Preface

In my previous work, <기지개(Kichikae)>, I explored the impact of the absence of darkness in modern life due to the advancement of artificial lighting. This shift has led to a significant deterioration in our sense of touch, contributing to widespread issues with anxiety, mobility, and posture. Central to this was the concept of 'KUP' – a memory of fear accumulated in our gut which is the primary cause of these modern problems. The book introduced Kichikae exercises as a targeted approach to relieve KUP and its effects.

Building upon that foundation, I am delving deeper into the concept of KUP and introduce various exercises effectively designed for its relief. For readers seeking a deeper understanding of the origins and underlying principles of the KUP and the Kichikae concept, I encourage you to explore <기지개(Kichikae)>, which is available at no cost on our official website.

 

Definition of Terms

Before starting the main content, let’s familiarize ourselves with the essential terms introduced in <기지개(Kichikae)>.

Kichikae (기지개)

Kichikae is a Korean word for morning stretching, but it differs from typical stretching. While stretching involves lengthening muscles or ligaments using external forces, Kichikae involves the act of pushing and extending your awareness from the body's core to the very tips of fingers, toes, and the top of the head, like tree roots organically spreading out.

The name “Kichikae” encompasses all KUP-relieving exercises, which are excellent for maximizing your FOTALH connectivity (explained below) and maintaining the F.Max state.

 

FOTALH Connectivity

FOTALH (From Organs To All Limbs and Head) represents the tactile awareness linking your internal organs to your body's extremities.

Due to the development of artificial lighting, modern humans have lost the ability to navigate using touch in dark environments, leading to a significant deterioration of this connectivity.

This deterioration has caused posture problems and feelings of anxiety, which can be easily resolved by enhancing the FOTALH connectivity. To understand this concept, imagine using your entire body's tactile sensations, from your fingertips to your toes and the top of your head, in every movement or when stationary.

When KUP is felt, you’ll notice there's an unconscious tendency to keep you out of your F.Max state. However, it's important to consciously maintain it, because attempting to relieve KUP without F.Max can be ineffective and may even lead to injury.

Maximizing FOTALH connectivity (hereafter F.Max) is crucial for finding and relieving KUP. F.Max is one of the most important concepts in Kichikae.

 

BSR

The Body Sensory Range (BSR) refers to the range within which the body's five senses can perceive sensations. KUP is felt when a potential danger is perceived within these ranges.

 

HAN (한)

An externally existing target of resentment or a lingering negative emotion from past experiences. When you try to subdue HAN, KUP will be manifested in the direction where HAN is present. HAN can be subdued using techniques like Nu-rum, Cho-rum, or Kochi-bum, and once it is subdued, the KUP is relieved.

 

1. What is KUP(겁)?

KUP isn't just in one place - it's hidden throughout your body, in various directions and postures within your Body Sensory Range (BSR). As you become adept at finding and relieving each instance of KUP, you'll notice gradual improvements in your overall mobility, posture, and anxiety levels.

 

2. Reactions when KUP is felt

By learning to recognize these signals, you're taking the first step towards mastering Kichikae exercises. Remember, these reactions are your body's way of communicating with you - it's up to you to listen and respond.

 

3. Why does KUP accumulate?

1. Past trauma or startling experiences from a specific direction.
   • Your enteric nervous system remembers the fear associated with that direction, creating KUP. When facing that direction, you experience KUP and feel your internal muscles contract as your body tries to avoid it.
2. Weakened physical condition affecting your ability to sense, defend, or react in certain directions
   • You may feel KUP when your body faces these vulnerable directions, reflecting your reduced capacity in those areas.
3. History of injury or overexertion in specific body parts
   • KUP manifests when you touch or massage these areas, serving as a protective mechanism.
4. Lingering resentment or negative emotions associated with a particular direction
   • This is called 'HAN'. When you experience 'HAN', you also feel KUP. Nu-rum is particularly effective in relieving this type of KUP (detailed explanation provided in this book).

KUP is essentially a protective message and reflex from our enteric nervous system (our unconscious mind). It remembers potential dangers from specific directions and responds by contracting muscles to avoid them, while also sending anxiety signals to influence our behavior.

Here’s an analogy for easy understanding. If a person were to punch you with their fist, and then prepare to hit you again from that same direction, you would defensively curl up. KUP accumulates in this manner.

In the past, we couldn't recognize these signals because we weren't in the F.Max state, and we didn't know how to relieve KUP. Consequently, KUP continued to accumulate in our bodies.

