Step 1: Breathe out and pay attention to your heart. When preparing for practice, you should close your eyes slightly, first look at the tip of your nose for a while, then close your eyes and look at your heart, listen to your own breathing, and make no noise. With each exhalation, the mind is released from the throat to the heart socket, which gradually slows down and stretches as long as possible. The time of each exhalation is 8- 12 times per minute. Let nature take its course when inhaling, without thinking or knowing.

If you have distractions in practice, use the interest-bearing method: just count the times of exhaling, from 1- 10, and then back to 1- 10, and so on until the distractions subside, that is, no interest is needed. The training time of this step is 20 minutes three times a day. Try to fix the practice time every day, and it is easy to form a conditioned reflex. If you can't fix the time, it is essential to do it three times a day.

After practicing for about 3-5 days, my heart feels heavy and my heart feels warm 10 days. The first step is completed, which lays the foundation for the second step. In this step, people without training foundation may have dizziness, backache, unnatural breathing, and tongue unaccustomed to touching the upper jaw.

These are all unfamiliar phenomena when I first started practicing. As long as you insist on practicing as required, you will gradually become proficient and all kinds of unnatural phenomena will gradually disappear. People with spleen and stomach deficiency and cold, loss of appetite and listlessness can gradually increase their appetite and be refreshed in the process of practicing this step.

Step 2: Interest Follow the trend of Dantian. When the first step is to practice until you feel hot in your heart every time you exhale, you can follow your intention. Every time you exhale, the hot airflow from the heart will gradually extend downward and gradually move to the abdomen (lower abdomen). But we must pay attention to relaxing nature and not be too deliberate and hasty.

If you practice kung fu three times a day for about half an hour each time, about 10 days, you can feel the feeling of a heat flow in your breath every time. At this time, there may be gurgling sound in the lower abdomen, increased qi, increased appetite, and abnormal urination and defecation gradually become normal.

Step 3: Adjust your breath and stay in your abdomen. Next, when there is heat flow sinking in the abdomen every time you exhale, and the abdomen is warm and hot, stop breathing in the abdomen intentionally or unintentionally, that is, stay in the abdomen and don't care too much about exhaling. Practice kung fu three times a day for about 40 minutes each time. This step takes about 40 days of exercise, and you can feel an "air mass" forming in your abdomen.

Qigong (Qigong) is a traditional method of health care, health preservation and disease elimination in China. In ancient times, it was called "Dan Dao", which is a physical and mental exercise method aimed at strengthening the body, preventing and treating diseases, strengthening the body and prolonging life, and developing the potential by regulating breathing, physical activity and consciousness (pranayama, body and mind).

There are numerous ancient Qigong documents in China, and a large number of Qigong documents are recorded in the secret books of Taoism, Confucianism and doctors. Excavation and arrangement is an important and arduous task, which requires researchers not only to have high knowledge of medicine, Qigong, ancient Chinese and modern Chinese, but also to have high knowledge of Qigong.

It should be pointed out that the unity of three tones is the main difference between qigong practice and general exercise, and the operation content of general exercise is also composed of three tones, but they are independent and do not need to be integrated.

References:

Baidu encyclopedia-qigong