First, the preparation of the five elements and three exercises. Section 1 Breathing: Abdominal breathing. The role of abdominal breathing: 1. Enlarge the chest. 2. Improve the immunity of the lungs and reduce the possibility of pneumonia. 3. Improve the function of abdominal organs and lower blood pressure and blood sugar. 4. Relieve the nerves and dispel doubts: lie on your back in bed, loosen your belt, relax your limbs, concentrate your thoughts, eliminate distractions, or enter the qigong state. Inhale slowly through the nose, bulge the abdomen, hold 10 ~ 15 seconds for each breath, then exhale slowly and breathe four times a minute. The second section: the function of reverse abdominal breathing: give full play to the function of heart and lung cells, increase vital capacity, enhance heart function, increase the power of digestive system, and help to eliminate the toxins accumulated in intestinal tract: abdominal muscle contraction, abdominal wall retraction or abdominal wall contraction when inhaling. Abdominal wall protrusion II. Specific practice of the first five-element exercise in Baisuitang: start breathing mode: reverse abdominal breathing (abdominal muscles contract slightly when inhaling, and the abdomen naturally relaxes when exhaling). Notes: relax the whole body, adjust breathing, add ideas (feel the sky is blue and the sun rises), keep your tongue above your jaw, move slowly and evenly, dress loosely, be comfortable in the environment, and be undisturbed (both indoors and outdoors), preferably. You can face west in the afternoon. Just sit 4-5 times a day. Step: 1. Stand up straight, hang your hands naturally, hold out your chest, slightly close your chin (slightly close your chin), relax your whole body, and separate your feet a little; 2. Flex your legs slightly, open your feet shoulder width, stand up straight (that is, replace each other), and the Yongquan point on the sole of your foot and the Jianjing point are in a straight line; 3. Lift your hands slightly and put them in the position of Dantian (that is, waist and Guanyuan point), with your hands holding the moon. 4. Look ahead, close your eyes slightly, put your tongue on your palate, join your thoughts, feel the blue sky, the sun rises slowly, and inhale slowly with your nose; 5. Lift your arms slightly, add your thoughts together, draw an arc from both sides of your body, lift it above your head (feel the air in the sky and the universe and bring it into your body with your thoughts), then descend, exhale through your mouth, and slowly put your hands back in the position of your abdomen, feeling your body slightly hot. The second type: turtle breathing (Xuanwu Ding) Precautions: (Abdominal breathing) The thick pad for cooling, it is best to do the first therapy first, which is used to adjust breathing, concentrate, calm down, follow the main points, dress loosely, and move slowly and uniformly. Essentials: Do it twice a day. In the morning, the stomach meridian is in season (7: 00 -9: 00) and the spleen meridian is in season (9: 00-1 1: 00). Afternoon: the renal time when the renal meridian is normal (3: 00 -5: 00), especially when the bladder meridian is normal (5: 00 -7: 00). Step: 1. Stand up straight, chin (chin) slightly closed, hold your breath, cross your hands, left hand up, right hand down, and hold a boxing ceremony; 2. After the boxing ceremony, slowly lift it up, put it under your lips, concentrate on breathing and adjust your breathing; 3. Put your hands down slowly, the slower the better, and your legs are slightly flexed. When you put your hand in the middle of the bullet (that is, between your breasts), your hands should be separated while your legs continue to bend downward; 4. Heels are opposite, toes are separated. On the mat, hands overlap each other, left hand is up, right hand is down, so that the back and neck are stretched. When kneeling, the knee joint is split outward as much as possible. 5. The body and waist sink, the head is lifted as much as possible, and slowly inhale; 6. Rely on the strength of your hands to bounce your body back, exhale at the same time, and slowly land your feet. When you get up, your head will be recycled, glued to your body, and finally returned to the boxing ceremony. The whole body is slightly hot and you can sweat slightly. Note: (Abdominal breathing) can be used indoors and outdoors. Stay away from the wind, wear loose clothes, keep a good mood and practice happily. Imagine yourself standing under the blue sky and white clouds and returning to nature. When sweating, dress immediately to avoid catching cold, and move slowly and slowly. Step: 1. Stand up straight, chin (chin 2. Legs apart, shoulder-width apart, feet parallel to toes, knees slowly and slightly flexed, so you can't exert yourself. Pay attention to your knees, elbows and shoulders, and be sure not to exceed your toes, which makes you feel like sitting on a stool. Hold the moon in your arms with your hands and fingers apart and put it on your chest, the distance is as big as a small football. Shoulders must be relaxed and forearms should be raised as much as possible. 4. Put your tongue on the palate, close your eyes slightly, adjust your breathing, breathe for three seconds and four seconds, inhale through your nose and exhale through your mouth, feeling relaxed, like soaking in a hot spring; 5. Standing on the pile, be sure to move slightly (feel the blood moving, not the body moving), swing with the wind for five to ten minutes, and feel small ants crawling on your fingers. (Or take the coccyx as the axis and shake it like a top, so be sure to move slightly. 6. Put it away slowly, put your hands down naturally and take your legs back. I'm relaxed, just a little feverish. Remarks: Make it simple from the beginning, 5 minutes, 5 minutes on the first day, and see how it feels. It can be adjusted to 15 minutes on the second day and 15 minutes on the third day. I feel a little tired. Stick to it for a while, stick to it for two weeks, it's easy to stand up in 20 minutes, plus 5 minutes, one point.