Sophrology, meditation or yoga: the differences and how to choose

"Sophrology or meditation? And is yoga the same thing?" People often ask me this during a first phone call. All three talk about breathing, relaxation and paying attention to the body, so they easily get mixed up. Yet what you actually do in each one is quite different.

I am a sophrologist in Bordeaux, not a yoga teacher or a meditation teacher. So I will talk about my own practice in more detail than the other two, and tell you honestly what I borrow from them. Here you will find what happens in each, what research says without dressing it up, and a few pointers to help you choose, or combine them.

What actually happens in each one

Sophrology

A sophrology session takes place fully clothed, sitting or standing. I guide you with my voice through breathing exercises, simple movements where you tense and then release parts of your body (this is called dynamic relaxation), and moments where you picture a situation, past or to come. A session lasts an hour, and the exercises you practise on your own take between two and ten minutes.

According to the Inserm report on sophrology (Inserm is the French national institute of health and medical research), it is a mind-body practice that combines relaxation, breathing and positive visualisation, created in 1960 by Alfonso Caycedo, a Colombian neuropsychiatrist. The report also notes that there are now several schools of sophrology, which matches what I see when I talk to other sophrologists.

Meditation

Meditation covers many different practices. The NCCIH, the US National Institutes of Health centre devoted to these approaches, describes them like this: some involve keeping your attention on a sensation, the breath, a sound or a repeated phrase; mindfulness, the best-known form in Europe, means staying aware of the present moment without judging it. You sit, you observe, and you gently come back to your point of focus every time your mind wanders.

Yoga

Yoga as it is practised in the West mainly combines physical postures, breathing techniques and a period of meditation, according to another NCCIH page. Styles range from very gentle to very physical. A class often lasts an hour or more, on a mat, and calls for a minimum of mobility.

The difference between sophrology and meditation

For me, the clearest difference comes down to one word: intention. In mindfulness meditation, you observe what is there without trying to change it. In sophrology, you act. You breathe in a particular way to bring tension down, you tense your shoulders to release them better, you picture tomorrow's appointment so you already feel a little more at ease with it.

Sophrology does borrow a lot from meditation, though. Every session includes moments where you simply notice your sensations. But they are short and always linked to a goal we have set together: sleeping better, preparing for an exam, getting your energy back after a hard period.

The other difference is the body. Meditation is usually practised sitting still. Sophrology gets you moving, even a little. For people who tell me "I can't sit there doing nothing, my mind goes everywhere", it is often an easier way in.

Sophrology and yoga: two ways of working through the body

Yoga and sophrology both start from the body and the breath. But they do not ask the same physical commitment. A yoga class works on flexibility, strength and balance over quite a long time. Sophrology movements are simple, done standing or sitting, and need no particular flexibility.

That is why I see people of all ages, with very different bodies. Someone with back pain, someone recovering from an operation or someone who feels uncomfortable in a group class can perfectly well do sophrology. As for yoga, the NCCIH points out that it is generally safe for healthy people guided by a qualified teacher, but that injuries can happen, mostly to the knees and lower legs, and a little more often after 65. It advises beginners to avoid extreme poses.

Yoga has one advantage I do not offer: it keeps your body in shape. If you also want to move and become more supple, that is a real plus.

What research says, honestly

I would rather tell you myself: of the three practices, sophrology is the least studied. The Inserm report concludes that the existing studies are too few and too varied to confirm or rule out any effectiveness. It also notes that concerns about possible side effects are limited, but that the question deserves to be documented. I find the report fair, and it keeps me modest about what I promise.

Meditation has been studied far more. A meta-analysis of 47 trials led at Johns Hopkins University, with 3,515 participants, shows that mindfulness programmes bring modest improvements in anxious feelings, low mood and pain. The evidence is weaker for perceived stress. And the authors did not find them to be better than other active approaches, such as exercise.

The NCCIH also reports that a review of 83 studies, covering 6,703 participants, estimated that about 8% of people had a negative experience while meditating, mostly anxious feelings or low mood. It is uncommon, but it is a reason to get some guidance at first if you are going through a fragile time.

For yoga, the NCCIH says the practice may help relieve stress and improve sleep and balance, with results that vary depending on the styles studied.

Sophrology does not replace medical advice, and neither do meditation or yoga. If you have been feeling unwell for several weeks, your doctor is still the first person to see.

Which one to choose for what you are looking for

There is no best practice, only the one you will actually do. A few pointers, based on what I see:

• you want short tools you can use at work or before a stressful moment: sophrology;
• you have a specific goal with a date, an exam, an interview, a medical procedure to prepare for: sophrology, which works precisely on looking ahead;
• you like silence and can sit still without fidgeting too much: meditation;
• you need to move, to look after your body, and you like the energy of a group class: yoga;
• you have no idea: try all three for a week, with the small tests below.

All three combine very well. Several people I work with go to yoga at the weekend and use sophrology exercises during the week, when time is short.

Trying them at home this week

Here are three small tests, one per practice. Do one a day, note how you feel, and see what draws you in.

A sophrology exercise

Standing up, breathe in as you clench your fists and lift your shoulders. Hold your breath for three seconds. Let everything go as you breathe out through your mouth and let your arms drop. Stay still for a few seconds and notice your shoulders. Do it three times. Then, for a minute, picture the moment tomorrow that worries you a little, while keeping that feeling of release. You will find more sophrology exercises to do at home on the blog.

A five-minute meditation

Sit comfortably and bring your attention to the air going in and out of your nostrils. When a thought comes, notice it without following it, and come back to your breath. You will drift off often, and that is normal: coming back is the exercise.

A very simple yoga pose

Lying on your back, bring your knees to your chest and wrap your arms around them. Breathe slowly about ten times, feeling your lower back settle on the floor. If any position hurts, stop.

If you want to understand why these exercises calm you down, I have explained the role of the parasympathetic nervous system, the body's natural brake.

Starting sophrology with me

If sophrology is what speaks to you, the simplest thing is to try a session. I have described what happens in a sophrology session in detail so you know what to expect. We always start by talking about what brings you, then I introduce you to a few exercises, and you leave with the ones that suit you.

I see people at my practice as a sophrologist in Bordeaux, on rue Ducau, and I also offer online sophrology. My training is set out on the about page and my prices on the pricing page. To book, go to the sophrology for adults page.