 

4. Effects of relieving KUP

Relieving KUP can lead to a remarkable range of physical and mental benefits:

1. Instant Mobility Boost: Areas previously restricted by KUP suddenly feel free and flexible.
2. Holistic Stability: As internal tension melts away, you'll experience a sense of physical and mental balance.
3. Posture Improvement: Your body alignment naturally improves, leading to better posture.
4. Pain Relief: Chronic muscle pain and neuralgia often diminish significantly.
5. Increased Strength: Particularly when using Nu-rum, you may notice an immediate increase in strength for grabbing, pressing, or pushing in the treated direction.
6. Improved Breathing: Your breathing becomes deeper and more effortless.
7. Stress Reduction: Anxiety levels drop, and overall stress diminishes.
8. Mental Clarity: Impatience fades, replaced by a sense of mental calm and stability.
9. Rehabilitation Aid: KUP relief can be a powerful tool in injury recovery.
10. Balance Enhancement: Your overall body balance improves, as poor balance often correlates with KUP presence.
11. Internal Realignment: In cases of significant KUP, you may even experience a correction in the position of internal organs or spine.

The beauty of KUP relief lies in its immediacy and longevity. Unlike repetitive practices such as stretching or yoga, KUP relief often only needs to be performed once to maintain its effects until KUP accumulates again.

However, it's important to note that KUP resulting from major traumas or accidents may recur more easily. In these cases, regular exercises and relief sessions are recommended.

 

5. Essential condition for relieving KUP: F.Max

F.Max, or maximum FOTALH connectivity, is a body state that is a must for both finding and relieving KUP. While it might sound complex, achieving F.Max is surprisingly simple once mastered.

To reach the F.Max state:

1. Close your eyes and focus on feeling the tips of each toe with your tactile sense.
2. Extend this awareness to the tips of each finger.
3. Finally, direct your tactile sense to the top of your head and the tips of your hair.

When you can maintain awareness of all three areas simultaneously, you've achieved F.Max. As you practice Kichikae, entering this state will become second nature.

 

6. Techniques for relieving KUP

We've developed a range of KUP relief techniques, presented here in the order of learning. While mastering all techniques can be beneficial, focusing on Ma-tum and Nu-rum alone can effectively address most daily KUP issues.

As you explore these methods, you'll likely find 2-3 techniques that resonate most with you. These will become your go-to tools for KUP relief.

Remember: All techniques must be performed in the F.Max state. As you feel KUP more intensely, strive to maintain F.Max even more strongly. Also, never hold your breath during KUP relief. Ideally, practice Ma-tum simultaneously throughout the process. If Ma-tum is challenging, focus on maintaining steady, relaxed breathing.

 

1. Ma-tum (맡음/Smelling):

2. Nu-rum (누름/Pressing):

3. Ah-rum (앓음/Groaning):

 

1. Stand, sit, or lie down comfortably.
2. Make a "hmmm" sound using your throat. (The vibration should be maintained without interruption)
3. Send that vibration towards your abdominal area.
4. If KUP is felt, maintain the sound vibration more actively.
5. When KUP is relieved, send vibrations to other areas to find and relieve KUP.

 

4. Kochi-bum (꼬집음/Pinching):

  

5. Man-chim (만짐/Touching):

These are foundational techniques for relieving KUP. Mastering these can significantly improve your daily life, addressing posture, mobility, and anxiety issues.

For those seeking to deepen their practice and learn more advanced methods, I recommend practicing the following techniques as well. To add, using specialized tools like Comma and Nu-rum Cushion offer even more profound KUP relief.

 

6. Cho-rum (조름/Squeezing):

 

7. Chi-rum (찌름/Poking):

 

8. Munchi-rum (문지름/Rubbing):

This technique may explain traditional beliefs about foot sole-organ connections in oriental medicine. This likely stems from Munchi-rum. You may notice these connections on specific parts of the foot and the body organ are different in different posts and photos.

 

9. Keo-kum (꺾음/Bending):

Safety Note: Always maintain F.Max to prevent injury risk.

 

10. Nebe-tum (내뱉음/Outbreath):

 

These 10 exercises above can be performed not just individually, but also in combinations. As you master the techniques, you can relieve KUP with various combinations like Nu-rum x Ah-rum, Man-chim x Ma-tum, Munchi-rum x Ma-tum, etc. These synergies can lead to even more effective KUP relief.

