<Kichikae> All You Need to Know

2024년 4월 12일

About the Author

Steve An (스티브 안)

19th Secretary-General and 20th Director of the Korea Sports Association in Hong Kong -Founder and CEO of KICHIKAE Limited
Founder and CEO of Dotink SMP HK
20 years in rehabilitative exercise following a traffic accident
35 years living with flat feet
Resident of Hong Kong for 9 years
CEO of Dragon Skin Limited / Zentrix Limited, trading companies
Administrator of Hong Sa Sa (People who love Hong Kong), a Korean community in Hong Kong with 13,000 members
Interviewed by Hong Kong Weekly Journal, Weekly Hong Kong
Former Director of the 24th Korean Chamber of Commerce in Hong Kong

From a young age, he showed a curious spirit. He preferred being alone over social or outdoor activities and was very interested in reading and applying what he learned. He intensely disliked missing out on a variety of concepts, diligently noting and organizing his gained knowledge. He has written nearly 2,500 notes on Evernote over 11 years and more than 50 handwritten planners over 20 years.

During his adolescence, his family's unexpected financial difficulties led him to obsess over financial stability. This made him introverted, worrisome, and easily anxious, and these negative characteristics deeply influenced his life.

As an adult, he dropped out of college and was a workaholic for about ten years. As a result, he became a representative of three different companies in Hong Kong, established and currently operates the largest Korean community in Hong Kong with 13,000 members, and continues to maintain meaningful relationships with friends and family, contributing to a life without economic or social shortcomings. However, the anxiety that started in his adolescence did not simply vanish, with his insomnia worsening over time.

At the age of 35, he managed to change these problematic elements of his personality. While working on his businesses and researching during non-work hours, he discovered the secret to effectively improving his anxiety through a simple exercise called ‘Kichikae' (기지개). His research confirmed that ‘Kichikae’ exercises are also effective for rehabilitation and posture correction. Currently, he is living to spread awareness about ‘Kichikae’.

Prologue

Anxiety and Worry

We often confuse anxiety and worry.

Worry has a clear 'cause'.

However, in most cases, the 'cause' of anxiety is unknown.

[Prologue]

It is difficult for us living in modern times to experience complete darkness. Most places, such as cities and streets, are as bright at night as they are during the day, and even at home, artificial lights have the same effect. Furthermore, smartphone screens are often lit even when untouched.

Ancient primitive humans could not use fire, so they had to endure complete darkness every night. Accordingly, humans during this period would have developed the ability to detect and respond to their surroundings in the dark. However, their descendants have lost the need to adapt in darkness due to the development of lighting technology.

In this book, I suggest that the unexplained anxiety that we often feel in modern times is related to the degeneration of the ability to adapt in the dark. Furthermore, this book presents a simple exercise method inspired by the kichikae that we instinctively do as an effective solution to alleviate everyday anxiety.

YK's Story

YK's journey to resolve his anxiety issues

Note: YK's Story throughout the book will be in blue color.

YK was born as the eldest of three siblings in a small rural village in Korea. He grew up surrounded by nature, with a cattle ranch, mountains, and fields all nearby. There were few children his age in the countryside, so he spent his time reading books and playing in nature until he was 12. From a young age, he was generally very fearful, and in particular was afraid of the dark. He was shorter than his peers and had poor posture, which was often pointed out by adults.

When YK was 12, his family went bankrupt and moved to another rural area 300km away. YK, who had just entered puberty, had difficulty adapting to the new environment during his own time of physical change. Most of all, what made YK struggle was seeing his parents' debt collectors come to the house to demand money. During this time, YK witnessed his father being caught by a hiding debt collector, and came home to find other debt collectors who had broken into their home waiting for them. (In hindsight, YK now understands the creditors' position and acknowledges his parents' faults.)

As a child, YK had no way to relieve the sense of crisis and anxiety he felt whenever these things happened. As a result, YK's personality gradually became more introverted, he developed insomnia, and his physical and mental state began to deteriorate. YK often felt anxious and restless, had difficulty standing in front of others, and appeared generally discouraged. YK's parents kept quiet about the details of their debts, and that deepened his imagined fear. Most of all, what made YK struggle was the fact that there was nothing he could do to improve the situation. One day, when his anxiety reached its limit, YK vowed to take action out of his sheer frustration. Although he knew had to wait until he was an adult to solve the financial problems, he became determined to improve the situation little by little.

YK, who believed that his anxiety problem arose from the family's financial difficulties, came to the following conclusion:

"I need to have sufficient financial power. Then I can protect myself and my family from society, feel secure, and my anxiety will disappear."

In middle school, he started delivering newspapers and milk early in the morning, but this need not yield the financial power he sought. One rainy night when YK was in his second year of high school, he was involved in a car accident while crossing the street with his friends after finishing a night self-study. Both the tibia and fibula in his right calf were fractured, requiring surgery to insert metal rods into the bones. After a few months of hospitalization and two surgeries, the bones healed, but as a side effect, his body developed an imbalance, and he had to undergo regular rehabilitation for the discomfort. After the traffic accident, YK developed a fear of death for himself and those around him, and he began receiving psychiatric counseling and medication to address these newfound issues.

By the time YK became a college student, his height was 160cm. Feeling that his lack of confidence largely stemmed from his diminutive stature, YK decided to undergo leg lengthening surgery. To afford this, he saved money working as industrial technical personnel for three years instead of completing his mandatory military service, and at the age of 23, he underwent leg lengthening surgery to reach a height of 167cm.

After the surgery, YK decided to leave Korea and immigrated to Hong Kong, where he lived as a workaholic for nine years. As a result, he became a CEO, operating three corporations in trading, beauty, and manufacturing, and also created and managed the largest Korean community in Hong Kong. However, he still frequently felt anxious and restless, had difficulty making eye contact with people, could barely speak in front of others, and suffered from severe insomnia.

However, YK had no reason to be anxious. His parents and siblings were all healthy and harmonious, he was accumulating capital, had a beautiful fiancée, enjoyed his work, and had meaningful relationships with his friends. He was also active in the Korean community and various organizations, serving as an executive, which presumably should have alleviated any societal anxiety. Yet, the anxiety that had set in during his teenage years showed no signs of abating even after 20 years.

YK realized that his assumption that financial power would solve the anxiety problem was wrong. With the pursuit of financial power, YK spent significant time heavily focused on work. But during his off-work hours, he continued his online research to find clues to reduce his anxiety.

YK's body began to suffer from his strenuous work habits of working without weekend breaks. While running his beauty business, YK also performed treatments himself every day. He had to sit with his back bent and his neck craned for about 2 hours per treatment, 3-4 times a day, which inevitably put a strain on his body. Moreover, the left-right imbalance caused by the traffic accident gradually worsened over time. YK always had tense muscles on one side of his pelvis, shoulders, and neck, and suffered from chronic pain.

Due to the discomfort and pain caused by his posture, YK received massages 1-2 times a week and did rehabilitation exercises, stretching, weight training, foam rolling, and kettlebell exercises that he had learned previously. However, the effects were only temporary.

When his body was severely fatigued, YK took a 7-day trip to Thailand to rest. He received daily massages in Thailand, thoroughly relaxing his body. After returning home and resuming his routine, his body felt light and good for the first 2-3 days, but soon after, the muscles in his neck and shoulders began to tighten again, and the muscle pain returned. After a week, he was back to his pre-vacation state, making the 7-day rest and massage seem pointless.

Disheartened by the quick return of discomfort despite the rest and massage, YK resolved to determine why his body so quickly reverted to discomfort. He first checked if any areas were missed during the massage. He thought about each part of his body - head, shoulders, neck, face, back, wings, legs, feet, toes, pelvis, and buttocks - and eventually realized one area was consistently missed in the massages: the deep abdomen (the muscles and viscera inside the abdomen).

YK began experimenting. He lay down comfortably and used a stick-shaped gua sha tool (smooth-edged instrument for scraping the skin to improve circulation and relieve muscle tension) to start massaging his abdomen. Slowly, he massaged deeper and deeper. As he did, he felt a heavy soreness he had never experienced before. YK located the sore spots in his deep abdomen and thoroughly massaged them. He didn't need to exert much force; just relaxing his abdominal muscles allowed him to massage deeply into his abdomen. After about 10 minutes of deep abdominal massage, YK stood up and walked around, feeling a level of comfort he had never experienced before.

Over the next several weeks, YK continued the deep abdominal massages, which significantly improved the discomfort in his pelvis and lower back. His hard, bloated abdomen became softer, and his abdominal size noticeably reduced. Additionally, his digestive and bowel functions improved, and his pelvic and back pain decreased, allowing him to sleep more soundly. YK decided to delve deeper into the methods of deep abdominal massage. However, internet searches mostly turned up simple massage techniques using hands or tennis balls, and there was a lack of detailed, in-depth information. Most of the content involved other people massaging the abdomen or using electronic massage devices. The deep abdominal massage YK performed involved using the gua sha tool to deeply probe and massage between the organs, which was somewhat different from the methods he found online.

YK began to research more deeply about the deep abdomen.

While reading through medical texts from East and West, he discovered in Korea's Donguibogam (동의보감) (Principles and Practices of Eastern Medicine) and the ancient Chinese medical text Huangdi Neijing (黃帝內經) (Yellow Emperor's Inner Canon), that organs interact with emotions, and each organ is responsible for certain emotions.

Additionally, YK found the following passage in Professor Kim Joo-hwan's Inner Communication:

“미국 대학에서 정신과 교수이자 1994년 발표한 다중 미주신경 이론(Polyvagal theory)을 발표한 스티븐 포지스는’ 얼굴 표정이나 목소리 등으로 드러나기 마련인 감정은 심장박동이나 내장 운동과 직결되어 있다는 점을 강조하였다.”

※Translation: "Stephen Porges, a professor of psychiatry at an American university who presented the Polyvagal Theory in 1994, emphasized that emotions, which are usually expressed through facial expressions or voice, are directly linked to heart rate and intestinal movements."

