Center for the Advancement of Well-Being

Thriving Together Series: Travel for Your Well-Being

Thriving Together Series travel well-being

 

By: Ayce Bukulmeyen Ozerdem, Well-Being Program Specialist, Center for the Advancement of Well-Being

“Travel and change of place impart new vigor to the mind.” – Seneca

Travel has the power to awaken, challenge, and transform us. Traveling to see new places offers a wide range of scientifically supported benefits for our well-being – physically, mentally, and emotionally. Travel is more than a getaway. It’s a gateway to healing, growth, and rediscovery. Today, science is catching up to what travelers have long known in their hearts: exploring the world is not just good for our curiosity, it’s also profoundly good for our overall well-being. Travel doesn’t just change the scenery; it changes us. Here are the well-being benefits of travel, and practical sophrology tools you can use while you travel.

A Reset for the Mind

One of the greatest gifts travel offers is mental renewal. Our daily routines – commutes, emails, deadlines, and more – can leave our minds foggy and fatigued. But when we change our environment, we also change our perspective. A study published in the Journal of Travel Research examined the role of tourism experiences in relieving stress. The research found that leisure trips provide opportunities for relaxation, detachment from work, mastery experiences, and personal control. These recovery experiences during travel positively influence perceived life satisfaction after the trip.

Travel offers what psychologists call “psychological detachment.” It permits our brains to pause so we can shift from constant problem-solving into a state of presence. Studies show that even planning a trip can increase happiness, and stepping into new settings reduces cortisol, the stress hormone.

A Boost for the Body

We often associate travel with indulgence, but in truth, travel moves us – both literally and figuratively. Whether we’re walking through historic streets, hiking forest trails, or navigating bustling airports, we naturally move more in the process. Engaging in activities like walking, cycling, or exploring new environments during travel increases physical movement, which is associated with numerous health benefits. Studies have shown that active travel can reduce the risk of obesity and cardiovascular diseases and improve overall physical fitness.

Time outdoors and exposure to natural light also regulate our sleep-wake cycles, improving rest. The benefit is even better if we’re exploring nature. Research published by the Trust for Public Land shows that spending time in green spaces can reduce anxiety, lower blood pressure, and strengthen the immune system.

A New Perspective

Every new destination is an experience in perspective. A different language, a new rhythm of life, food you’ve never tasted – all of these experiences gently push us out of autopilot and into presence, and with presence comes growth.

Travel stretches our empathy. It makes the unfamiliar familiar, reminding us that while people may live differently, kindness, laughter, and human connection are universal. Studies have shown that traveling increases creativity and cognitive flexibility, which is our ability to think in new and open-minded ways. A study from Vienna University, Austria, suggests that vacations may boost creativity by relieving stress, providing diverse experiences, and increasing positive emotions.

Born from Travel: The Global Origins of Sophrology

Sophrology was created in the 1960s by Professor Alfonso Caycedo, a Spanish neuropsychiatrist whose desire to treat patients with more dignity and humanity led him on a global quest. Frustrated with the invasive psychiatric treatments of his time, like electroshock therapy, Caycedo sought alternative approaches that respected both mind and body.

His journey took him far beyond his medical practice in Madrid. He traveled to India, where he studied yoga and yogic breathing; to Japan, where he trained in Zen meditation; and to Tibet, where he observed Buddhist mindfulness techniques. During these encounters, Caycedo immersed himself in the lived experience of these traditions, often staying for months to train with local masters.

Caycedo developed Sophrology as a “training for consciousness” to harmonize body, mind, and emotions. He blended what he learned abroad with Western methods like phenomenology and progressive relaxation. His method was shaped by travel as a physical act and a transformative state of openness and awareness.

Sophrology as a Travel Companion

Unlike more rigid practices, Sophrology is portable, adaptable, and efficient. A few minutes of practice before, during, or after travel can boost well-being and enrich your travel experience. Whether you’re preparing for a business trip or a leisure adventure abroad, Sophrology offers scientifically grounded techniques to help you stay calm, energized, and connected to the moment.

How Sophrology Can Relieve Travel Stress

Research shows that travel, and particularly air travel, activates the body’s stress response. Elevated cortisol levels, disrupted circadian rhythms, and overstimulation from noise and crowds can contribute to fatigue, irritability, and anxiety. In fact, a study published in Frontiers in Psychology highlights how anticipatory stress before travel can impact sleep quality and emotional regulation even before the trip begins.

Scientific studies show that travel challenges – such as disrupted circadian rhythms, exposure to unfamiliar stimuli, and social or environmental stressors – can elevate cortisol levels and dysregulate our nervous systems. Jet lag alone can impair cognitive function, emotional regulation, and immune response.

Studies support Sophrology’s effectiveness in reducing anxiety, improving sleep, and enhancing cognitive flexibility, which are all crucial benefits for travelers. For example:

  • Stress reduction: A 2020 clinical trial in the Annals of Physical and Rehabilitation Medicine found that Sophrology significantly reduced stress and anxiety in rehabilitation patients. This is promising for travelers who experience anticipatory anxiety or in-transit tension.
  • Improves sleep quality: The same study showed that Sophrology improved subjective sleep quality and physiological sleep markers in patients with stress-related insomnia, which is key for anyone adjusting to new time zones.
  • Increased mindfulness and adaptability: Practicing the mindfulness aspects of Sophrology on a regular basis enhances neuroplasticity and emotional resilience, according to research. That helps travelers stay centered and positive when faced with the unexpected, like a delayed flight, lost luggage, or cultural misunderstandings.
  • Regulates the nervous system: Breathing techniques used in Sophrology activate the parasympathetic branch of the autonomic nervous system, helping the body shift from “fight or flight” to “rest and digest.”
  • Boosts resilience and adaptability: Neuroscience research supports that guided visualization and mindful body awareness (core elements of Sophrology) can strengthen the prefrontal cortex and increase emotional flexibility, which are both essential for navigating the unknowns of travel.

Practical Sophrology Tools for Travelers

Sophrology can easily be adapted for use on the road. Here are a few techniques backed by scientific insights:

  • Breathing Synchronization (Coherent Breathing) helps regulate heart rate variability and promotes calm. Inhale for 4 seconds, exhale for 6 seconds, and repeat for 3 to 5 minutes.
  • Body Scan Visualization activates the insula and prefrontal cortex, improving interoception (body awareness) and emotional clarity. Practice in your airplane seat or hotel bed.
  • Positive Visualization using structured imagery, such as imagining a smooth arrival or a joyful connection with local people on a trip, can enhance mood and anticipation. Functional magnetic resonance imaging (fMRI) studies show that visualization activates brain areas similar to real-life experiences do.
  • Gentle Movement and Stretching can reduce cortisol and improve circulation. Even subtle movements done mindfully (like shoulder rolls or neck stretches) stimulate proprioception and calm the nervous system. These movements help the body recover, especially during and after long flights.

Additional Resources

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