On top of that, as mentioned in <기지개(Kichikae)>, crying, laughing, dancing, and other activities that vibrate the internal organs also help to some extent in soothing or relieving KUP. This concept aligns with the growing popularity of vibration therapy in Western practices.

Interestingly, emotional acts such as expressing gratitude, apologizing, or forgiving can also contribute to KUP relief. This fascinating area warrants further research.

Always remember: the effectiveness of all these techniques hinges on maintaining the F.Max state. Regular practice of Kichikae remains the best way to enhance your F.Max capability.

Are you familiar with conventional stretching movements, or have you learned yoga or kettlebell exercises? If so, you can transform these existing exercises into KUP-relieving exercises by simply adding Ma-tum or Nu-rum elements. While performing your usual exercises, if you change your face direction to do Ma-tum or use your toes or knees to do Nu-rum, you can improve your performance but also relieve KUPs.

For example, you can add Ma-tum while you do yoga poses, or while doing a kettlebell clean and jerk, or add Nu-rum and imagine the kettlebell as a hunting target and squeeze it. These modifications will allow you to experience different exercise effects compared to the original versions. The same applies when doing kettlebell Turkish Get-Ups (TGU) or kettlebell arm bars.

Additional exercises will be uploaded regularly on Kichikae’s social media pages.

 

7. Precautions for KUP Relief

When you experience KUP, your body's natural response is to decrease FOTALH connectivity. This is where your focus becomes crucial - maintaining F.Max is key to safe and effective KUP relief.

Examples of decreasing FOTALH connectivity:

• Connectivity retreats from fingertips to elbows
• Connectivity retreats from toe tips to heels or knees, or even to the pelvis
• Connectivity descends from the top of the head to the chin or neck

Remember: Attempting to force KUP relief when your FOTALH connectivity is compromised can lead to injury. This is why mastering F.Max is so vital.

As explained in the previous book <기지개(Kichikae)>, regular practice of Kichikae exercises can help you maintain F.Max effortlessly in daily life.

 

8. Does KUP continue to accumulate?

In our fast-paced world, KUP accumulation is almost inevitable. Sources of KUP include:

• Startles and surprises in the urban daily life
• Chronic stress
• Prolonged postures
• Traumatic experiences
• Even our dreams

Unaddressed KUP can lead to posture issues, reduced mobility, and increased anxiety.

Historically, our lowered FOTALH connectivity (a side effect of absence of darkness due to artificial lighting) left us unable to effectively address KUP. Our only release often came through extreme emotional outbursts like crying. Now, with these KUP relief techniques we call Kichikae, we can proactively identify and relieve KUPs.

Kichikae and KUP-relieving exercises open a channel of communication with our enteric nervous system. Previously, our unconscious mind sent signals through muscle tension and anxiety, but we lacked the tools to respond.

Now, through these techniques, we can reassure our unconscious that we are safe, anxiety is unnecessary, no danger is present, and we are capable of defense and control so there is no need for KUP. This dialogue allows our unconscious to release KUP, promoting overall well-being.

Just 5 minutes of KUP-relieving techniques three times daily - before sleep, in the morning, and during the day - can significantly enhance your quality of life.

 

9. Going Further

1. FOTALH connectivity appears to shift the body's operational mode, potentially boosting metabolic rate and aiding in weight loss.

• Low FOTALH connectivity: Standby mode [Energy metabolism ↓ (Fat accumulation)] [Proactiveness ↓] [Aggression ↓] [Physical ability ↓]
• High FOTALH connectivity: Hunting mode [Energy metabolism ↑ (Fat reduction)] [Proactiveness ↑] [Aggression ↑] [Physical ability ↑]