[Kim Juhwan, Inner Communication, Influential, 2023, p.830 (eBook)]

Stephen Porges: Professor of Psychiatry at the University of North Carolina, Founding Director of the Kinsey Institute at Indiana University Bloomington, presented the Polyvagal Theory in 1994.

YK extensively read and studied Dr. Porges’ work, “The Polyvagal Theory”, which says in one of its sections that emotions and organs are not only interconnected but also engage in bidirectional communications.

“The vagus represents an integrated neural system that communicates in a bidirectional manner between the viscera and the brain.”

[Stephen W. Porges, “The Polyvagal Theory”, Science direct, 2003], original work licensed under CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/)

YK, who intuitively felt that the key to relieving anxiety lies in the deep abdomen, began collecting related materials and started his research.

Chapter 1: The Origin of Anxiety

[1.1 Anxiety and Worry]

Modern people live amidst many worries and anxieties. Worry usually has a clear cause, such as an upcoming exam, a potential price drop in stocks, or loan repayments. In contrast, anxiety often has unclear causes. People who experience intense anxiety might feel anxious without any specific reason, impacting their daily lives and interpersonal relationships. Such individuals often seek psychiatric help and receive medication, but psychiatric drugs may not be effective for everyone and may cause side effects. Moreover, some medications only show slightly better effects than a placebo.

People with anxiety disorders suffer without knowing either the causes or solutions to their anxiety.

In this chapter, we will explore how emotions are experienced, based on the ancient Chinese medical text Huangdi Neijing (黃帝內經) and theories on emotions advocated by Stephen Porges, a renowned professor in the United States.Top of Form

[1.2 Mood, Emotion, and Sentiment]

Mood, emotion, and sentiment largely have the same meaning (hereafter referred to as simply emotion). While humans can consciously create situations that generate emotions, they cannot directly create or eliminate the emotions themselves. We often find ourselves involuntarily influenced by emotions. For example, even if you try to hold back, tears flow when you are sad, and laughter bursts out when something is funny. Anger is difficult to control, and the same goes for emotions like gratitude. We can respond to emotions, but we can't turn them on or off like a switch.

Why then do we feel emotions?

To address anxiety issues, let's focus on negative emotions such as fear, dread, and anger. These emotions prompt our consciousness to run away, avoid the situation, or be hypersensitive to one's surroundings. The unconscious detects danger faster than conscious reasoning, and by conveying these emotions as messages to our consciousness, it helps us avoid potential dangers. In essence, negative emotions exist for survival, prompting certain behaviors in our consciousness that protect us.

[1.3 Historical Studies on Emotions Spanning Over 2000 Years]

The Huangdi Neijing (黃帝內經) (Yellow Emperor's Classic of Medicine), written around the 1st century BC, is one of the oldest medical texts from China and is recognized as a UNESCO Memory of the World document. According to the text, emotions are connected to the body's organs.

Furthermore, it states that each organ is associated with a specific emotion:

Heart ←→ Joy

Liver ←→ Anger

Lungs ←→ Worry/Sadness

Spleen ←→ Pensiveness

Kidneys ←→ Fear

This assertion links each organ in the body to specific emotional responses.

[佚名, 『黃帝內經(Huangdi Neijing)』, 博客來, 『素問。陰陽應象大論』, 『五運行大論』]

The book Donguibogam (동의보감) (Principles and Practices of Eastern Medicine) in Korea also mentions similar associations, emphasizing the interconnectedness of organs and emotions.

[허준, 한불학예사 편집실, 『동의보감 내경편 (Donguibogam Part 1: Internal Bodily Elements)』, 한불학예사, 2015, p.804 (eBook)]

A Taiwanese physician, 黃鼎殷 (Huang Dingyin), argues in his book 『情緒生病，身體當然好不了：黃鼎殷醫師的心靈對話處方』 that emotions affect the organs and vice versa, highlighting a growing trend in related research. He contends:

"Emotions influence the organs, and the organs influence emotions".

[黃鼎殷, 『情緒生病, 身體當然好不了 : 黃鼎殷醫師的心靈對話處方』, 新自然主義, 2015, p.42-43 (eBook)]

Stephen Porges, a psychiatry professor at the University of North Carolina, founding director of a research institute at Indiana University, and a neuroscientist and psychologist, argued in his 1994 publication "The Polyvagal Theory" that organs and emotions are interconnected bidirectionally through the vagus nerve.

“The vagus represents an integrated neural system that communicates in a bidirectional manner between the viscera and the brain.”

[Stephen W. Porges “The Polyvagal Theory”, Science direct, 2003], original work licensed under CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/)

He reiterated this claim in a more recent paper:

“Functionally, the vagus is a bidirectional conduit between the brainstem and visceral organs “

[Stephen W. Porges 「The vagal paradox」, Science direct, 2023], original work licensed under CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/)

“그는 『다미주이론』을 만들기까지 20년의 시행착오를 겪었고 이 이론을 주장하며 현대 과학이 갖고 있는 편견을 깨려 노력했다. 더불어, ‘안전하다고 느끼는 것의 중요성’을 강조하고, ‘내장의 느낌을 이해해야 안정감을 느낄 수 있음’을 강조하였다.”

※Translation: “Over 20 years of trial and error went into developing the ‘Polyvagal Theory,’ through which Porges has tried to break modern scientific prejudices. Additionally, he emphasized the importance of feeling safe and understanding visceral sensations to achieve a greater sense of security.

[Stephen W. Porges, 노경선 『다미주이론』, 위즈덤하우스, 2020.05.25, p.357 (eBook)]

“더 나아가 그는 '생각'만을 중요하게 생각하고 '느낌'은 외면하고 경시하는, 데카르트에 기초한 서양철학과 정신의학, 임상의학에 문제가 있음을 지적했다.”

※Translation: “Moreover, he criticized the Western philosophy and psychiatry based on Descartes for overemphasizing 'thought' and neglecting or undervaluing 'feeling.'”

[Stephen W. Porges, 노경선 『다미주이론』, 위즈덤하우스, 2020.05.25, p.357 (eBook)]

I also believe that emotions are not merely creations of the brain but are feelings of the viscera. Building on experiments I conducted, I have linked feelings associated with visceral muscle movements to various emotions:

Contraction of visceral muscles: fear, surprise, tension, dread, disgust, hatred  anxiety signals

Vibration of visceral muscles: laughter, crying, joy

Relaxation of visceral muscles: gratitude, forgiveness, admiration, compassion, happiness

(The concept of ‘kup’ introduced later in the book directly corresponds to the contraction of visceral muscles.)

Humanity put names to the feelings behind each of these visceral muscle movements, allowing us to express our emotions in words.

Once, YK experienced childhood trauma while undergoing a deep abdominal massage. He felt this emotion in the form of a psychologically tense sensation. However, after sufficient massage, he felt emotionally relaxed and more at ease. As a result of this experience, YK began to hope that deep abdominal massages could not only address anxiety issues but also potentially resolve deep trauma. This text suggests that relaxing and easing the tension in the viscera through deep abdominal massage can help alleviate trauma and other negative memories.

※Key Points

- Emotions are connected to the viscera and interact bidirectionally.

- Movements of the visceral muscles generate mood, sentiment, and emotion.

[1.4 The Unconscious and Consciousness]

The autonomic nervous system operates independently of direct control by the brain, primarily controlling the internal organs on an involuntary basis.

We consciously make choices and decisions every moment of our lives. For instance, we routinely decide what food to eat or where spend time. It might seem like we control everything by our own will, but that's not the case. We cannot control unconscious movements such as those of our internal organs.

Since emotions and anxiety are produced in the unconscious realm, let's focus more on the unconscious.

What does the unconscious do?

The unconscious manages movements by the heart, intestines, pupils, and more, along with other activities such as salivation and digestion which are controlled by the autonomic nervous system. While consciousness can create situations where these movements occur, it cannot directly initiate or control them. Additionally, the unconscious handles sophisticated tasks almost automatically, including hormone activity, immune response, blood circulation, and cell production.

The autonomic nervous system operates separately from our consciousness. We cannot consciously control it; it functions automatically, and we can only feel and observe its effects. Moreover, this system controls our internal organs.

※Key Points

- Emotions (feelings/moods) can be considered part of the unconscious because they are sensations caused by the movement of the visceral muscles.

- The unconscious automatically understands one’s physical state and surrounding environment and handles internal activities (immune system, digestion, temperature control, emergency responses, etc.) on its own.

[1.5 When the Unconscious Sends Anxiety Signals]

When does the unconscious send us anxiety signals? It occurs when the a threat is sensed. We perceive the world through our five senses: sight, touch, taste, smell, and hearing. Our body is designed to react immediately if any of these senses detect danger. For example, even if there is no visual problem, a sudden loud noise can startle us, causing our heart to race and triggering an unconscious reflex. Similarly, even if there are no issues detected by our sight, hearing, or smell, a sudden strong tactile sensation can also cause a similar reaction. To alleviate anxiety, it is necessary to stabilize these senses.

[1.6 The Importance of Abdominal Massage]

Visceral abdominal massage, though less commonly discussed, plays a crucial role. The inner muscles such as the iliopsoas muscle located deep within the abdomen or the intestines can experience clumping or tightness, necessitating physical massage. Similar to massaging stiff shoulder or neck muscles before other treatments, a thorough deep abdominal massage is recommended before performing ‘Kichikae’ exercises. If the abdominal muscles are tense, it can diminish the effectiveness of the exercises.

This type of massage can be performed using hands or tools like gua sha, but I have developed a specific deep abdominal massage tool called ‘Comma’, optimized for ‘Kichikae’ exercises. This tool is designed to reach deep into the abdominal cavity, providing a more effective massage than using only the hands or other general tools.

The use of the ‘Comma’ (abdominal massage tool) is not mandatory, but for those seeking a more professional and efficient massage, its use is highly recommended. Regular use of this tool not only enhances the effectiveness of ‘Kichikae’ exercises but can also improve intestinal functions and alleviate back and pelvic pain.

