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K90 Deep Relaxation & Sleep Method

Get some rest tonight

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)

Head/Neck: Supported and in alignment with your body
Shoulder blades: Both flat against the mattress
Back: Straight as if you were in standing position
Hips/Glutes: Sacrum flat against the mattress
Legs: Straight under your hips as if in the standing position
Heels/Ankles: Heels resting on the mattress
Elbows: Resting lightly on the mattress

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.

Your breath should fill your stomach and your lungs but not cause your shoulders to shrug. As you exhale slowly for another seven counts, release the tension in your extended hands and just let yourself feel relaxed while you exhale.

3. On your second breath, lightly clench your fists while you count to seven during your inhalation.

When you have reached seven, you should be at your fullest lung capacity and immediately start your slow exhalation phase for a seven-count as you allow your hands to relax again.

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.

Exhale for a seven-count and allow your arms to relax at your sides until you’re done exhaling.

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.

Exhale for a seven-count as you let your whole upper body relax and feel heavy.

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 the back while inhaling for a seven count.

This portion of the method brings a lot of pressure to the abdominal area because you will be sustaining an abdominal contraction while inhaling - this in itself is the most challenging part of the exercise. Exhale for a seven-count while you release the tension in your whole upper body- you should feel pretty tired and relaxed at this point but don't stop now ☆

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.

To get a thorough contraction in your leg muscles, you can slightly push your heels into the mattress to get some good circulation into your calves and hamstrings. You are essentially contracting all of your major muscle groups at once for this final seven-count - so finish well. Exhale for your last count of seven, release all the sustained tension while exhaling and let your body feel relaxed and heavy.

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.