healthcare providers incorporating virtual reality exposure therapy (VRET) expand their range of treatment options. VRET is a well-established therapeutic technique with scientific validation from cognitive-behavioral therapy research.
  • Professional Differentiation: Integrating VR into practice allows therapists to stand out from traditional treatment options.
  • Scientific Validation: VRET is backed by extensive research, reinforcing its credibility as an effective treatment method.
  • Improved Patient Engagement: The interactive nature of VR fosters greater patient involvement in therapy.
  • Time-Saving: VR provides direct access to various exposure environments without needing external logistics.

One of the considerable advantages of virtual reality is that it is effective on a wide spectrum of populations. Existing data from the literature on the subject shows us that it is entirely possible to expose a wide age group to virtual reality, with real therapeutic benefits.

The studies attest, in fact, to excellent feasibility and significant results; particularly in adults, in the treatment of anxiety disorders (including school phobia), autism, addictions, eating disorders, neuropsychological disorders, psychotic disorders and mood disorders.

The results are identical for adolescents with a significant added value concerning therapeutic engagement where virtual reality promotes adolescents' interest in their therapy.

Among elderly subjects, study results encourage the use of virtual reality with the aim of working on cognitive stimulation, on behavioral disorders but also on anxiety.

One of the major advantages of virtual reality is its effectiveness across a broad spectrum of the population. Existing literature on the subject shows that virtual reality can be used with individuals of various age groups, providing significant therapeutic benefits.
Studies confirm excellent feasibility and significant results, particularly among adults in the treatment of anxiety disorders (including school phobia), autism, addictions, eating disorders, neuropsychological disorders, psychotic disorders, and mood disorders.
The results are equally promising for adolescents, with a notable advantage in terms of therapeutic engagement, as virtual reality enhances their interest and participation in treatment.
For older adults, research supports the use of virtual reality to improve cognitive stimulation, behavioral disorders, and anxiety management.
However, people with epilepsy and pregnant individuals are not advised to undergo this type of therapy.
Yes, all our environments are grouped within a single application.
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