[1.7 How to Do Abdominal Massage]

Before beginning ‘Kichikae’ exercises, it is recommended to perform a deep abdominal massage if any of the following conditions apply:

1. The abdomen is not soft but hard.

2. When pressing deeply into the abdomen with your hand, there are areas that feel significantly painful.
3. The abdomen appears inflated, resembling a "beer belly."
4. If squeezing the abdominal fat layer between the thumb and index finger results in pain in specific areas, particularly around the sternum or navel.

<For conditions 1 and 2>

(Example of using the abdominal massage tool, called ‘Comma’.)

① Lie down comfortably and prepare a massage tool (though using hands is also fine).

② Rather than pressing hard, let the weight of the tool press into the deeper parts of the abdomen to locate tense areas.

③ Gently press and massage the identified tense areas to release tension.

④ Gradually relax the abdominal muscles further to allow for deeper massage.

<For conditions 3 and 4>

① Either lie down or sit and relax the muscles of the abdomen.

② Use the thumb and index finger to pinch and identify painful areas within the abdominal fat layer.

③ Massage the identified areas, typically found around the sternum or navel.

④ Effectively massage by pulling the skin or moving the hands as if riding a wave to relax the muscles further.

<If the abdomen is somewhat soft>

If the above two massage techniques have made the abdomen somewhat soft or if it was not very hard to begin with, the following massage is recommended:

① Lie down comfortably, open the chest, and insert your hands under the ribcage to find and massage any stiff areas.

② Once the stiffness has eased somewhat, massage the inside of the ribcage with both hands, gradually opening the chest.

③ Finally, continue massaging until the chest opens like image 3, and there is no feeling of stiffness under the ribs.

Note: The chest needs to be sufficiently opened to widen the space for air to enter, making the ‘Kichikae’ exercises more effective.

※Caution

- A deep abdominal massage is more effective when done by oneself rather than by someone else.

- If you have a history of surgeries/procedures such as appendectomy or hernia repair, or if underlying diseases are suspected, do not perform this massage without prior extensive consultation with a doctor. Only proceed with the massage based on the doctor's opinion and diagnostic results.

Chapter 2: Modern Humanity That Has Lost Darkness

[2.1 The Inevitable Darkness of Primitive Humanity]

"Primitive"

Relating to human society at a very early stage of development, with people living in a simple way without machines or a writing system.

[‘Modern’, English Dictionary, Cambridge University Press and Assessment, (Cambridge Dictionary), https://dictionary.cambridge.org/dictionary/english/primitive, Retrieved May 15, 2024]

“Modern”

Existing in the present or a recent time.

[‘Modern’, English Dictionary, Cambridge University Press and Assessment, (Cambridge Dictionary), https://dictionary.cambridge.org/dictionary/english/modern, Retrieved May 15, 2024]

Humanity originated around 2.3 to 2.4 million years ago. The physical structure of primitive humans was not much different from that of modern humans. Modern humans have a physical system almost identical to that of their ancient ancestors. The problem is the difference in environment between then and now. Among a number of differences, the most crucial difference is the presence or absence of inevitable darkness.

Primitive humans could not avoid darkness, so they had to adapt to life in the dark.

Modern humans rarely live in darkness thanks to the availability of artificial lighting.

	Primitive Humans	Modern Humans
Solution to Darkness	None	Lighting makes night as bright as day
Living in Darkness	Every night	Rarely
Adaptive Ability in Dark	Well-developed	Degenerating

Even after the discovery of fire, until modern times, fire was used on a limited basis for cooking, heating, and some nighttime activities. For instance, until the invention of the lightbulb, it was common to navigate in the dark when visiting the restroom at night. Even with fire, it was not possible to illuminate one’s surroundings as brightly as modern lighting does.

By inventing electricity and lighting, modern humans have conquered darkness, resulting in a world where inevitable darkness is a rare experience. People born and raised in cities might never have moved around in complete darkness for more than ten minutes because the switch of a light or the glow of a smartphone ensures it is always bright, even at night.

However, the ancestors of modern humans had to accept and adapt to inevitable darkness, evolving to survive in conditions where they couldn't see, such as at night or in caves. This adaptation ensured survival by utilizing tactile, olfactory, and auditory information even in complete darkness.

In contrast, modern humans rely almost exclusively on visual information, turning on lights or using smartphone screens when it's dark. This reliance has gradually degraded our ability to adapt to darkness.

Therefore, without awareness of other senses and information, our ability to adapt to darkness is gradually diminishing.

Tactile, olfactory, and auditory information, just as important for survival as visual information, help us detect and respond to our surroundings during the day. As mentioned earlier, if any of the senses—vision, touch, smell, hearing, taste—detects danger, our body's subconscious (visceral nerves) sends an emotional signal of anxiety to alert us to the danger. Due to the degeneration and errors of our tactile, olfactory, and auditory organs, we often feel incorrect sensations during the day, resulting in frequent feelings of anxiety.

Once, YK conducted an experiment in the dark. Alone in a quiet room, he turned off the lights and closed his eyes. He steadied his breath and moved his body little by little. Having almost no experience in sensing his surroundings in the dark, he felt fear and found it difficult to move.

As he moved his body, utilizing all senses of touch, smell, and hearing, YK's internal muscles contracted and trembled in a certain posture, and he felt a sense of fear. The more he felt that way, the more he tried to perceive his surroundings by mobilizing all tactile senses from the tips of his fingers and toes to the top of his head, as well as maximizing his sense of smell and hearing. After a few dozen seconds, the trembling of YK's internal muscles disappeared, his mind became relaxed, and his breathing deepened. As a result, his anxiety greatly decreased even when moving in the dark.

Once he felt stable in the dark, when he turned on the lights and opened his eyes, his body felt relaxed and stable.

The human body has evolved not only to process visual information but also to understand and respond to situations through tactile, olfactory, and auditory information. If any of these senses anticipates danger, your inner organs unconsciously send a message of anxiety to your conscious mind to prompt a response.

Our subconscious movements and emotional signals need to be reinterpreted in the dark.

※Key Points

- Primitive humans had a system that allowed them to detect and respond to their surroundings using tactile, olfactory, and auditory signals even in the dark. However, their modern human descendants, have lost the dark due to advances in lighting technology, leading to a degeneration of the ability to adapt to darkness. This causes modern humans to feel anxious even in the absence of actual dangers.

- Because problems with tactile, olfactory, and auditory signals can also lead to anxiety, there is a need to strengthen and improve these sensory systems.

The next chapter introduces a concept called ‘FOTALH’, which represents the degree of connectivity of tactile functions.

[2.2 ‘FOTALH’ Connectivity]

"FOTALH (From Organs Through All Limbs and Head)”

‘FOTALH’ (From Organs Through All Limbs and Head) represents the connectivity of tactile sensation extending from the internal organs to the very end of the fingertips, the end of the toes, and the top of the head. This term describes how far tactile sensation from the internal organs extends through the body.

In simple terms, if you can actively feel each fingertip, each toe tip, and the top of your head, you are in a state of maximum ‘FOTALH’ connectivity.

Primitive humans, living in constant darkness, had to use all sensory points—including the tips of their fingers and toes, and even the hairs on their heads—to navigate and understand their surroundings. Thus, in the dark, they maintained maximum ‘FOTALH’ connectivity, which became a natural state for them, preserved even during daylight.

In contrast, modern humans, having lost this sense of the darkness, rely mostly on visual information even at night and thus typically exhibit low ‘FOTALH’ connectivity. This is especially true for those living in urban environments, where sensory connectivity tends to be even less engaged during the day.

<Easy Ways to Experience ‘FOTALH’ Connectivity>

Stand and stretch your fingers, exerting slight pressure to enhance sensation at each fingertip.
Imagine lifting your arms using the sensation from each fingertip, not from the shoulders or elbows.
Move your arms in various directions, feeling the movement originating from the fingertips.

Note: Always maintain relaxed and natural breathing; do not hold your breath.

Once adapted, you should be able to control movements smoothly from the fingertips, indicating maximum arm ‘FOTALH’ connectivity.

Similarly, try to control your legs by controlling movements from the tip of your toes to the top of your head by controlling movements from the top of your head. If you can direct and feel each movement from these extremities, you have achieved maximum ‘FOTALH’ connectivity.

(Further introduction in the next chapter on ‘FOTALH’ Connectivity Self-Diagnosis)

YK observed the ‘FOTALH’ connectivity of the people around him. Most people had low ‘FOTALH’ connectivity, and hardly anyone had maximum connectivity.

With regards to arms, tactile connectivity didn't extend to the fingertips but instead only to the elbows or shoulders. Consequently, most people swung their elbows or shoulders as they walked.

For their legs, instead of connecting tactile sensations to the tips of the toes, the connectivity was generally only to the heels or the middle of the foot, resulting in a heavy stomping gait.

When turning the head, instead of connecting tactile sensations to the top of their head to control movement, people mostly only used their jaw or neck to turn their heads.

Low ‘FOTALH’ connectivity can lead to the use of incorrect muscles, which can cause problems in movements and posture. I can personally claim this to be the source of various muscle pains and postural issues (such as text neck, hunched shoulders, and curved back).

※The following is abbreviated for ‘FOTALH’-related expressions:
End of fingerprints → fingertips

End of toe tips* → toe tips

Top of the head, crown → top of the head

* For the ease of understanding, we will call them toe tips.

‘FOTALH’ Connectivity Posture Comparison Table

	High Connectivity State	Low Connectivity State
Arms	Fingertip ends	Up to the elbows or shoulders
Legs	Toe tip ends	Middle of the foot or heels
Head	Top of the head, ends of hair	Up to the jaw or neck
	(straight neck, position of the hands: next to your thighs)	(text neck, position of the hands: in front of your thighs)

YK began experimenting with 'FOTALH’ connectivity using his own body. Previously, he would use his shoulders or elbows to lift his arms, but then tried lifting them using the ends of his fingertips. Surprisingly, it was easy to lift his arms without any strength from his shoulders.

Similarly, he tried walking using the ends of his toe tips, which made his walk more efficient. He also attempted to control head movements using the top part of his head instead of the jaw.

