In the counseling technique of cue controlled relaxation, you learn to relax your muscles whenever you want by combining a verbal suggestion with abdominal breathing.
First, take a comfortable position, then release as much tension as you can by using the relaxation without tension method.
Focus on your belly as it moves in and out with each breath. Make breaths slow and rhythmic.
With each breath let your self become more and more relaxed.
Now, on every inhalation say to yourself, "breathe in" and as you exhale, say to yourself the word "relax".
Just keep saying to yourself, "Breathe in....relax, breathe in....relax" while letting go of tension throughout your body. C
Continue this practice for five minutes, repeating the key phrases with each breathe.
The cue controlled method teaches your body to associate the word relax with the feeling of relaxation.
After you have practiced this technique for awhile and the association is strong, you will be able to relax your muscles anywhere, anytime, just by mentally repeating the words "breathe in....relax" and by releasing any feelings of tightness throughout your body.
Cue-controlled relaxation can give you stress relief in less than a minute, and is a major component of the anxiety and anger management protocols.
From "Thoughts and Feelings, Taking Control of Your Moods and Your Life" by Matthew McKay, Ph.D., Martha Davis, Ph.D Patrick Fanning
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