2. Consistently maintaining F.Max and relieving KUP can significantly reduce abdominal circumference. While further research is needed, tests on subjects (including the author) showed notable decreases in abdominal size and improved body proportions as more KUP was released. It is speculated that when KUP (fear/anxiety) is present, visceral fat forms in specific directions. As KUP is relieved, this visceral fat becomes unnecessary and decreases.
3. Practicing Kochi-bum (Pinching) and Chi-rum (Poking) in the air around the part of the body with muscle pain, limited mobility, and bad posture effectively relieves KUP and reduces the pain and corrects posture or joints. For example, if there's a bunion on the big toe, using a tool like a Chi-rum Stick while standing to find and eliminate HAN (lingering resentment) next to the big toe to relieve the KUP can correct the bunion. Finding and relieving more KUPs around that spot lead to better correction. Or, when there's pain in areas like the back, neck, or wrist, pinching in the air near that area can alleviate pain and correct posture.
4. KUP relieving techniques show promising potential in trauma treatment and rehabilitation therapy.
5. Root cause of disc problems or sciatica: Moving forcefully without F.Max, especially when FOTALH connectivity suddenly decreases, can cause nerves to slip out of place, leading to sciatica, shoulder issues, or disc problems. Gentle application of Ah-rum to soothe and release KUP often shows improvement.
6. For stiff areas in the chest or abdomen, performing Ah-rum while in F.Max can trigger reflexive body movements. Maintain Ah-rum while applying Nu-rum or Kochi-bum to release KUP effectively.
7. While maintaining F.Max state, if you place your hand on your abdomen and verbally converse with yourself, you can feel a response from your unconscious. When first attempting this, try simple sentences like "Thank you" or "I'm sorry" out loud, and later you can attempt longer sentences.
8. Body movement initiates from the extremities, not the core. The pelvic area, often called the core, follows rather than leads movement. Focusing solely on core muscles can complicate problem-solving in movement issues.
9. Ah-rum can alleviate symptoms of indigestion, enteritis, or bloating.
10. In unfamiliar spaces where unexplained tension arises, performing Ma-tum to perceive your surroundings can effectively reduce anxiety.
11. The mechanisms of Nu-rum, Cho-rum, Kochi-bum, and Chi-rum suggest that humans have inherent carnivorous physiological tendencies.
12. A cold abdomen often correlates with high levels of KUP.
13. Itching may be a signal to relieve KUP. When itching occurs, sharply press the area with a fingernail, then perform F.Max to release KUP. This often resolves the itching.
14. For individuals whose thumbs hyperextend backwards, performing Keo-kum on the metacarpophalangeal joint of the palm to release KUP can immediately improve symptoms. This indicates the issue wasn't structural but KUP-related.
15. After achieving F.Max, curve your back into a C-shape, then make a sound from your belly as if you're shouting a martial arts yell. This relieves KUP and helps reduce anger.
16. Panic disorder might be a state where too much KUP has accumulated, causing frequent feelings of fear in daily life.
17. Poor body balance is likely due to KUP. KUP can cause body trembling or leaning in a specific direction, leading to loss of balance.
18. By pressing fingerprints and toe prints together while in F.Max state, your body will move unconsciously to relieve KUP.
19. Here's a meditation method using bodily sensations: Activate each sense (sight, taste, touch, smell, hearing) to its maximum, then deactivate them as if putting them to sleep, ultimately leaving only consciousness. For example, try to smell as far as possible, then deactivate the sense until you can't smell anymore. Do this for all five senses, and you can easily enter a meditative state.
20. When doing Nu-rum or Chi-rum, if you do it as if you're crushing something, it's easier to find KUP.
21. If toe mobility is poor, placing the sole of your foot on a Nu-rum Cushion and practicing Nu-rum can effectively improve toe mobility.
22. The area between fingers and palm, and toes and sole, needs to be strengthened for your pressing strength. The foot area is particularly important for walking, running, or pushing, and is often weakened in modern people.
23. In the past, when darkness was prevalent, people likely moved while doing Man-chim (Touching) things, naturally relieving KUPs in the process.
24. Gently placing two fingers into your ears and practicing Kochi-bum (Pinching) can bring mental clarity.
25. Space Ma-tum (Smelling): An exercise that expands your ability to perceive surroundings through smell, imagining that you are smelling to explore spaces far beyond your immediate environment.
26. Bi-bim (Rolling): A gentler alternative to Kochi-bum (Pinching), where fingers are softly rubbed together in a rolling motion to relieve KUPs and tension.
27. Dang-gim (Pulling): An exercise where you directly grip and pull areas of KUP concentration in the abdomen while maintaining the F.Max state to release tension. When the body naturally moves while maintaining F.Max state and when you successfully relieve your KUP, you can feel the organs and muscles returning to their proper positions.
28. Neb-dum (Free Flow): While maintaining F.Max state and pinching with both hands, allow the body to move naturally to release tension. The movements vary depending on individual conditions and circumstances - some might move rhythmically as if dancing, quickly as if fighting, or expressively like a child throwing a tantrum, all serving to relieve KUPs and tension.
29. Consuming spicy and stimulating foods can also create tension in the abdomen, leading to a build-up of KUPs.
30. When practicing movements like Nu-rum (Pressing) or Kochi-bum (Pinching), you can more effectively relieve KUPs by incorporating Ma-tum (Smelling) to identify the prey using your sense of smell.

 

 

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