I think there is a lot of basic misinformation on this thread. SOAP, REST, XML, and JSON concepts seem to be mixed up in the responses.
Here is some clarification -
XML and JSON (an others) are encodings of information.
SOAP is a communications protocol
REST is an (Architecture) style
each is used for something different although you might use more than one of these things together.
Lets start with encoding data structures as XML vs JSON:
Everything JSON currently supports can be done in XML, but not the other way around. JSON will eventually adopt all the features that XML has, but its proponents haven't encountered all of the problems yet, once they get more experience things will be added on to close the gap. for example JSON didn't start out with Schemas and binary formats.
SOAP is a communication protocol for calling an operation. It runs on top of things like, HTTP, SMTP, etc. Aside from many other features, SOAP messages can span multiple "application" layer protocols. i.e. i can sent a SOAP message by HTTP to a service endpoint which then puts it on a message queue for another system. SOAP solves the problem of maintaining authentication, message authenticity, etc. as the requested moved between different parts of a distributed system.
JSON and other data formats canbe sent via SOAP. I work with some systems that sent binary fixed-width encoded objects via SOAP, its not a problem.
The analogy is that - if only the postman is allowed to send you a letter, then it is just HTTP, but if anyone can send you a letter, then you want SOAP. (i.e. message transport security vs message content security)
the 6 REST constraints are architectural style. Interestingly the first several years of REST the examples were in SOAP. (there is no such thing as REST or SOAP they are not opposites)
A "heavyweight bloated, etc.etc." SOA SOAP system might have monoliths with operations like GET, PUT, POST instances of a single entity. SOAP doesn't have those operations predefined, but that is typically how it is used.
Consider that if you built a "REST" service on HTTP alone with an SSL/TLS terminating proxy, then you may have violated the 4th constraint of REST.
So for your software development today, you wouldn't normally interact with any of these directly. Just as if you were written a graphics program you wouldn't directly work with HDMI vs. DisplayPort typically.
The question is do you understand architecturally what your system needs to do and configure it to use the mechanism that does that job. (for example, all the challenges of applying today's microservices to general systems are old problems previously solved by SOAP, CORBA and the old protocols)