<Arm ‘FOTALH’ Connectivity Self-Diagnosis>

This method offers a way to check your ‘FOTALH’ connectivity. It's recommended to do this in a safe indoor space and is more effective if done with your eyes closed.

Stand as shown in the picture and try lifting your arms to the side as you normally would.
Check whether you are lifting your arms using your shoulders, elbows, or around your wrists (most urban dwellers tend to feel and use up to the shoulders or elbows).
If you lifted with your wrists, then up to your wrist is your arm's ‘FOTALH’ connectivity. This means you use the sensation only up to that part when moving.

If you're not connecting to the ends of your hands, improvements are necessary, which will be covered in the next chapter with ‘Kichikae’ exercises.

<Leg ‘FOTALH’ Connectivity Self-Diagnosis>

The same method for finding arm ‘FOTALH’ connectivity can be easily applied to legs.

Diagnosis by leg movements

Stand up straight and lift one leg.
Move the lifted leg around to determine where you are placing your tactile sense when moving.
Check whether you're controlling the movement with your knee, or using your heels or toe tips.
If you used your toe tips, then your leg's ‘FOTALH’ connectivity is out to your toe tips.

Diagnosis by gait (walking)

(Left: Using the metatarsophalangeal joints, maximum leg FOTALH connectivity extends to the toe tips.)

(Right: Without using the metatarsophalangeal joints, leg ‘FOTALH’ connectivity reaches only the middle of the foot or heel.)

Stand as shown in the picture and walk.
Check whether you are walking by feeling and exerting force out to your toe tips, or only using to your heels.
If you used your toe tips, then your leg’s ‘FOTALH’ connectivity is out to your toe tips.

You can also check if you are walking by using the metatarsophalangeal joints, which bend your toes upwards, to see if you're using your toe tips.

If you are not controlling your leg movements using your toe tips, improvement is needed through ‘Kichikae’ exercises.

※Note: ‘FOTALH’ connectivity can vary depending on posture and movement. For example, when turning the legs, connectivity might be to the knee, and when walking, to the heel. The point is to maximize ‘FOTALH’ connectivity regardless of posture.

<Head ‘FOTALH’ Connectivity Self-Diagnosis>

Stand straight with your eyes closed.
Tilt your head side to side and back and forth.
Check if you are controlling the movement using the top of your head or just your jaw or neck.
Additionally, rotate your face to check if your head's ‘FOTALH’ connectivity reaches up to your neck, jaw, or near the nose.

(Left: State with maximum ‘FOTALH’ connectivity)

(Right: State with head ‘FOTALH’ connectivity to the jaw and arm ‘FOTALH’ connectivity to the elbow)

If you are not controlling head movements using the top of your head, improvement is needed through ‘Kichikae’ exercises.

When YK maximized ‘FOTALH’ connectivity, the position of his hands moved from the front to the side, his shoulders naturally lowered, his back straightened, and his neck elongated, improving text neck posture.

YK performed movements maximizing ‘FOTALH’ connectivity in all daily postures for several weeks. Whether working out, using a computer, brushing his teeth, putting on his socks, eating, talking to others, pressing elevator buttons, or lying in bed, he controlled his movements by maximizing ‘FOTALH’ connectivity. Although maximum connectivity was interrupted in specific postures or situations, he committed to refocusing and maximizing it again. After just a few days, YK noticed improvements in his posture; his bent back and text neck improved, and muscle pain decreased.

People around him also noticed, telling YK, "Your posture looks better, and you seem taller and bulkier." YK himself felt more confident and stable, and his unexplained anxiety decreased.

Whenever YK had time, he observed pedestrians outside, noting that most people had low ‘FOTALH’ connectivity and even observed significant left-right imbalances. Generally, older individuals had lower connectivity, and in seniors, it was noted that they only used to their shoulders or knees, and in severe cases, only to the pelvis.

YK resolved to find an exercise method that effectively addresses people's ‘FOTALH’ connectivity issues.

[2.3 Daily Life ‘FOTALH’ Connectivity]:

Always strive to maximize ‘FOTALH’ connectivity in daily life. Whether putting on socks, pressing elevator buttons, eating, using a computer, sitting in a chair, talking to people, or walking, try to maintain maximum FOTALH connectivity.

During movements, specific parts' ‘FOTALH’ connectivity might suddenly decrease. For arms, it might be to the elbow or shoulder, for legs to the heel, and for the head to the neck or jaw. In such postures, focus more on tactile sensations to maximize ‘FOTALH’ connectivity while performing movements.

Even when lying in bed, maximizing ‘FOTALH’ connectivity can immediately make you feel the weight distribution and stability increase (not just sensing the back or torso, but feeling from the tips of your hands, feet, and top of your head increases the contact area and distributes weight).

[2.4 Points of Caution When Intentionally Increasing ‘FOTALH’ Connectivity]

<Caution 1>

For example, if performing a movement using the left hand, you shouldn’t ignore attention to the right fingertips, toe tips, or the top of the head. As shown in the photo on the left, even when using the left hand to perform a movement, tactile sensations from the right hand fingertips, all toe tips, and top of the head should all be active.

State with maximum FOTALH connectivity

(‘FOTALH’ connectivity extends to the tips of the head, hands, and feet)

State with low ‘FOTALH’ connectivity

(‘FOTALH’ connectivity extends only to the jaw, elbows, and heels)

<Caution 2>

Fingers and toes should be spread out. Fingers should be stretched to detect surroundings by their fingertips. Toes should also be spread and imagine you are firmly gripping the ground with your toe tips.

[2.5 Problems Arising from Low ‘FOTALH’ Connectivity]

If tactile connectivity of one arm or leg is diminished in a specific posture, the human unconscious automatically uses other parts to detect and respond to the surroundings. This leads to forced use of other muscles, altering posture, accumulating fatigue, and causing pain. If forced to move or stretch in such conditions, injuries might occur.

Many modern individuals who work at desks suffer from text neck, commonly believed to be due to the posture of having the neck forward. However, it actually occurs because tactile sensation (‘FOTALH’ connectivity) is not maintained up to the top of the head, but only up to the neck or jaw. Moreover, lacking ‘FOTALH’ connectivity in arms and legs not only causes text neck but also curves the back. Sitting for long periods with low leg ‘FOTALH’ connectivity leads to using other muscles incorrectly, which may cause back and pelvic pain.

All physical movements and exercise should be performed with maximum ‘FOTALH’ connectivity. Otherwise, the posture becomes unstable, increasing the risk of injury, and using the wrong muscles can lead to muscle pain.

[2.6 How to Assess Others' ‘FOTALH’ Connectivity]

It is best if others self-check using the self-diagnosis method, but ‘FOTALH’ connectivity can also be generally assessed just by observing someone's walking. Watching how someone swings their arms, uses their toes when walking, walks heavily, has text neck, or has reactive movements can give a rough idea of their ‘FOTALH’ connectivity.

This will be covered in more detail on the KICHIKAE social media account or website.

[2.7 BSR Hypothesis]

All living beings have the following primal instincts (though there may be additional instincts)

Survive and thrive in any situation.
Strengthen and expand their own territory.
Safely pass their genes to the next generation.

Focusing on the second instinct, every living being has a primal instinct for territory and exhibits an immediate response if their territory is invaded.

Humans also have the concept of their own territory. Let's call the sensory range of human body awareness the 'Body Sensory Range (BSR)'. The ‘BSR’ is a sphere-shaped area surrounding the human body. The human unconscious immediately detects and responds to any threats within the ‘BSR’.

‘BSR’ is made up of visual, tactile, olfactory, and auditory sensory ranges. Even though there is no problem in the visual sensory range, if there are gaps or detected threats in the tactile, olfactory, or auditory sensory ranges, the unconscious creates an emotional (anxiety) signal and sends it to the consciousness to induce a response.

<Tactile Sensory Range>

Tactile sensory range refers to the range within which a person or object can be detected by touch, and it changes depending on body movements, posture, and ‘FOTALH’ connectivity. Modern humans living in cities often have low or unbalanced ‘FOTALH’ connectivity, which results in a more problematic tactile sensory range.

<Olfactory Sensory Range>

Olfactory sensory range refers to the range within which surroundings can be detected by smell. It is possible to distinguish people, animals, or objects, and recognition is often faster and more accurate than expected. For instance, we can often identify who has been in a space just by the lingering scent. Modern humans are surrounded by too many stimulating scents of people and objects. This leads to misinterpretations of signals within the olfactory sensory range as threats. Additionally, reduced ‘FOTALH’ connectivity can decrease the range of motion of the face, creating gaps in the olfactory sensory range.

<Auditory Sensory Range>

Auditory sensory range refers to the range within which surroundings can be detected by hearing. It is possible to detect the direction, distance, and size of an object just by sound. Modern humans often walk while wearing earphones or are exposed to noisy environments. This leads to errors in the auditory sensory range, often causing misinterpretations of ordinary situations as threats, which may increase anxiety. Additionally, reduced ‘FOTALH’ connectivity can decrease the range of motion for the face, creating gaps in the auditory sensory range.

<Visual Sensory Range>

Visual sensory range refers to the range within which surroundings can be detected and understood by sight. The range is quite wide and extends far, but the accuracy is relatively lower compared to touch, smell, and hearing. The visual information entering the eyes appears processed like an image (which can lead to optical illusions). Modern humans not only have highly developed visual functions due to using lights at night as well as during the day but also tend to overuse this sense.

As explained in Chapters 1 and 2, our unconscious can immediately grasp most situations within the body, thus constantly monitoring each sense's ‘BSR’ range, instantly knowing which direction poses a threat or vulnerability and responding immediately.

