This is not just massage - it's therapy that works.
Therapy for those in perpetual motion to stay in motion.
Consistent results and improvement of performance.
Reduce and eliminate pain to achieve personal wellness.
Kinetic Thai Bodywork
K90 Deep Relaxation & Sleep Method R.A.R.E. is a powerful method designed to get you in a relaxed state fast: In most cases 90 seconds or less.
Utilizing a deep breathing exercise while creating isometric tension & relaxation in your major muscle groups - it only takes a few minutes to release unwanted tension to feel like you are completely relaxed and if you want, ready for sleep.
This method is based on an exercise I learned at a Dale Carnegie seminar I took in 1996 and includes some additions from my experience in martial arts and yoga practice. It takes little or no preparation and can be done at a moment’s notice, so it’s perfect for a refreshing power nap, but you can also use it when you’re lying down ready for a restful night of sleep.
All things that were to be done today and to do tomorrow have no bearing on your sleep right now -be mindful that this is your time to recover and it's OK to give yourself a break. You will have plenty of time to resume those activities when you wake up or after you're done relaxing from this short exercise.
Method: (Note: This process is very easy to remember - it only takes 90 seconds! The first time you do this, sit comfortably in a chair and read the instructions while performing the exercise. Going through the routine once or twice will be enough for you to remember it so that you can do it the next time you lie down to go to sleep. (Good luck and be persistent.)
1. Lie down on your back and get comfortable. Close your eyes. Check to see that all the major contact points on the back of your body are evenly distributed and in alignment. Go through the checklist below because this will be the optimum position to fall asleep in. (More on that later)
Be sure that you are at a comfortable temperature, whether that involves a light sheet or a heavy duvet, and be sure to have your alarm already set as you may fall asleep before completing 90 seconds.
2. Now that you are comfortable, bring your focus to your hands. Extend your hands and your fingers out and down along your sides and hold a slight tension in your hand muscles. Inhale slowly using your abdominal muscles while counting to seven.
3. On your second breath, lightly clench your fists while you count to seven during your inhalation.
4. On your third breath, lightly clench your fists and contract your arm muscles at the same time while you inhale for a seven count again.Isolate and control the contraction from your hand muscles up to your shoulders, remembering to use only abdominal breathing.
5. On your fourth breath, lightly clench your fists, contract the muscles in your arms and now add your neck and pectoral muscles in your chest, contracting altogether while inhaling for a seven count. *You are adding another major muscle group and will most likely start to feel a little warm from the activity - this is a good sign.
6. On your fifth breath, lightly clench your fists, lightly contract your arms, your neck and pectorals as before. Add an abdominal muscle contraction & bring your shoulder blades together in back while inhaling for a seven count.
7. On your sixth and final breath to complete the exercise, lightly clench your fists, lightly contract your arms, neck, pectorals, abdominal muscles, while bringing shoulder blades together and now add and contract your glutes and leg muscles for a seven count.
Your mind should be relatively clear after intensely focusing on breathing & relaxing for the last 90 seconds. Nothing else should be more important than emptying your mind and resting right now.
If you feel distracted at times, that’s normal. Keep your focus only on your breath entering and exiting your nose as you continue to breathe slowly and evenly.
This will be easier to accomplish after you have completed the method a couple of times.
You are now in a deep state of calm, if still feel like you are not relaxed enough to fall asleep - you only need to repeat the exercise this time starting from the end back to the beginning (from 7-2) for best results.
I hope that K90 R.A.R.E. Method can help you rest and heal.
A.ccess Isometric Contraction
E.xhalation & Illiminate Mental Noise
Sometimes a method like this one will not help enough and some nights even sleeping medication doesn’t help. In the event you have so much on your mind that you are restless and even anxious - you may have an imbalance or have an excess of mental noise that will not let you rest.
Mental noise is not unlike a replay of the same past or future hypothetical situation playing itself over and over again without any sign of a resolution. We often worry how things will or could’ve played out and wonder how we and others will be affected.
This is a sometimes destructive and stressful mental activity and very often can lead to mental and physical tension and stress that will not allow you to relax or have a restful sleep.
Read KTB blog about dealing with mental noise: