The basic principle of traditional fitness exercise is the generalization and summary of people who practice traditional fitness exercise in the process of long-term exploration, long-term practice and years of accumulation. It is the law that guides people to carry out traditional fitness exercises.

First, calm and natural.

"Loose" means "body"; "Quiet" refers to "mind"; "Nature" is put forward for all aspects of acrobatics, and the posture, breathing, perseverance, mood and mental state should be stretched naturally. "Relaxing nature" is not only an important rule to ensure the effectiveness of practice, but also an important guarantee to prevent the deviation of practice.

(1) About Song Jing

1. The meaning of physical and mental relaxation

Relaxing body and mind is one of the necessary conditions for practicing traditional fitness exercises to achieve results, and it is also an effective method to prevent and treat a series of psychosomatic diseases caused by emotional tension in modern psychological medicine.

Relaxation means that while maintaining a stable posture, or in the process of slow movements, practitioners use self-regulation methods to make the skin, muscles and joints of the whole body go up and down, left and right, inside and outside, and make the viscera and brain in a relaxed state. Physical and mental relaxation, on the one hand, is conducive to the natural circulation of qi and blood in the body, reducing the burden on the body and energy consumption, and reducing the basal metabolic rate; On the other hand, it can reduce the excitement of the body, reduce the interference of internal and external environment on the cerebral cortex, help to induce the brain to calm down and accelerate the entry into the traditional state of self-regulating physical fitness.

Relaxation not only contributes to the adjustment of the body, but also has a good effect on the adjustment of the psychological state. A person's facial expression is often in a state of charity, kindness and happiness, and his inner world must be kind, open-minded and calm. Psychological peace will inevitably lead to the transformation of physiological function to health. On the contrary, nervous expression will lead to the deterioration of physical condition. Relaxation in traditional physical exercise is based on the interaction between body and mind.

2. The method of relaxation training

(1) Let go of what you think.

Before practicing martial arts, prepare yourself mentally. Require practitioners to put aside long-term accumulated troubles. In other words, be calm and relaxed. However, it is not easy to do this, and it can only be done after long-term exercise. Traditional health preserving methods require practitioners to have a healthy mental state, pay attention to moral cultivation and cultivate noble sentiments.

(2) Learn to relax from "body" to "mind"

According to the principle of the interaction between body and mind, the general relaxation should start from the body and then turn to the relaxation of the "mind". In other words, the relaxation of the body creates conditions for the peace of mind. Physical relaxation means that muscles and bones should be relaxed, not stiff or tight. Only in this way can we create conditions for the relaxation of the "heart".

(3) Only by relaxing the mind can we achieve the purpose of quietness.

The life style of the ancients was to work at sunrise and rest at sunset, with inconvenient transportation, simple interpersonal relationship and less material desire, which made it easier to reconcile "one heart". Modern people, besides dealing with many complicated things every day, have to accept many new ideas, new ideas and new information. Material stimulation in life can also happen everywhere, and people will be tempted consciously or unconsciously. Fierce competition and fast-paced work often make people nervous, impetuous and tired. In this case, it is difficult to be quiet. To this end, we should follow the principle of "adjusting our mentality and putting nature first" and train ourselves to keep a cheerful, peaceful and contented attitude in our daily life. In practice, gradually eliminate the interference of external factors, so that their mentality gradually returns to the realm of no ego and no desire, open and cheerful.

(4) Relax your mind with physical exercise.

If it is difficult to relax for a while, you can learn to relax by experiencing the feeling of "relaxation" with the help of your body in repeated training of tension and relaxation. This feeling of relaxation needs some training to find. If you find a pleasant "sense of relaxation", you can relax your whole body with your mind. You can also use psychological hints to relax your body from top to bottom, and you can also repeat some words that help you relax, such as inhaling, being quiet, exhaling and relaxing. After skillfully using this method, it will effectively help practitioners to quickly enter a state of silence.