[Conclusion of Chapters 1 and 2]

The movement of internal muscles is managed by the unconscious, and we cannot control this consciously.
Emotions (emotional states, moods) are created by the internal organs, and the unconscious sends these messages to our consciousness to induce action.
Since our unconscious can immediately grasp most situations within the body, it also constantly monitors each sense's range. Especially if there are potential threats or gaps within the ‘BSR’, the unconscious (visceral nerves) sends anxiety signals to the consciousness to induce a response.
As a result of modern humans having lost their sense of darkness, tactile, olfactory, and auditory senses have degraded, leading to a more flawed ‘BSR’. This often causes unexplained anxiety issues, which are difficult to resolve with medication or conventional exercise treatments. Especially severe problems with the tactile sensory range require training through everyday activities to maximize ‘FOTALH’ connectivity. When exercising, it's also necessary to perform with maximum ‘FOTALH’ connectivity to prevent injuries and enhance performance capabilities.
Furthermore, performing ‘Kichikae’ exercises introduced in Chapter 3 can significantly reduce anxiety by reassuring that there is no perceived danger to your unconscious in your BSR.

Chapter 3: ‘Kichikae’

[3.1 Definition of Kichikae]

Kichikae is a native Korean term describing the action of extending the body and limbs, typically performed upon waking in the morning. In this book, I introduce an expanded definition of kichikae. Initially, let’s explore its traditional meaning and compare differences between kichikae and stretching.

As per the definition of the original term kichikae, the verb "to extend" similarly captures the idea of branches growing outwards. The human nervous system (left) visually resembles the extension of plant branches (right).

(Left: An image of the entire human nervous system post-dissection, displayed at Drexel University College of Medicine in Philadelphia. The face portion of the photo has been cropped out.)

(Right: An inverted image of a tree.)

(Additionally, the roots and mycelium of plants also share similar structural features with the two images above.)

The human nervous system branches out like the stems or roots of a plant.

Translating kichikae in English most simply yields the term “stretching”. However, ‘Kichikae’ encompasses more than just stretching.

(left: example of stretching, right: example of ‘Kichikae’)

In English, stretching means to straighten or to pull and lengthen (something like clothes). Stretching, as in exercise, is closer to the concept of pulling or relaxing a specific muscle area rather than pushing or feeling of spreading out like plant roots. On the other hand, ‘Kichikae’ is an activity done when waking from sleep or when the body feels sluggish, akin to the way plant roots stretch out.

Proper execution of ‘Kichikae’ allows one to experience a unique sensation, which is more perceptible with closed eyes.

‘Kichikae’ differs from mere stretching, which involves extending or relaxing specific muscles. Instead, ‘Kichikae’ focuses on engaging the entire line of bodily functions, transmitting sensations from the torso through to the extremities of the arms, legs, and head.

It is difficult to find a direct equivalent for kichikae in English or Chinese. In English-speaking regions, the act of stretching upon waking is simply referred to as stretching (with a specific term "pandiculation" that combines stretching and yawning).

Kichikae is an instinctive behavior not taught but naturally performed, and animals also stretch in this manner.

(Readers might recall seeing animals do kichikae.)

Kichikae is likely an unconscious response to reduced physical activity, where the body performs "Kichikae" to extend tactile sensory range.

The unconscious sends a feeling of wanting to do kichikae, prompting the stretch. Thus, kichikae could be understood not only as an act of extending the limbs but also as an act of extending sensory perception (sensation) from the torso as far away as possible.

‘Kichikae’ aligns with the primal instinct of fortifying and expanding one's territory by enhancing tactile sensory range and ‘FOTALH’ connectivity, making it an excellent exercise. The concept can also be applied to olfactory and auditory sensory ranges.

※Extended definition of ‘Kichikae’ from now on:

- An act of extending sensory perception from the torso as far away as possible.

[3.2 Experiencing Kup]

Original definition of kup

겁 (kup) is a Korean word for fear or timidity. It refers to a feeling of apprehension or anxiety about possible danger or trouble.

The original character for kup (怯) was created in China, but its expression in Korean is slightly different. In Korean, expressions like "to eat kup," "to have a lot of kup," "to give kup," and "to have no kup" are often used. Here are examples of feelings associated with kup.

겁을 먹다 (To eat kup): scared, intimidated

겁이 많다 (To have a lot of kup): timid

겁을 주다 (To give kup): to scare, threaten, intimidate

겁이 없다 (To have no kup): not scared, fearless

In Korean, we express kup as if it physically exists inside the body. I interpret these Korean expressions of kup as follows:

겁을 먹다 (To eat kup): To feel fear as if it has been consumed, felt inside the intestines.

겁이 많다 (To have a lot of kup): A state where memories of fear accumulate in the intestines, making it easy to feel fear.

겁을 주다 (To give kup): To instill fear in others.

겁이 없다 (To have no kup): Having no fear in the intestines, thus feeling no fear.

Based on the content in [1.3 Studies on Emotions Spanning Over 2000 Years] and the fact that the contraction of visceral muscles induces fear and negative emotions, I contend that kup means not only a feeling of fear, but also a state where the visceral muscles easily contract due to fearful memories remaining in the intestines.

(In [3.4 Olfactory ‘Kichikae’(Ma-tum)], I will introduce what reactions occur when ‘kup’ is felt.)

Eradicating your ‘kup’ enhances the stability by eliminating unknown gaps in the ‘BSR’. Additionally, ‘kup’ can also occur when gaps are detected within the ‘BSR’ range.

The visceral muscles contract on their own to avoid that direction and induce an anxious feeling to prompt action. (This causes movement and posture to change In order to avoid that direction.)

‘Kup’ exists in various postures, and its chronic occurrence varies from person to person.

How does eradicating your ‘kup’ feel? When visceral tension releases, your back and spine align, breathing becomes easier and deeper, and you feel physically and mentally comfortable. This relaxed posture relieves unwanted visceral muscle contraction and brings stability, increases flexibility, and allows you to maintain your posture for longer.

※Extended Definition of ‘kup’ from now on:

A state where the visceral muscles easily contract due to fearful memories remaining in the intestines (similar to trauma).
A state where the unconscious (visceral organs) knows there are gaps in the ‘BSR’ range and contracts the visceral muscles to avoid that direction.

※Purpose of the ‘Kichikae’ Exercise

To confirm to the unconscious (visceral organs) that the ‘BSR’ range is safe.
To identify ‘kup’ in various postures, and to feel less anxiety by eradicating ‘kup’ (relax the visceral contractions) through tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) (to be learned in the next chapter), eradicate ‘kup’ (relax the visceral contractions) in order to extend the range of stability, making it less likely to feel anxiety.).

[3.3 Tactile ‘Kichikae’ (Man-chim)]

Tactile ‘Kichikae’ (Man-chim) is an exercise designed to reassure your unconscious the absence of potential danger in the tactile sensory range. It is particularly recommended for modern urban dwellers who often have issues with their tactile sensory range. Diligently practicing tactile ‘Kichikae’ (Man-chim) maximizes ‘FOTALH’ connectivity (hereinafter referred to as ‘F.max’), correcting body alignment, and improving posture.

The exercise can be performed lying down, sitting, or standing, and is more effective when done with closed eyes. Fingers and toes should be moderately spread apart, and the exercise should be carried out with the feeling of sensing the surroundings through touch from the fingertips, toe tips, and the top of the head, as far from the torso as possible. The movements should be without rebound and performed very slowly.

Not only during tactile ‘Kichikae’ (Man-chim), but in all ‘Kichikae’ movements, there should be a conscious effort to maintain the ‘F.max’ state. Simply put, all tactile sensations across the body should be activated during this performance. Moreover, it is recommended to frequently perform tactile ‘Kichikae’ (Man-chim) in various postures throughout daily life to maintain the ‘F.max’ state.

[3.4 Olfactory ‘Kichikae’ (Ma-tum)]
Olfactory ‘Kichikae’ (Ma-tum) is an exercise that helps verify the absence of potential danger in the olfactory sensory range. It involves 'stretching' the sense of smell to perceive scents as far and in as many directions as possible. Olfactory ‘Kichikae’ (Ma-tum) generates significant synergistic effects when combined with tactile ‘Kichikae’ (Man-chim).

The ultimate goal discussed in this book can be described as tactile (Man-chim) and olfactory ‘Kichikae' (Ma-tum).

This method involves strengthening ‘FOTALH’ connectivity through tactile ‘Kichikae’ (Man-chim), identifying ‘kup’, and then proceeding with olfactory ‘Kichikae’ (Ma-tum) to alleviate ‘kup’. The sense of smell is directional, and done through the nose, so the direction of the face is crucial. Therefore, while performing tactile ‘Kichikae’ (Man-chim), one should also turn the waist or face to look in various directions (from close to as far away as possible) as if sniffing out the surroundings. It is strongly recommended to perform olfactory ‘Kichikae’ (Ma-tum) with eyes closed.

During olfactory ‘Kichikae’ (Ma-tum), it is crucial to always maintain the ‘F.max’ state.

Let's experience finding and alleviating 'kup’ with the simple exercise below using olfactory ‘Kichikae’ (Ma-tum).

<Example Exercise for Olfactory ‘Kichikae’ (Ma-tum)>

Close your eyes and assume the posture shown in the picture, maintaining the ‘F.max’ state.
Slowly turn your face (and body) to the side, continuing to breathe slowly without pausing.
Find a position where your body cannot turn further and your breathing becomes rapid (this is when ‘kup’ is felt).
In this position, when visceral muscles contract wildly and breathing is rapid, try to sniff and detect the surroundings.
Start from nearby and progressively attempt to smell further away (actively smelling to the extent that the sniffing sounds are noticeable).
Once your breathing stabilizes, gradually turn your face further while sniffing to detect more of your surroundings.
After performing olfactory ‘Kichikae’ (Ma-tum) for about 10-30 seconds until breathing stabilizes and the internal turmoil subsides, ‘kup’ is alleviated.
Now turn further in the same direction and observe the body turning more easily. Once ‘kup’ is alleviated, the visceral muscles that were once restricting movement can now relax, improving mobility and flexibility.
Return to the starting position and try turning further in the same direction to perform more olfactory ‘Kichikae’ (Ma-tum).

As described in Step 3, when ‘kup’ is felt, the body cannot turn further, and rapid breathing and turmoil occurs in the visceral muscles. This happens because the visceral muscles contract and flail to avoid that direction and posture.

