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how much vigor do you have ?
Explore to your hearts content, there is no set path in this. The map is much bigger then you will see starting out as it will extend much further as you play. There is some good stuff in there, but essentially you don't become "OP" unless you outlevel your current area extremely outlevel it.
I worked my way through there as soon as I found it and then had to go back there later on for a quest anyway.
Been focusing on mostly getting my INT and MIND up since I am a Astrologer, I haven't run into any issues where health has become a liability.
With 20 vigor you will soon enough my friend. Considering where the location is used in an undisclosed character quest I'd say Sofria river can be explored sensibly around level 50-60 or so.
If you play your cards right and don't try and steamroll everything you can get some pretty cool stuff down there at an early level. Most people play to try and steamroll and ruin the fun of the game.
I have always played Dark Souls with VIG 20 and if I start dying a lot then pushing that to 25 and so forth. Never saw the need to go higher than 25 to be honest in all the DS games or Bloodborne :)
You are correct, Sofia River is well above your level however you can do it if you want, especially the main boss Ancestral Spirit which is actually extremely easy as long as you have a holy weapon (Sacred whatever it is called found in Limegrave to imbue weapon with holy). However, I would heavily recommend skipping the other optional hidden boss in the upper level. That place has three wayportals, two of which just teleport you further in and one if you run on the column lying on ground near all the sniping psychos and jump from it to a broken ruin section with a wayportal on it. This teleports you to the upper section which features a huge dragonskin boss that is, frankly, janky AF for melee and not a very newbie friendly boss at all. Still killable but unnecessary misery early skip it, unlike the Ancestral Spirit which is the main boss of that region. I don't recall any worthwhile rewards from there that early though so you could just outright skip it entirely if you want. The Ancestral Spirit boss does give that bow wielding minotar ghost as a summon if you want that but eh. Might be useful on flying enemies or something. Caelid and the dragon area have some good stuff but nothing that you have to necessarily rush for so I say go west like they advise towards Stormveil.