Control your Anxiety: The Sophrology exercise to try for beginners

Here’s a Sophrology technique called The Pump to help you release pent-up stress and anxiety when your mind starts to run away or catastrophise.

Sophrology is a structured method created to produce optimal health and well-being. It consists of a series of easy-to-do physical and mental exercises that, when practiced regularly, lead to a healthy, relaxed body and a calm, alert mind. 

Sophrology Diagram

Step 1

Stand tall, close your eyes, allow your arms to fall by your sides.

Step 2

Mentally locate where in the body you feel the stress, anxiety or tension, and clench your fists.

Step 3

Exhale through your mouth, take a deep breath in through your nose, and hold the breath.

Step 4

Now ‘pump’ both your shoulders up and down until you need to breathe out – this pumping action helps to oxygenate the brain.

Step 5

As you exhale, allow your clenched fists to relax, visualising all your tension and anxiety draining out through your fingertips.

Step 6

Repeat the process for as long as you need to release any lingering agitation. 

Gabriel Hernández

23. Pharma Student and Kitchen Lover. Trying to bring the best of pop and indian culture to everyone.+ info

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