(5) Pay attention to physical and mental relaxation in daily life

Keeping a peaceful mind and correct posture in daily life, the so-called "walking like the wind, standing like a pine, sitting like a clock, lying like a bow" conforms to the biomechanical principle and can make the human body relax in tension. As the saying goes, "the shape of righteousness is loose."

(2) About nature

1. The connotation of "nature"

The essence of nature reflects the laws of everything in the universe. "Nature" is an important principle that runs through the whole process of traditional physical fitness exercises, and it is also an important factor that affects traditional physical fitness exercises. Therefore, thinkers since ancient times have profoundly expounded the laws of nature. Laozi clearly pointed out: "People should be everywhere, the land should follow the sky, the sky should follow the Tao, and the Tao is natural." It means that everything, as well as the activities of people in heaven and earth, should be based on "natural inaction" He also said: "The respect of Tao is the value of virtue, and it is natural for the husband." Everything in the universe is natural. The reason why Tao is respected and virtue is cherished is that Tao and virtue do not interfere with the growth and reproduction of all things, but let nature take its course. Zhuangzi inherited Laozi's thought of the unity of man and nature, and advocated unconditional integration with nature.

It can be seen that "nature-oriented" not only contains deep-seated truth, but also tells the practical law of letting nature take its course.

2. "Nature" embodies the uniformity, fineness, softness and length of a stroke.

In the process of practicing traditional fitness, whether walking, sitting or standing, you should be natural and comfortable. If you want to smile when you are relaxed, you need to move evenly and slowly while doing the action. This is a relaxed and natural state. For another example, when you read aloud, you should be as if nothing had happened. If you are continuous, you should breathe naturally and smoothly, so that you can be even, thin, smooth and long. Therefore, "nature" is one of the important methods to obtain better training results.

3. Comply with the laws of nature and realize the harmony between man and nature.

The traditional health-keeping exercise method emphasizes the harmony between man and nature, makes full use of all natural conditions and actively exercises without destroying psychological balance and ecological balance. We know that everything in the world should grow according to the four seasons of yin and yang. Huangdi Neijing elaborated the viewpoint of keeping fit with nature, and revealed the prescription of "nourishing yang in spring and summer and nourishing yin in autumn and winter". This is because the spirit of the sun gradually rises to prosperity in spring and summer, which is to prepare for the collection in autumn and winter; In autumn and winter, Yin Qi gradually rises to the peak, which is to prepare for the growth in spring and summer. Therefore, to practice traditional fitness exercises, the body and mind should conform to the natural laws and changes of the four seasons.

Second, pay equal attention to static and dynamic.

The combination of dynamic and static is the organic combination of dynamic and static, in which dynamic is dynamic work and static work is static work. "Dynamic exercise" and "static exercise" are two kinds of traditional physical fitness exercises with different characteristics and close ties.

(A) the connotation of both dynamic and static

The combination of dynamic and static is the close cooperation and reasonable collocation of dynamic and static in practice form, and the combination of dynamic and static in thought and form. The two are relative, and the movements are quiet, quiet and vivid. Therefore, in the process of practice, we should combine static and dynamic, and combine static and dynamic. Generally speaking, movement has a good effect on dredging meridians, harmonizing qi and blood, lubricating joints and strengthening limbs, while quietness has a unique effect on balancing yin and yang, adjusting viscera and calming emotions. Only by combining the two, giving full play to their respective strengths and making up for their respective shortcomings can we get twice the result with half the effort and keep fit. "There is stillness in motion, and there is stillness in motion", which means that in contact, the mind should focus on the movement of movements, acupoints, meridians and breath, eliminate all other thoughts and achieve relative "stillness". Although the body is in a relatively quiet state, it needs to experience the movement of qi in the body, such as the circulation of qi and blood and the activity of viscera, that is, there is a feeling of movement in silence.

(b) "Dynamic work and static work"

"Gong Jing" was expounded in Huangdi Neijing Ancient Naivety more than two thousand years ago. This is a concrete description of Gong Jing's method. The types of static kung fu can be summarized as breathing, moving qi, meditation, meditation, alchemy, meditation and so on. The quietness of static work is not absolute, but the training of external quietness and internal movement, emphasizing kindness. In other words, the external form of the body is static, while the qi and blood in the body are driven by ideas and run in an orderly manner according to certain laws. Therefore, the ancients had a saying that "the spirit is practiced inside, and the bones and muscles are practiced outside".

"Dynamic work" refers to the achievement method of body movement. Most of the construction is external and internal, and the movement is static. Therefore, we say, "Be still, be still." People's movements are ever-changing. So there have been many martial arts since ancient times, such as Wuqinxi, Baduanjin and Yijinjing.

When practicing traditional fitness exercises, we emphasize the combination of static and dynamic. This is because, from the perspective of the integrity of human life, human life movement should follow the overall law of life movement with the unity of spirit and flesh. Specifically, the human body has its own "shape", "qi" and "spirit". Therefore, "if you lose your position, you will hurt three." Therefore, saints take their place and keep their dirt, not irrelevant. Therefore, if the shape is not safe, it will be abolished. If the gas is improperly filled and used, it will be discharged. God is ignorant if he doesn't do what is right. These three are unavoidable. "That is to say, the key to keeping in good health is to" raise its spirit, weaken its wind, flatten its shape, and rise and fall with the Tao "(Daoyuan Xun). As far as "shape", "qi" and "spirit" are concerned, dynamic and static exercises have their own emphasis on the practice effect. Therefore, we advocate the combination of static and dynamic to achieve the goal of overall optimization of life movement.

Whether static or dynamic, it is necessary to have a better understanding of the physical quality, mental state and different stages of the practitioners, and flexibly adjust the ratio of strength to static. Some people should focus on dynamic work, while others should focus on static work. That is, for the same person, at different stages of practice, sometimes dynamic work is the main task, and sometimes static work is the main task. How to choose, on the one hand, is the teacher's guidance, on the other hand, it is adjusted by your own experience.

Third, the combination of training and training.

The combination of training and self-care means the combination of training and self-care. Exercise is very obvious for strengthening physical fitness and promoting physical and mental health. However, only paying attention to training and not paying attention to nursing will violate the principle of combining training with nursing and fail to achieve the expected fitness effect. The two must be closely integrated and complement each other.

(1) About acrobatics

With regard to practice, we should understand the purpose, methods and problems related to practice.

First, the choice of achievement method. No matter ancient or modern, there are many methods, so you should choose the one that suits your physical condition. Such as static work, standing, sitting or crossing. For people with strong physical strength, they can choose to stand on the pile, which consumes a lot of physical strength and can start the machine quickly. There are two kinds of standing piles: upright standing piles and knee-bending standing piles, which should be adopted according to their own physical conditions. Practitioners who are weak can choose sitting posture, which can be divided into sitting posture and sitting posture (loose posture, single posture and double posture). For the elderly with hard legs and feet, you can start practicing from sitting up until you master the upper body posture, and then enter the loose or other postures; For practitioners with good physical strength who can stick to a single set of legs and feet, they can start from a single set and gradually transition to a double set; For people who are inconvenient to stand or sit, horizontal type should be adopted. All kinds of ways to choose a job are not absolute, the key depends on personal circumstances. For young people, it is best to start strict training from kneeling piles or double plates.

Second, the choice of the strength of the achievement method. In particular, we should choose the right achievement method according to our own physical strength. Don't exercise too hard, or it will affect your health. Third, the choice of time length. For people with poor physical strength, it is more appropriate to choose short-term achievement methods.

Fourth, the choice of practice environment. Choosing a good training environment is not only conducive to quiet, but also conducive to the start of the machine, and it is effective quickly. The practice environment should be a quiet place with flat terrain, fresh air and green lawn. Don't practice in noisy sounds, rivers and lakes, roof balconies, tuyere slopes and other places.

(2) About aftercare

Regarding nursed back to health, people have summed up many useful methods in their life practice. The word health preservation is originally broad. Health preservation, also called health preservation, is to save one's life in order to achieve longevity.

Since ancient times, there have been many cases of injury due to ignorance or improper nursing, so from Lao Zi and Zhuang Zi, the purpose of health preservation has been repeatedly expounded. According to historical records, Peng Zu, the ancient birthday star, thought that "there is no way to live a long life, and injury comes first", and pointed out seven factors that hurt the body: "sadness hurts the body, abnormal cold and heat hurts the body, joy hurts the body excessively, anger hurts the body, thinking about the past and remembering people's wishes hurts the body, and yin and yang do not go well." Ge Hong of Jin Dynasty put forward the principle of "keeping in good health with no injury".

Everything in the world has moderate problems. If it exceeds a certain level, it will go to the opposite side, that is, "extremes meet." The same is true for health care. Take "temperance" as the criterion, such as temperance of spiritual and emotional activities, temperance of diet, temperance of physical communication, etc. These seem ordinary, but they are very important, and it is really difficult to do it.

Moderate mental and emotional activities mean that normal mental and emotional changes (referring to seven emotions of joy, anger, worry, thinking, sadness, fear and shock) are human nature. If these seven emotions are excessive (suddenly, violently and for a long time), they can damage the five internal organs, cause diseases and even sudden death.

Moderate diet means paying attention to diet. Although the human body is born in a five-flavor diet, if it is excessive and biased, it can also be damaged by the five-flavor diet, that is, "Yin is born in five flavors; Five flavors hurt the yin and five houses "("Su Wen Nu Tian "). This includes two aspects. First, overeating can cause diseases. The so-called diet is self-doubling and hurts the stomach; Too much addiction to twenties (food types and five flavors) can also cause disease. In addition, it is not advisable to eat food that is too cold or too hot. We should be "dieters, without burning and surging cold", advocate "moderate diet", advocate "moderate cold temperature" and oppose "taking wine as pulp".

Moderate sexual life refers to two aspects, one is moderate physical activity and physical labor, and the other is moderate sexual intercourse. Huangdi Neijing shows that people "work tirelessly", "live a regular life" and "don't act rashly", and think that "prolonged lying hurts blood, prolonged lying hurts gas, prolonged sitting hurts meat, prolonged standing hurts bones and prolonged walking hurts tendons". Hua Tuo in the Eastern Han Dynasty once said: "The human body wants to work, but not to be extreme." The way to keep fit, you often want to do some small work, but you are extremely tired. You should implement the principle of combining static with dynamic and moderate. The moderation of sexual life has always been valued by health care practitioners and doctors. The essence of the body should maintain the essence of the kidney, and opposing excessive sexual intercourse such as "drunken entering the room", "trying to exhaust its essence" and "dissipating its truth" will cause losses of the liver, spleen and kidney, which will easily lead to impotence, syncope, blood deficiency and other serious diseases. Moderate sexual intercourse is not to make people "absolutely desire", but to "control yin and yang and adjust rigidity and softness", so we should "conform to nature" and never indulge in lust.

In short, no matter mental will, five-flavor diet or excessive physical intercourse, it can cause disease. From the perspective of health care, the emphasis is on moderation and adjustment, not too much, not too late, and we must understand the truth of "extreme self-destruction in everything". This is because various internal or external factors suddenly, violently and for a long time (such as excessive, unruly, extreme, reckless, indulgent, powerful and persistent, etc.). ) make the original physiological function of the body beyond the normal range of activities, or excessive consumption, which can destroy the normal physiological state of the body and produce pathological phenomena.

Exercise is to improve the health level of human body. Therefore, we should not only practice properly, but also pay attention to the intensity of practice and the use of aftercare. Skillfully combined with training can effectively promote the practice effect of traditional sports regimen.

(3) Conform to nature and maintain vitality.

There are two meanings in keeping fit with nature: one is to protect and regulate the body according to the changes of yin and yang in nature, that is, to harmonize yin and yang and adjust it to 40, to adapt to the seasons and to adapt to the cold and warm seasons. This is a normal four-season climate change, and people must consciously adapt to it. The second is to maintain a healthy natural state. This tells practitioners to pay attention to the changes in the environment of the four seasons when practicing.

