Breathing
Most exercises start with the breath. You breathe slowly, often in through the nose and out through the mouth, and often with a brief pause in between. The aim is to slow down and notice how your body feels, not to force anything.
Take care if you have a heart or breathing condition, or if you are pregnant. Skip any pause after the breath in, and ask your GP or practitioner what suits you. Stop if you feel dizzy. You can try a full breathing exercise at home.
Body awareness
You move your attention through the body, noticing areas of tension or ease. This is called body awareness, and it helps you spot early signs of stress before they build up.
Gentle movement
Simple movements, such as rolling the shoulders, stretching the arms or tensing and releasing a muscle group, are combined with the breath. They are small and slow, and they can be done seated.
Visualisation
Exercises usually finish with a visualisation. You might picture a calm place, or imagine a situation going well, such as a meeting, an exam or an upcoming birth. Practitioners use this to help you carry a feeling of calm into real life.
The levels of Dynamic Relaxation
Caycedo organised his method as a series of twelve levels, known as Dynamic Relaxation. Practitioners usually introduce them step by step, starting with simple exercises that build awareness of the body.
Practising at home
A few minutes a day is enough for most people. Your practitioner will tell you which exercises to repeat. If you are new to sophrology, learning with a trained practitioner first is better than following videos alone.