🌿 Folk Prescriptions

Chinese physicians long recognized the extraordinary benefits of abdominal breathing for disease prevention and longevity, developing techniques such as "exhalation and inhalation," "turtle breathing," "qi sinking to the dantian," and "fetal breathing." Tang Dynasty renowned physician Sun Simiao highly praised abdominal breathing, practicing it daily between dawn and noon. He would lie supine on his bed, stretch his limbs, grasp his thumbs with both hands, keeping them about four to five inches from his body, feet similarly spaced. Then, he would clench his teeth, drink jade nectar (saliva), and draw air deeply through the nose into the abdomen, holding the breath until discomfort arises, then slowly exhale through the mouth until all air is expelled. He would then draw fresh air slowly through the nose into the chest and abdomen. This deep abdominal breathing clears stale air and brings in fresh, invigorating air, leaving one mentally alert and physically refreshed. Ming Dynasty health expert Leng Qian described in his book *Xiu Ling Yao Zhi* a sixteen-character health mantra: "Inhale and lift, qi returns to the navel; lift and swallow, water and fire meet." This includes three health practices: anal contraction, swallowing saliva, and abdominal breathing—his secret to preventing illness and prolonging life.
Human respiration occurs in two forms: thoracic and abdominal breathing. During thoracic breathing, only the upper lung alveoli function, while the middle and lower lung lobes—accounting for four-fifths of the total lung volume—remain inactive. Over time, these underused lung areas age prematurely, lose elasticity, weaken respiratory function, fail to obtain sufficient oxygen, and cannot meet the body's oxygen demands. This impairs metabolism, reduces immunity, and increases susceptibility to respiratory diseases, especially in autumn and winter when elderly individuals easily develop pneumonia after catching a chill. Degenerative lung diseases frequently affect the middle and lower lung lobes in older adults, closely linked to long-term disuse caused by thoracic breathing. Therefore, thoracic breathing is detrimental to lung health.
How to cultivate "nature" in autumn and winter is to follow one's natural inclinations
Abdominal deep breathing is an excellent method for lung health. It not only compensates for the shortcomings of thoracic breathing but also trains the middle and lower lung alveoli during gas exchange, delaying aging, maintaining good elasticity, and preventing pulmonary fibrosis. Practicing abdominal deep breathing ensures adequate oxygen supply to the body, satisfying the brain’s oxygen needs and enhancing mental and physical vigor. It also serves as an excellent regulator for the gastrointestinal tract, promoting intestinal motility, aiding digestion, accelerating bowel movements, and preventing habitual constipation in the elderly. Many middle-aged and older adults suffer from excessive abdominal fat, which increases risks of cardiovascular disease, diabetes, and other conditions, compromising health and shortening lifespan. Regular practice of abdominal breathing helps strengthen abdominal muscles, reduce accumulated fat, and prevent various metabolic disorders.
Abdominal breathing is simple and easy to learn, feasible in standing, sitting, lying, or reclining positions, and can be done anytime, though lying down is preferable. Lie flat on your back, loosen your waistband, relax your limbs, focus your mind, and clear distractions—essentially entering a qigong state. Breathe in slowly through the nose, expanding your belly, holding each breath for 10–15 seconds, then exhale slowly. Perform about four breaths per minute. Duration varies by individual and can be combined with thoracic breathing, forming alternating respiratory movements. If practiced consistently every day, one will eventually reap the remarkable benefits of enhanced vitality and extended longevity—like planting willows unintentionally and watching them flourish.