There should be a correct understanding of adaptation to nature, that is, passive adaptation and active adaptation. In order to illustrate the problem, take the human body's adaptation to the temperature change of the external environment as an example: passive adaptation means that the practitioner's modality increases or decreases clothes to adapt to the change of natural temperature; Active adaptation refers to improving one's cold-proof function to resist the cold. When it is cold, a person will actively mobilize his body to adapt to the cold weather instead of adding clothes. Passive adaptation and active adaptation are completely different methods, which bring different life states to human body. We advocate actively adapting to the changes of nature, which can guide the human body to achieve a benign state of optimizing the quality of life and exercise as soon as possible. Both passive adaptation and active adaptation are to maintain vitality, but the methods and effects are different.

Fourth, step by step.

Although the movements of traditional health exercises are simple, it takes some time to master them skillfully. Practice traditional physical exercises, don't rush for success, and don't expect to be able to use it freely in a few days. You must go from simple to complex, step by step, and master the whole set of exercises step by step. We advocate laying a good foundation, practicing kung fu step by step, being diligent in thinking, being good at summing up, and not being arrogant and impetuous, which is an important guarantee to ensure the early appearance of drug efficacy.

(a) the training of movements, breathing and ideas should be gradual.

First, learn to practice the movements step by step. In other words, under the premise of understanding every gesture, the practice of one stroke and one stroke should be standardized and free.

When the whole set of movements can be basically mastered, it is necessary to breathe. Require proper coordination of breathing and movements, and strive to achieve a peaceful and natural state, plus breathing. Breathing should be even, thin, long and steady. It is impossible to achieve this requirement without long-term practice.

When the posture is more natural and the breathing basically meets the requirements, we should gradually add ideas. It should be noted that idea coordination is an activity of using ideas in the process of movement and breathing operation. At the beginning, your thoughts can be heavier. When you practice to a certain extent, your thoughts should be lighter. When you practice skillfully, your thoughts should be lighter than you can feel (commonly known as "no thoughts"). In other words, the cultivation of ideas should adhere to two points. First, ideas should be closely coordinated with actions and breathing, and actions, breathing and ideas should be practiced together, so don't lose sight of one thing and lose sight of another; Second, the degree of application is from heavy to light, from light to nothing.

(b) The curative effect should be prepared gradually.

Some people who practice traditional fitness exercise pay special attention to the effect of exercise, and always hope that the earlier the effect appears, the better and the more obvious the degree is. This impatience is unacceptable, and this mentality will upset the mood, affect the start-up of qi-moving machine and the operation of qi and blood, and hinder the drug effect. Therefore, when practicing traditional fitness exercises, you should keep a stable mood, not rush or rush, which will help increase your curative effect. Therefore, practitioners are advised not to make comparisons every day. It is better to practice for a period of time, experience the improvement of curative effect and then make a summary. This is a good way to correct impatience and guide practitioners step by step.

(3) The training progress and intensity should also be gradually increased.

We should gradually increase the intensity and time of practice according to our physical condition, and we should not exceed the limit of our physical ability and arrange the time and intensity of practice too hastily.

Verb (abbreviation for verb) perseverance

Both of them are practitioners of traditional fitness, but their effects are quite different. What is the reason? There are many reasons, such as improper cultivation, too many distractions, external interference and so on. However, unsustainability is the most common and difficult problem among many factors. Because under the guidance of the teacher, we can eliminate or avoid the influence of external interference according to the place and time. For those who can't persevere, the role of teachers is negligible. Because perseverance is the inner behavior of self-study practitioners, once the practitioners deviate from the rules of practice, or rush, or sometimes stop practicing, or skillfully take shortcuts, the practice will give up halfway. In a word, persistence in practice depends on your own determination and perseverance, and you should adjust your mentality on the premise of correcting your practice purpose. Only in this way can we receive the cumulative effect of dribs and drabs.