Once ‘kup’ is eradicated through olfactory ‘Kichikae’ (Ma-tum), mobility in that direction improves immediately, and the body becomes more flexible.

The mobility issues in modern people's bodies are not so much due to short muscles or ligaments, but rather because of ‘kup’ which is causing visceral muscle contractions that are pulling on ligaments and muscles. Therefore, attempting to stretch muscles or ligaments without first eradicating ‘kup’ moves further away from a fundamental solution. Focusing solely on stretching a specific body part is not suitable for modern people.

Moreover, performing stretches forcefully with reduced ‘FOTALH’ connectivity and without eradicating ‘kup’ can also lead to injuries.

Properly performing tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) will show how simply your body can secure a range of motion. Furthermore, the breathing deepens and the mind becomes more relaxed.

[3.5 Effects and Applications of ‘Kichikae’]

<1. Improvement of Anxiety, Enhancement of Stability>

If tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) is performed sufficiently, the tactile and olfactory sensory ranges are strengthened, so the unconscious feels a sense of stability, making the mind comfortable and reducing anxiety.

Moreover, the range of motion of the body also increases, allowing for the feelings of stability in various postures.

<2. Posture Correction, Improvement of Social Interaction>

Tactile ‘Kichikae’ (Man-chim) is an excellent exercise for expanding ‘FOTALH’ connectivity. Additionally, performing olfactory ‘Kichikae’ (Ma-tum) while releasing ‘kup' around the head can effectively improve issues like text neck.

When ‘FOTALH’ connectivity is weakened, the following posture problems can occur:

	‘FOTALH’ Connectivity	Possible Posture Problems
Arms	To the elbows or shoulders	The hands move to the front of the pelvis, and the ends of the shoulders also protrude forward.
Legs	To the heel or the middle part of the foot	Walking involves no toe bounce and results in a heavy, thumping walk. The stride narrows, and damage accumulates in the knees or pelvis due to impact, causing pain and deformity.
Head	Connected to the jaw or neck	Using the jaw to turn the head results in the jaw protruding forward, causing text neck and a curved back.

If ‘FOTALH’ connectivity is maximized, the posture improves as follows:

	‘FOTALH’ Connectivity	Posture Improvement Effects
Arms	To the ends of each fingertip	The hands move back and are positioned next to the pelvis.
Legs	To the ends of each toe tip	Using the metatarsophalangeal joints and walking up to the ends of the toe tips increases stride, makes walking easier, and reduces impact on the knees and pelvic joints.
Head	To the top of the head and ends of the hair	The center of gravity moves backward, the back straightens, the shoulders drop, and text neck naturally improves without forcibly pulling the jaw.

As shown above, ‘Kichikae’ not only functionally improves posture but also has cosmetic benefits. Strengthening ‘FOTALH’ connectivity through ‘Kichikae’ increases self-confidence. It also makes interactions with others more comfortable, as less focus is placed on the reactions or expressions of others, thusly improving one’s social life and relationships.

<3. Improvement of Balance, Athletic Performance, and Injury Prevention>

We often experience staggering and losing our center in certain postures and movements. Performing tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) in such postures can improve the sense of balance.

<Example ‘Kichikae’ Exercise to Enhance Balance>

In a safe place, maintain the ‘F.max’ state, lift one leg, and bend over to find a staggering (fear-inducing) posture.
Once found, turn your head slightly while performing tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum).
As 'kup' is eradicated, stability is achieved, and the posture can be further bent and performed, i.e., balance is improved.
Care must be taken not to reduce ‘FOTALH’ connectivity as shown in the photo.

All movements should be performed slowly and without rebound.

A single session of ‘Kichikae’ can noticeably improve balance. This is because we inform our unconscious (visceral nerves) that the posture and direction are safe, through tactile olfactory ‘Kichikae’ (Ma-tum).

Thus, ‘Kichikae’ exercises enhance balance, prevent injuries, and improve athletic performance.

※Key Points

Physical balance is compromised = In an unstable posture, the unconscious (visceral nerves) senses danger, causing visceral muscles to contract and pull muscles or ligaments.
Performing tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) exercises eradicates 'kup,' improving one’s sense of balance.

When performing exercises such as yoga, weightlifting, running, pull-ups, etc., maintain the ‘F.max’ state and then find and alleviate 'kup' in fear-inducing postures to enhance physical stability and improve athletic performance.

Recently, there are claims and products suggesting that walking using the toes is beneficial for health. I view this as an effect of extending the leg's ‘FOTALH’ connectivity. However, we should go further and not just focus on the toes but also extend the sensation to the fingertips and the top of the head (crown), performing all movements in the ‘F.max’ state. By doing so, one can enhance overall body stability and functionality.

<4. Solution to Chronic Muscle Tightness>

Modern people often maintain the same posture for long periods, such as sitting at a desk or driving, which frequently leads to chronic issues like shoulder tightness or one-sided lower back muscle tightness.

Massages or stretching can temporarily relieve these tight muscles, but they often revert to their original state after some time. This is because the problem is not with the muscles themselves but is due to the presence of 'kup' in certain postures, causing the muscles to excessively contract in order to avoid potential hazards.

Muscle tightness issues are challenging to resolve with simple physical stimulation because unless the underlying 'kup' is eradicated, the unconscious will continue to contract those muscles. Therefore, most of these problems can be resolved through tactile (Man-chim) and olfactory Kichikae (Ma-tum) exercises. In addition to loosening the involved area, alleviating 'kup' felt in related postures through ‘Kichikae’ exercises can fundamentally solve chronic muscle tightness issues. This will be addressed in Chapter 4, where specific solutions will be provided.

Chapter 4: ‘Kichikae’ Exercise Methods

[4.1 Introduction to ‘Kichikae’ Exercise Methods]

I have developed several ‘Kichikae’ exercises and tested them with acquaintances. Here, we introduce the ones that are proven effective and safe. Performing just a few of these movements can bring significant physical and mental improvement. (More exercises will be regularly introduced on the 'Kichikae’ social media later).

The following prerequisites apply to the ‘Kichikae’ exercises introduced:

Perform in a wide and safe indoor space without obstacles.
All movements should be performed without rebound and slowly.
Keep breathing naturally without stopping.
Maximize ‘FOTALH’ connectivity in all movements. That is, engage all sensations from each fingertip and toe tip to the top of the head.
If you discover 'kup' while turning your face (like smelling to understand your surroundings), actively perform olfactory ‘Kichikae’ (Ma-tum) (holding your breath is ineffective).
Start olfactory ‘Kichikae’ (Ma-tum) close and gradually smell as far away as possible.
Stand with toes spread as if gripping the ground, actively using the metatarsophalangeal joints.
Perform with eyes closed (preferably).
Be careful not to forcibly turn your head or body. When ‘kup’ resolves, it will naturally turn. It's okay if the range of motion is narrow. Gradually resolving ‘kup’ will naturally widen it.

All ‘Kichikae’ exercises aim primarily to discover and eradicate ‘kup’.

[4.2 Basic ‘Kichikae’ Movements]

<Standing Arm Raise ‘Kichikae’>

This basic ‘Kichikae’ movement can be done anywhere. It's especially beneficial in the morning, before sleeping, when feeling stiff, or when feeling anxious. It's effective for finding and resolving ‘kup’ in the upper and lower body.

Close your eyes and stand straight.
Slowly raise both arms, initiating tactile ‘Kichikae’ (Man-chim).
Continue to raise the arms higher.
When lowering the arms, move them slightly backward.
Occasionally turn the direction of your face to find and alleviate ‘kup’ with tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum).
As ‘kup’ is eradicated and mobility improves, further rotate the body to find and eradicate all of your ‘kup’.

※Note:

Maintain the sensation of spreading the toes to grip the ground while standing.
Naturally rotate the body along with the direction of the face.

<Standing Foam Roller (or Imaginary Box) Rolling>

This exercise is excellent for discovering hidden ‘kup’ and beneficial for activating the upper body lines. If you don't have a foam roller, using a book or a mobile phone is also acceptable.

Stand straight and hold the ends of the foam roller with both palms. Spread and stretch the fingers.
Slowly rotate the foam roller as if drawing a large circle.
During the movement, periodically turn your face to find and eradicate ‘kup’ with tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum).
Allow the elbows to bend if needed but try to extend them as much as possible.
Place the foam roller precisely above your head and align your body properly (performing in front of a mirror is most effective).
Turn the direction of your face while finding and eradicating ‘kup’ with tactile olfactory ‘Kichikae’ (Ma-tum).
Slowly lower your arms as you continue to find and eradicate ‘kup’.
The same as point 7 and above.

These movements can also be performed while lying down.

If no foam roller or similar object is available, imagine holding a transparent foam roller and perform the movements.

<Standing Side Arm Rotation>

This movement involves raising the arms to the sides and rotating them, and is effective for straightening a bent back and enhancing shoulder mobility.

Close your eyes, spread your arms, and stand upright.
Extend your arms backward slowly, initiating tactile ‘Kichikae’ (Man-chim).
Continue moving the arm downward, drawing a circle.
Move the arm forward, completing the circle.
Periodically turn your head in different directions to find and resolve ‘kup’ through tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum).

<Prone Arm Raising to the Side>

This exercise is effective for finding hidden ‘kup’ in the back, enhancing waist mobility, and straightening the shoulders.

Lie face down and position yourself in a push-up posture, turning your face direction to find ‘kup’.
Lift your arms to the side. If ‘kup’ is felt, turn the direction of your face and alleviate it using tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum).
As 'kup’ resolves and your range of motion increases, turn your body further to find and eradicate more ‘kup’.

※Note:

Actively use the metatarsophalangeal joints.

<Standing and Looking Backwards>

This exercise is effective for resolving ‘kup’ located in the back and is beneficial for correcting text neck. Performing it before bed also helps with deep sleep.

Close your eyes and stand straight.
Control head movement using the very top of your head and turn sideways.
If ‘kup’ is felt, resolve it using olfactory ‘Kichikae’ (Ma-tum) and turn your face backward.
(Front view of step 2)
(Front view of step 3)
Once ‘kup’ is fully resolved, turn the body to look backwards, further resolving any remaining ‘kup’.

