Get up at 3 ~ 4 o'clock in the evening, drink 300 ml or 400 ml of warm water, and eliminate urination. Then go to the outdoor open place, stand facing south, clench your fists half inward, relax all over, eliminate distractions, turn a blind eye, listen but not smell. Breathe upside down, inhale through the nose, when inhaling, close the abdomen and expand the chest, lift the anus and external kidney, lick the palate with the tip of the tongue, and lead your thoughts to Baihui point. Breathe in and hold your breath. At this time, a lot of body fluids will be produced in your mouth. When holding your breath, slowly put the tip of your tongue down, forcibly swallow the body fluid in your mouth three times and send it to your abdomen at will. At this time, the whole body relaxes, the nose and mouth exhale at the same time, and the abdomen bulges slightly, indicating that it stays in the abdomen. Repeat this for 7 times. After a short rest, practice according to the above method. Practice 1 ~ 2 hours every day. Don't breathe hard during practice, especially hold your breath for a long time to avoid holding your breath.