(A) Perseverance is conducive to the formation of a benign state of life

When practicing traditional fitness exercise, the basic feature of physiological state is the ordering of cerebral cortex activities, which we call traditional fitness exercise. Traditional body-building exercises have an influence on the physiological state of human body, that is, people who practice regularly show a vigorous life state in both physical and psychological state. The formation of this state of life can not be achieved by one stroke and one type of practice, but accumulated bit by bit after a long period of hard exercise. Therefore, we advocate seeing the effect after practicing, rather than setting an unrealistic grand goal for ourselves before practicing. We must firmly establish persistent beliefs, make up our minds, learn one trick and one style, and practice day after day. If you can do this, you will find that your physical condition has changed after a long period of exercise. Without persistent hard exercise, it is difficult to form a benign living condition.

(2) Adhere to the whole process practice of traditional physical fitness techniques.

In the whole process of practicing traditional sports health-keeping techniques, we should carry out the spirit of perseverance and hone our will accordingly. Practicing traditional fitness exercises is a process of strengthening the body and an excellent opportunity to hone one's will. It is conceivable that a strong-willed practitioner will soon realize the true meaning of traditional fitness exercise. All this will certainly promote the change of physical fitness and achieve the goal of strengthening the body as soon as possible.

(3) Step by step and persevere.

The principle of "step by step" we talk about is to prevent the feeling of quick success and instant benefit, not to be too aggressive, but to choose training methods according to your physical condition and be moderate. "Perseverance" here is aimed at the formation process of acrobatic effects. The purpose of exercise is fitness, and fitness has a process, that is to say, a process of forming a new state of life. Therefore, we should advocate gradual progress and pay attention to perseverance.

To practice traditional physical fitness well, we must constantly overcome various difficulties, have persistent quality and have a will that will remain unchanged all the year round. As the saying goes, "practice for three days in winter and three days in summer", be diligent and don't worry. Long-term exercise can improve people's adaptability to the natural environment and cultivate people's good habits and will quality of diligence, self-consciousness, hard work and courage to explore.

The above five aspects summarize the basic principles of traditional physical exercise. In fact, from the perspective of modern sports, reasonable and effective physical exercise has a positive impact on people's overall natural and social attributes. It is not only a powerful means to comprehensively enhance physical fitness and improve study and work efficiency, but also a panacea to improve health, prevent and resist various diseases and a powerful weapon to prolong life. The motto "Life lies in exercise" concisely and vividly illustrates the dialectical relationship between physical health and human development, and vividly reflects the essential attributes of life activities. Everyone in modern society should take fitness and health preservation as an integral part of personal lifestyle, as a right that individuals should enjoy and an obligation to society, and consciously devote themselves to the scientific traditional health preservation movement.

Basic essentials of traditional fitness exercise

Although there are many methods of traditional physical exercise, the basic essentials are the same, mainly including correcting the body (adjusting the body), taking a long breath (adjusting the breath) and calming the mind (adjusting the heart). Some people call it the essence of exercise, while others call it the three elements. There is an interdependent and restrictive relationship between them. Physical adjustment is the foundation, pranayama is the intermediary and pranayama is the dominant.

First of all, the body is correct-physical adjustment.

The key to good health is to adjust your body. The so-called body adjustment is to purposefully control one's body in a certain posture and within a certain range with consciousness as the leading action, and achieve "exercising muscles and bones outside and breathing inside" through practice, so that the body is in a dynamic balance.

People's postures are ever-changing, but there are nothing more than four basic forms: walking, lying, sitting and standing. The ancients called it "four prestige", demanding "walking like the wind, standing like a pine, sitting like a bell, lying like a bow", which is also required by health preservation. Body adjustment mainly focuses on body shape and body movements, while emphasizing the coordination of breathing and consciousness. This method is conducive to changing the body shape and making the body strong. There are two main ways to adjust your body: first, adjust your body to the most uncomfortable position during fitness, such as guiding exercise and lowering your strength frame when standing on a pile, which is generally suitable for teenagers and people who are healthy and disabled, and can improve their skills; Second, exercising and adjusting the body is the most comfortable, such as standing naturally and lying flat, which is generally suitable for the elderly and the physically weak, so as to achieve the purpose of strengthening the body and prolonging life.