※Note:

When looking backwards, do not force the body to turn; perform ‘Kichikae’ moderately.
Control head movement using the very top of the head while turning.

<Kneeling and Turning Face Direction>

This exercise improves upper body mobility and helps find ‘kup’ in the upper body. It also aids in training the metatarsophalangeal joints.

Kneel down and sit straight, thinking of sitting on your heels.
Slowly turn your face direction to find ‘kup’.
If ‘kup’ is found, resolve it using tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum).
Turn your face slightly upward to find and resolve ‘kup’ in different postures.
Continue resolving ‘kup’ slowly as you adjust your face direction upwards, ultimately resolving any remaining ‘kup’ while in this position.
If not using the metatarsophalangeal joints, you might end up in a compromised posture.

※Note: It's essential to use the metatarsophalangeal joints while kneeling.

<Standing and Stretching Arms Backward>

This exercise is beneficial for finding ‘kup’ in the lower back direction, helping to straighten a curved back and lowering the shoulders.

Stand upright and stretch your arms backward.
Perform tactile ‘Kichikae’ (Man-chim) with one arm at a time, stretching downward.
Perform the same with the opposite arm, turning the face to find and alleviate ‘kup’ through tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum).
(Front view of step 1)
(Front view of step 2)
Slowly alleviate more ‘kup’, allowing the face to turn downward and back as far as possible.

※Note:

Perform all movements slowly, and do not force the body to turn in areas where ‘kup’ is present (as flexibility improves naturally when ‘kup’ is eradicated).
Be careful not to hyperextend the back as it may lead to injuries.

<Standing Side Arm Stretch>

This exercise helps locate ‘kup’ on the sides of the body and is effective for correcting text neck or relieving shoulder tension. When performed thoroughly, it opens and broadens the shoulders.

Close your eyes, spread your arms, and stand upright.
Slowly extend one arm to the side to start tactile ‘Kichikae’ (Man-chim).
As if sensing your surroundings with your fingertips, activate tactile ‘Kichikae’ (Man-chim).
Turn your face direction to locate ‘kup’ and engage in tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) to alleviate it.
Extend the opposite arm to the side.
Turn your face again, further locating and alleviating any ‘kup’.

Note: During this exercise, balance may be compromised and ‘FOTALH’ connectivity in the legs may decrease. Focus on the sensation of the toes to maximize ‘FOTALH’ connectivity.

<Prone Upward Gazing>

This prone position exercise helps in locating ‘kup’, and is effective for straightening text neck and a curved back.

Lie face down, with elbows on the ground using the metatarsophalangeal joints.
Slowly lift your face while searching for ‘kup’ and activate tactile olfactory 'Kichikae’ (Ma-tum) to alleviate it.
As ‘kup’ is eradicated and mobility increases, support yourself with your palms to look further upwards.
Continue to turn your head to locate and eradicate additional ‘kup’.
(Example of posture without using metatarsophalangeal joints)

<Prone Sideways Gazing>

This prone exercise is beneficial for eradicating ‘kup’ in the lower back muscles, and is most effective when these muscles are tense.

Kneel and place your palms on the ground, keeping a natural arch in your back.
Turn your face to locate ‘kup’ and engage in tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) to alleviate it.
Use 'slow' steps to turn your upper body sideways.
If ‘kup’ is felt, activate tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) to alleviate it.
As ‘kup’ is eradicated and the range of motion increases, turn your upper body further sideways.
Eventually, look as far back as possible to locate and alleviate any remaining ‘kup’.

※Note:

No rebound when moving and stepping with your arms and legs.
Always use the metatarsophalangeal joints.

<Lying Single Leg Stretch>

This exercise helps locate ‘kup’ in the leg area, enhancing tactile connectivity. It is effective when objects are placed near the stretching leg to enhance sensation.

Lie down, one knee bent, and palms pressed flat on the ground.
Stretch the other leg out to activate tactile ‘Kichikae’ (Man-chim).
Once ‘Kichikae’ is activated, slightly lift the leg to maintain it in the air.
Lift your hips to enhance tactile ‘Kichikae’ (Man-chim), turning your head to locate and alleviate ‘kup’ using tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum).
Place objects near the stretching leg and use your toes to feel and manipulate them, enhancing the tactile sensation of your toe tips.
Push and manipulate the objects with your toes to further enhance tactile sensations.

※Note: Initially, the range of motion may be limited; slowly alleviate ‘kup’ to increase flexibility.

<Kneeling and Stretching Opposite Arm Over Shoulder>

This exercise, performed lying down, helps locate ‘kup’ above the head, and is particularly beneficial when the neck or shoulders are stiff or before sleeping.

Lie down facing the ceiling with knees bent, palms flat on the ground.
Turn your head to one side to locate ‘kup’ and use olfactory ‘Kichikae’ (Ma-tum) to alleviate it.
Stretch the opposite arm over the shoulder in the opposite direction of the turned head to activate tactile ‘Kichikae’ (Man-chim). Turn the head slightly to locate and alleviate ‘Kichikae’.

[Chapter 4.3 Kettlebell ‘Kichikae’ Exercises]

If you are accustomed to the previous ‘Kichikae’ exercises, try incorporating kettlebells to enhance these exercises even further. Using kettlebells can more effectively strengthen ‘FOTALH’ connectivity and relieving ‘kup’ than using only your bare hands.

<How to Lift a Kettlebell>

When lifting a kettlebell, it's crucial to always maintain maximum ‘FOTALH’ connectivity (‘F.max’).

Stand gripping the ground with your toes, maintaining ‘F.max’.
Strengthen your fingers to tightly grip the kettlebell.
Grip the kettlebell handle with a tight fist and slowly lift it.

Lifting a kettlebell with reduced ‘FOTALH’ connectivity can pose a risk of injury.

<Kettlebell Face Direction Change>

This exercise is effective for improving text neck and lowering the shoulders, and is better than using bare hands to locate and eradicate ‘kup’.

If you don’t have a kettlebell, dumbbells, clubbells, or Indian clubs can also be used.

Firmly grip the kettlebell with both hands.
Slowly turn your face sideways while locating ‘kup’ and activate tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) to alleviate it.
As ‘kup’ alleviates and the range of mobility increases, turn your body further to locate further ‘kup’ and resolve it.
(Continue as in step 3.)

※Note: Be careful not to lift with your shoulders or elbows.

<Kettlebell Snatch ‘Kichikae’>

Performing a snatch with a directional change during the motion can effectively locate and resolve ‘kup’. The kettlebell snatch is a well-known exercise widely practiced and detailed by many experts on YouTube. It’s recommended to learn the proper technique from these sources before attempting.

Hold the kettlebell with one hand, ensuring the ‘FOTALH’ connectivity of the opposite hand doesn’t decrease.
Slowly turn your face to locate ‘kup’ and activate tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) to alleviate it.
Turn to the opposite side and repeat step 2.
Provide momentum to lift the kettlebell to shoulder height.
Extend the fingers of the hand holding the kettlebell to activate tactile ‘Kichikae’ (Man-chim) while further turning your face to locate and alleviate ‘kup’.
Repeat step 5 on the opposite side.
Extend the kettlebell-holding arm upwards as if activating tactile ‘Kichikae’ (Man-chim).

<Kettlebell Armbar ‘Kichikae’>

The kettlebell armbar is an effective exercise for stretching the arms sideways. Like the snatch, it’s recommended to learn this exercise from a professional via YouTube before attempting. Turning the face during the armbar can easily locate and eradicate hidden ‘kup’.

Assume the position as shown in the photo.
Press down with the bent knee to rotate the body while keeping the palm open.
In the posture shown in the photo, activate tactile ‘Kichikae’ (Man-chim) in the arm holding the kettlebell. As you turn your face direction, locate ‘kup’ and activate tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) to resolve it.

※Note: Use metatarsophalangeal joints in all movements and feel to your toe tips.

<Farmer’s Walk with ‘Kichikae’>

The Farmer's Walk is well-known for improving neck and shoulder posture and walking functions. When performed alongside ‘Kichikae’, it is excellent for locating and resolving ‘kup’ during the walking motion.

Firmly hold a kettlebell in each hand.
Take a slow step forward and then turn your face sideways to locate ‘kup’ and activate tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) to resolve it.
Once ‘kup’ is eradicated, increase your stride and take another step forward.
If your posture becomes unstable, engage ‘Kichikae’ more vigorously to alleviate ‘kup’.
Continue as in step 4.

The Turkish Get-Up, a notable kettlebell exercise, can also be adapted for ‘Kichikae’. However, the movement is complex and difficult, so it is recommended to be well-versed in the technique before integrating ‘Kichikae’ into the practice.

Kettlebell exercises, as well as other movements from yoga and stretching routines, can incorporate the principles of tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum).

[Chapter 4.4 ‘Kichikae’ Exercises in the Dark]

Next, we introduce ‘Kichikae’ exercises designed to enhance adaptability in darkness. It is strongly recommended that these be performed in a safe indoor space without obstacles, accompanied by a guardian.

<Understanding Your Surroundings in the Dark (Standing)>

Close your eyes and imagine being in the dark, lowering your posture to better perceive your surroundings. Initially, you may feel ‘kup’ and anxiety, but activating tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) will soon bring a sense of stability. Once stability is achieved in the dark, you can open your eyes and still maintain that sense of calm.

Close your eyes and lower your posture to use touch, smell, and hear in order to explore your surroundings.
Slowly move to better understand the area around you.
If ‘kup’ is felt from a specific direction, activate tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) to resolve it.
Turn your face in different directions—left, right, up, down—to locate and resolve ‘kup’.
Touch the ground with your knees to actively sense your surroundings.
Continue as in steps 1 to 6. Note: Smell has directionality. Focus your sense of smell in the direction where ‘kup’ arises, starting nearby and extending as far as possible.

<Understanding Your Surroundings in the Dark (Crouching)>

Performed in the same principle as the standing action above, but with the feeling of sitting with the buttocks against the heels.

