Sophrology glossary
Sophrology has its own vocabulary, much of it borrowed from French and Greek. Here are the terms you’re most likely to come across in sessions, books and training, explained in plain English.
B
- Basic sophronization
The guided relaxation that opens most sophrology sessions. The practitioner’s voice leads you slowly through the body, usually from head to feet, inviting each area to relax until you reach the sophroliminal level. The French term is sophronisation de base.
- Body scan
Moving your attention slowly through the body, area by area, and noticing sensations without trying to change them. Body scans appear in many relaxation and mindfulness practices. In sophrology they’re usually part of basic sophronization.
C
- Caycedian Sophrology
Sophrology taught according to Alfonso Caycedo’s own method, a name he trademarked to distinguish it from other schools. Some schools today teach Caycedian Sophrology specifically, while many others teach their own adaptations under the general name sophrology.
D
- Dynamic Relaxation
The core exercises of sophrology, often practiced standing, which combine breathing, simple movements and attention to body sensations. It’s called dynamic because, unlike many relaxation methods, it doesn’t require you to lie still. The exercises are organized into levels.
F
- Five systems
A way of dividing the body into five zones that many sophrology exercises use: the head and face; the neck, shoulders and arms; the chest and upper back; the belly and lower back; and the hips and legs. Exercises often focus on one zone at a time.
- Futurization
Imagining a future event, such as an exam, a birth or an interview, calmly and in detail after first relaxing. A good futurization is realistic: it includes handling small difficulties, not only an ideal outcome.
I
- Integration pause
The short pause after each exercise, usually with your eyes closed, when you simply notice what’s happening in your body and mind. Sophrologists see these pauses as an essential part of the practice rather than a break from it.
- International Sophrology Federation (ISF)
A non-profit organization that sets professional standards for English-speaking sophrologists, accredits training courses and keeps a directory of its members.
- IRTER
An abbreviation some sophrologists use for a breathing and tension pattern: inhale, retain the breath, tense the muscles, exhale and release. Breath holds should be short and gentle, and skipped altogether during pregnancy or if you have heart or blood pressure problems.
L
- Levels of Dynamic Relaxation
The stages through which sophrology practice and training progress. Caycedo created the first three levels in 1968 and the fourth in 1985, and completed the twelfth by 2001. Foundation trainings usually cover the first four levels; advanced trainings explore the rest.
P
- Phenodescription
Describing your experience of an exercise in your own words, as simply and neutrally as you can, without interpreting or judging it. Some sophrologists ask clients to write a few lines after practicing at home.
- Positive recall
Recalling a pleasant memory in detail, with all the senses, to reconnect with the feelings it brings. Sophrologists use it to strengthen calm and confidence, for example the night before an important day.
S
- Shoulder pumping
A classic Dynamic Relaxation exercise: breathe in, hold the breath gently while lifting and dropping the shoulders a few times, then breathe out and let the shoulders fall. It’s often used to release tension in the neck and shoulders.
- Sophroliminal level
The state between waking and sleep in which most sophrology exercises are practiced: the body is deeply relaxed while the mind stays alert and aware. It’s sometimes called the sophronic level.
- Sophrologist
A practitioner trained to teach sophrology. In most countries, including France, the title isn’t protected by law, so it’s worth checking a sophrologist’s training and professional membership before you book.
- Sophrology
A relaxation and personal development method created by the neuropsychiatrist Alfonso Caycedo in 1960. It combines breathing, gentle movement, body awareness and visualization. The name comes from the Greek sos (harmony), phren (mind) and logos (study).
- States of consciousness
In Caycedo’s model, consciousness can be ordinary, pathological or sophronic. Sophrology aims to strengthen sophronic consciousness: a more harmonious, present and positive way of experiencing yourself and the world.
T
- Terpnos logos
The calm, steady and gentle tone of voice a sophrologist uses to guide exercises. The term comes from Greek words meaning pleasant speech.
V
- Vivance
A French term sophrologists use for your lived experience of an exercise: what you actually felt and perceived, as opposed to what you think you should have felt. Sophrology treats this personal experience as more important than theory.