Step 1: Breathe out and pay attention to your heart. When preparing for exercise, you should close your eyes slightly, look at the tip of your nose for a while, then close your eyes and look at your heart, listen to your breath 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 it be. When you breathe in, you don't think or know. If you have distractions during the exercise, 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 of training, people who have no training foundation may have dizziness, backache, unnatural breathing, and tongue unaccustomed to touching the upper jaw. These are unfamiliar phenomena in initial training. 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. With the accumulation of kung fu, the air mass gradually increases and the lower abdomen is full and powerful. Sometimes there will be vaginal itching, perineal pulsation, fever in the kidney area and limbs. These phenomena or feelings can vary from person to person. Generally, those who suffer from insomnia, impotence, irregular menstruation and abnormal defecation can gradually improve.

Step 4: Don't forget to help the governor. Next, when the true qi in the abdomen is enriched to a certain extent, it will go up along the spine. At this point, the mind must follow it up and not be distracted by other things (don't forget); When it stops somewhere and doesn't go up or even back, don't intentionally guide it up (don't help it). Because the rising speed depends entirely on the enrichment degree of qi in the abdomen, the richer the abdomen, the greater the upward force and the faster the speed; On the contrary, the upward movement stops or even goes backwards. It is often difficult to get through the "Jade Pillow Pass" at the back of the head. You can look at the top of your head, and generally you can pass the jade pillow pass. This step is a key step. The daily exercise frequency can be appropriately increased to 4-5 times, and each time it takes about 1 hour. Generally, within a week, the airflow can pass through the "Jade Pillow Pass". This also varies from person to person, the fastest one can pass at once, and the intensity is also fierce; The second must be several times; It takes a few days to be slow; Individuals may find it difficult to pass for a long time because of special circumstances. In the process of practicing this step, you may have a strong back and tight head, which is a sign before you break through the barrier and you can't relax your doubts; After customs clearance (tail, spine, jade pillow) naturally relaxed and happy. After customs clearance, when exhaling, the heat flow goes straight to the lower abdomen, and when inhaling, the heat flow goes over the top of the head to the mouth, forming a governor-governor cycle (that is, "small Sunday"). At this point, anyone suffering from dizziness, tinnitus, insomnia, forgetfulness, low libido, irregular menstruation, palpitation, shortness of breath, trance and other symptoms can be significantly improved, and long-term persistence is expected to recover. People who are not sick can also be light, agile and energetic.

Step 5: Shen Yuan preserves its strength and breeds vitality. After the formation of Ren-Du circulation, it is generally still intended for the lower abdomen, and other meridians can be opened one after another. If there is strength in the top of your head, you can switch to the abdomen (in the brain) and master it flexibly. The training time is still about one hour three times a day. During this period, the scalp will itch, the tip of the tongue will tremble, the whole body will run around when there is current, the skin will itch when ants crawl, the eyebrows and the bridge of the nose will be tense, and the ring head will be tight, which varies from person to person. Don't be afraid and don't pursue. After about a month, all kinds of movements will naturally calm down gradually. After that, all kinds of chronic diseases can be obviously improved or cured.