Cue Controlled Relaxation

This exercise helps you train your body to relax by linking a calming word (like “relax” or “peace”) with slow breathing and visual imagery. Over time, this “cue word” will become a shortcut to help your body quickly let go of tension - especially in moments of stress or overwhelm.

What If One Word Could Help You Relax?

With practice, your body can learn to respond to a single calming word. This is called cue-controlled relaxation. You’ll start by pairing your chosen word with deep breathing and a visualisation of warmth and light. Later, just saying your cue word can help you feel more grounded-anywhere, anytime.

Choose Your Cue Word

Pick a word that feels calming to you-something like “relax,” “calm,” “safe,” or “peace.”

Set the Scene

Find a quiet, comfortable place to sit. Turn off distractions. Let others know you’ll be taking a few minutes to yourself. Give yourself permission to slow down.

Start with Your Breath

Close your eyes. Take a slow breath in through your nose. Let your belly expand. Hold for 5 seconds. Now exhale slowly through your mouth. Let your body soften. Repeat this 3 times. Then continue to breathe slowly and steadily.

Let the Light Relax You

Now imagine a soft, warm light gently touching the top of your head. Let it slowly move down your body-releasing tension as it flows.

Where Did You Feel the Most Release?

Which part of your body relaxed most deeply?

Pair Your Breath with Your Cue Word

Now silently say this as you breathe: Inhale: “breathe in” Exhale: [your cue word] Let your whole body relax as you say the word. Keep repeating this for a few minutes. If your thoughts drift, gently return to the words and your breath.

What Did You Notice?

How did your body respond as you repeated your cue word?

When Could This Help You Most?

Tick moments where using your cue word might be helpful.

Before sleepWhen I feel anxiousDuring a panic attackAfter a tough conversationAt work or schoolBefore or after therapy

Build the Habit

Practise this once or twice a day. Over time, your body will start to relax automatically when you say your cue word. Eventually, you won’t need the full visualisation-just a breath and your word.