Traditional fitness exercises, like other sports, need a lot of accumulation. So when the body can bear it, it can exercise vigorously, from comfortable to uncomfortable to comfortable, and the kung fu will naturally improve, and the body will become healthier and stronger.

Second, take a deep breath and breathe evenly-pranayama.

Deep breathing, long and even breathing refers to pranayama, mainly refers to slow control of breathing. Through the coordination of specific forms or actions and ideas, people's vitality can be trained, so as to achieve surging internal qi and smooth flow of essence. Chinese medicine says that those who suffer from pain do not feel pain, those who suffer from pain do not understand, and their qi and blood are smooth and disease-free, and then they run on Sunday, and their qi reaches the whole body. Most pranayama exercises should be carried out under the guidance of experienced teachers.

To some extent, pranayama can make special changes in other parts and organs outside the brain. Pranayama can also support physical adjustment, because oxygen and other substances are needed in the process of physical training and physical adjustment, which are inseparable from the role of breathing. Abdominal breathing in pranayama is beneficial to the exercise of respiratory muscles.

The so-called breathing and pranayama practice means that practitioners practice by regulating breathing, so as to achieve the purpose of cultivating self-cultivation, clearing heart and calming nerves, relieving boredom and regulating emotions. How to carry out pranayama, Su Wen said: "Anyone who comes from the kidney and has not recovered from a long illness can face south when it is cloudy, so that his mind is clear and he holds his breath for seven times to lead his neck and throat to be smooth. If there is a hard object in the throat, after seven times, the bait will give countless orders under the tongue, so it will return to its original state and the bait will be deeply rooted. " In other words, patients with kidney disease should face south at 3~5 am, concentrate, control their breathing, and then die by neck, such as the feeling of swallowing hard objects. If you insist on it seven times a year, you can recover from kidney disease. The breathing method here is not specifically aimed at treating kidney disease, but emphasizes time. Because 3~5 am is the peak time of lung meridian, lung governs qi, kidney governs qi, and exercises lung and kidney. There are many ways to regulate breathing, which can be roughly summarized as the following eight.

(1) Natural breathing: including natural chest breathing, abdominal breathing and mixed breathing.

(2) Abdominal breathing: including prenatal breathing, reverse abdominal diving breathing and umbilical breathing.

(3) Outline the breathing method.

(4) nasal inhalation, nasal inhalation and nasal inhalation.

(5) refining breathing method.

(6) pronounce words and breathe.

(7) Method of interest and interest payment.

(8) intentional breathing.

Third, peace of mind-adjust the heart.

Adjusting the mind is mainly to practice the mind through the adjustment of consciousness, so as to calm the mind and then practice the spirit and thinking. Under the guidance of benign consciousness, the mind can be agile, the reaction can be flexible, and the qi and blood can be smooth, thus achieving the purpose of fitness.

The adjustment of consciousness and concept is called the adjustment of mentality. The heart here refers not only to the heart, but to the internal consciousness and external consciousness dominated by the "heart" in ancient health preservation theory. The purpose of regulating the mind is to train the brain to respond to the outside world, which is unconscious. For example, practicing meditation is to improve the resistance to external stimuli.

There are four main alignment methods.

(1) Intentional relaxation method: actively use consciousness to guide all parts of the body to relax, so that the mind is relatively concentrated, thus relieving physical and mental tension.

(2) Pay attention to unconscious thoughts: Meditate words, meditate words, and turn distractions into mindfulness, which is a common method of concentrating thoughts.

(3) Intentional Breathing Counting Method: There are two methods to count breathing silently: counting breathing and following breathing.

(4) eliminate distractions; Eliminate all kinds of distractions and distractions and concentrate.