Repeating exercises to be fully aware of your body is the very principle of sophrology. This alternative discipline emphasizes body sensations and perceptions as well as motor skills. Exercises to practice regularly allow a beneficial relaxation. They make the connection between the psyche and the physical, and can be done at home, at work or at leisure.
Know how to breathe through your stomach
Throughout the week, stress invades our lives. Work, schedules, traffic jams, conflicts and constant solicitations cause tensions. The tensions are psychic but also physical: muscular contractures, nervous tensions … To evacuate them on a daily basis, knowing how to breathe is a fundamental part of sophrology. It’s about using your abdominal breathing for a moment, becoming aware of breathing. Inflating the belly by pushing the breathing amplitude rather than the chest during inspiration is a very useful basic exercise. It can be done many times during the day and in a discreet way. The oxygenation that results from this exercise promotes relaxation.
Hold your breath to remove the accumulated tension
During work overload or repeated stress situations, tension builds up and is often concentrated in the stomach. Excited, we have all practiced this exercise without realizing it. Holding your breath and then slowly blowing generally works like a safety valve. Sophrology exploits this phenomenon by making us aware of each stage of the exercise. In sitting position, look at infinity and back straight, the inspiration by the nose is abdominal (inflates the belly). For a few seconds, holding your breath causes a sensation of well-being and quick relaxation. The air is slowly exhaling through the mouth.
Manage the stress peak by breathing
Office conflict, family tensions, infernal children: Stress peaks can be managed by breathing exercise. Right back and head setting the infinite, we sit and focus on positive images. Hands on the chest follow the movement of the chest. The inspiration is deep and the hands tighten with each expiration. The inhalation-expiration cycle must be performed at least three times. It is interesting to follow this exercise with a deep inspiration followed by a very slow expiration in a small trickle of air. To do this, we form a small hole with the mouth.
Push back the panic
In some particularly stressful situations, panic wins us and we can not control ourselves anymore. A sophrology exercise consists of literally repelling anxiety. It is a question of using one’s body to express the crisis of anxiety quickly. Standing, standing upright and inhaling slowly, bring both hands palms stuck behind the head. Breathing blocked, we then contract all the muscles of our body, including the belly and the face. After a few seconds, one releases oneself by exhaling at once by the mouth and pushing the panic away far ahead, arms outstretched with hands. The breathing following this exercise should be controlled, abdominal and slow. It is the gradual recovery of his self-control.
Positize your body
Stress and anxiety sometimes cause withdrawal, loss of confidence, black thoughts. We must react quickly and positively. This involves an exercise of opening the body to the outside. Standing, and straight, eyes closed, arms fall along the body. The palms of the hands are directed forward as a sign of opening and the torso is bombed. The inspiration is deep and the expiration is slow. We imagine concentrating all the stress and withdrawal into the exhalation. This exercise is performed several times in a row. It restores self-confidence and brings a social rebalance.