Close your eyes and crouch down.
Slowly move your hands and turn your face, using touch, smell, and hearing to explore your surroundings.
Move slightly, and touch the ground with your knees to actively probe your environment.
If you detect ‘kup’ in any direction, activate tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum) to alleviate it.
Continue as in steps 2 to 4.
Continue as in steps 2 to 4.

Note: Be sure to use the metatarsophalangeal joints.

By thoroughly performing ‘Kichikae’ and becoming accustomed to detecting and resolving ‘kup’, you can identify hidden ‘kup’ in everyday activities such as sitting in a chair, opening a door, or putting on socks. The best approach is to immediately resolve ‘kup’ using tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum). If circumstances don’t allow for this, remember the posture and direction, and resolve it later in a safe place.

Chapter 5: Moving Forward

In this chapter, I briefly introduce concepts that I am currently researching. As soon as the research is complete, it will be shared on the ‘Kichikae’ website and social media.

[5.1 Vocal ‘Kichikae’ – ‘Ah-rum’]

If you've mastered the ‘Kichikae’ exercises from Chapter 4, try enhancing your ‘Kichikae’ using vibrations of your voice, which I call ‘ Ah-rum’. If you feel discomfort other than ‘kup’ in your core during tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum), make a grunting sound (like when in pain) while performing the ‘Kichikae’. (This should also be done in an ‘F.max’ state.)

Sending the vibration of the grunting sound to the area of discomfort and maintaining the vibration can rapidly correct the position of the organs and improve discomfort. We unconsciously make a grunting sound when stretching, so these two are correlated.

[5.2 – Overcoming ‘Kup’ by Pressing – ‘Nu-rum’]

‘Nu-rum’ is a method to release hidden ‘kup’ that involves using physical force directed outward from the body to press and eliminate ‘kup’. It's also essential to maintain and proceed in the ‘F.max’ state here. It is recommended to perform this exercise after sufficient practice with tactile (Man-chim) and olfactory ‘Kichikae’ (Ma-tum), having an understanding of the sensation of finding ‘kup’.

Example Exercise 1:

Stand straight and press down hard on the ground with one big toe while maintaining ‘F.max’ state.
Imagine that beneath the pressed toe is the nape of a prey's neck, and press as if cutting off its breath (hold the press for 30 to 60 seconds or more).
If you feel ‘kup’ (body trembling or rapid breathing), press harder while progressing with olfactory ‘Kichikae’ (Ma-tum) (applying force as if pushing forwards is more effective).
It's okay to change your body posture to press harder, but do not lift or lessen the pressure on the big toe.

Once you realize the feeling of pressing from this example exercise, you can also use other toes, various parts of the foot (like the heel or front part of the sole), fingers, elbows, and even the back of the head when lying down to try ‘Nu-rum’ to release ‘kup’. If there is no target, you can press into the air to relieve ‘kup’.

Nu-rum is an active way to hunt down and release your hidden ‘kup’, proving that humans possess an inherent nature of carnivorous animals.

[5.3 Naming Conventions for ‘Kup’-Eliminating Exercises]

The upcoming book, "KUP", will compile and introduce several methods to release ‘kup’.

‘Kichikae’ is the foundational exercise that maximizes ‘FOTALH’ connectivity and forms the basis for all ‘kup’-releasing exercises. However, for easier understanding, the next book will change the names of tactile ‘Kichikae’ (Man-chim) to ‘Manjim’ and olfactory ‘Kichikae’ to ‘Mateum’.

Additionally, the new concepts of ‘Nu-rum’, and vocal ‘Kichikae’ called ‘Ah-rum’, will be introduced, completing four methods to release ‘kup’. All methods should be conducted with the aim of releasing ‘kup’ and strengthening your influence within your ‘BSR’.

As ‘kup’ is eradicated, the unconscious experiences stability, reducing anxiety.

Tactile ‘Kichikae’	‘Man-chim’ (MC)
Olfactory ‘Kichikae’	‘Ma-tum’ (MT)
Overcoming ‘kup’ by Pressing	‘Nu-rum’ (NR)
Overcoming ‘kup’ by Groaning	‘Ah-rum’ (AL)

[5.4 Directionality of Smell]

Like hearing, which can determine the direction and distance of a sound source, our sense of smell can accurately detect the direction and distance of odors.

Smell plays a crucial role in eradicating ‘kup’. Thus, enhancing the ability to detect the direction and distance of objects by smell in an ‘F.max’ state can aid in olfactory ‘Kichikae’. This will be practiced by closing the eyes and sensing an object at a specific point by smell, with the method to be disclosed later.

[5.5 Reasons to Keep the Lights Dim at Night]

Our ancestors only needed their vision during the day. However, modern environments are as bright at night as during the day, leading to constant visual input and significant strain on our visual systems. Moreover, modern humans rarely move in darkness, causing our sense of touch, smell, and hearing to atrophy.

For these reasons, it's advisable to turn off overhead lights at night and use dim stand lights for activities. Use portable lamps when moving, such as going to the bathroom.

※ Caution and Warning: Avoid exercising in areas at home with stairs or potential hazards for bumping or falling. Ensure safety measures and turn on the lights if needed.

[5.6 Why ‘Kup’ Occurs]

Twenty years ago, I was crossing the street and was hit by a car coming from the right, resulting in a fractured right leg. This has caused me chronic ‘kup’ from the right side, which I regularly have to alleviate. If there is ‘kup’ associated with certain postures, it's likely due to past injuries or trauma in those positions.

‘Kup’ that is strong enough to cause trauma needs regular resolution. Since ‘kup’ can occur anytime and is already somewhat present in our bodies, we should not overly avoid it. If ‘kup’ occurs, rest assured that we can resolve it with ‘Kichikae’.

‘Kup’ caused by trauma or accidents isn't just about muscles or ligaments; it's also related to tension in the inner organs. Therefore, healing trauma involves relieving tension both externally and internally. ‘Kichikae’ exercises can effectively relieve organ tension and eradicate ‘kup’.

[5.7 Importance of the Metatarsophalangeal Joint and Toe Spreading]

The metatarsophalangeal joint lifts the toes and aids in sensing the surroundings with toe tips, crucial for running, walking, and jumping. However, many modern people do not use this joint in everyday life.

Recently, shoes that help spread the toes and activate the metatarsophalangeal joint have become popular, and I am satisfied with their use. I recommend readers consider these products.

[5.8 The Other Purpose of Body Hair]

Hair on our heads and body is commonly known for its insulation function. However, body hair also serves a sensory role.

Hair tends to grow in areas where it is necessary to feel tactile sensations, and the sensation of touch through hair is more acute than most might think. You can verify this by lightly touching your hair or body hair. To maximize tactile sensory range, it is recommended to extend the sensation to the tips of your head hair and body hair.

[5.9 If Your Abs Aren't Showing]

Even with abdominal exercises, six-packs might not appear if the intestines are tightly contracted and rolled inward. If ‘kup’ is adequately eradicated through tactile (Man-chim) and olfactory ‘Kichikae’ and the deep muscles are then strengthened, abs might start to show.

[5.10 The First Step in Post-Traumatic Rehabilitation]

Typically, rehabilitation therapy follows an injury or ligament damage. Most rehabilitation therapies involve stretching tightened ligaments or strengthening weakened muscles. I argue that before starting the abovementioned rehabilitation therapy, it is necessary to first release ‘kup’ caused by injury before proceeding with such treatments. For example, if you've injured your right leg, you should lie down and thoroughly resolve ‘kup’ in the direction of the injury. Afterward, when you start to put weight on the foot, it is crucial to first release ‘kup’ again. Ensuring that all ‘kup’ is released before beginning rehabilitation exercises will result in a more effective recovery process.

[5.11 Walking Around with Earphones]

Even if our unconscious feels visual stability, if tactile, olfactory, and auditory senses do not feel stable, it sends a message of anxiety. Full calm only arrives when there is a sense of safety across all sensory inputs.

However, wearing earphones while walking and listening to music disconnects our hearing from the environment, akin to walking on a visually safe forest trail but hearing the roar of a predator. This can confuse the unconscious and cause anxiety.

Therefore, it is advised to avoid using earphones while moving.

[5.12 Learning New Movements]

When learning new physical movements or postures, using ‘kichikae’ can make it relatively easy to master them. For example, if learning the pitching motion in baseball, close your eyes, take the pitching posture very slowly, and use olfactory ‘Kichikae’ to check your surroundings and resolve any ‘kup’ in between. Even a single session of practice can make the motion much easier.

This method can also be used when movement is difficult due to injury.

[5.13 Lying Sideways]

We often find that our upper nostril clears more easily when we turn to lie on one side. It appears that the unconscious mind uses our sense of smell to monitor the space above us, which is perceived as less safe than the space below. Consequently, if your nostrils are blocked, it may increase anxiety during sleep and lessen sleep quality.

[Final Words]

The case of YK offers significant insight. He initially attempted to resolve his anxiety through superficial improvements such as acquiring more money and enhancing his appearance. Despite becoming wealthy and undergoing height-increasing surgery, his anxiety remained, and furthermore, psychiatric drugs and psychological therapy were of little help. However, after these trials and errors, he identified the root cause in his viscera and was able to alleviate his anxiety through ‘Kichikae’.

This offers a lesson for alleviating modern anxiety. Like YK, are we looking for the cause of bodily-induced anxiety in our brains or hormones, attempting to solve problems in ways far removed from actual solutions?

When our unconscious sends us signals of anxiety,

let us respond with "’Kichikae’”.

Tell yourself, “It’s safe, there is no danger,

it's okay to release the fear and ‘kup’”.

----------

Instagram, TikTok, YouTube, Facebook, Threads
@kichikae / @steve_kichikae

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<Kichikae> All You Need to Know

About the Author

Prologue

YK's Story

Chapter 1: The Origin of Anxiety

Chapter 2: Modern Humanity That Has Lost Darkness

Chapter 3: ‘Kichikae’

Chapter 4: ‘Kichikae’ Exercise Methods

Chapter 5: Moving Forward

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