🌿 Folk Prescriptions

Golden autumn, with clear skies and refreshing air, is an ideal time for physical exercise. However, since the body’s physiological activities also enter a “receiving” phase—yin essence and yang energy both contract inward—exercise must follow this principle: avoid overly strenuous activities to prevent excessive sweating and loss of yang energy. Traditional Chinese medicine advocates more “stillness exercises” in autumn, such as the silent breath-exhalation method in the Six-Character Technique, Nei Qi Gong, and Yi Shou Gong—precisely for this reason.
Throughout the year, humans should not always engage in high-intensity sports. Instead, choose activities based on physiological characteristics. Recently, Hans E. Müller, an infectious disease expert from Braunschweig, Germany, discussed the relationship between sports and the immune system and the dangers of over-exercising in an interview with *Star Magazine*. He stated: “Increased energy expenditure during physical activity or work shortens lifespan. For example, a wren or shrew consumes, per unit weight, energy equivalent to a parrot, tortoise, or crocodile over 50 to 100 years—within just 2 to 4 years of life. Once a creature uses up all its energy, it dies. Furthermore, faster heartbeat means shorter lifespan.” Müller’s words are not baseless. Some compare animals to burning candles: the more vigorously they burn after maturity, the sooner they extinguish. Biologist Rubner studied species comparisons and proposed the energy consumption theory: after growth ends, each kilogram of body weight in mammals consumes roughly equal energy. The average mammalian energy is about 191,600 calories. When this energy is exhausted, the animal dies. However, different species have varying heat production capacities. Rubner calculated human energy at 725,800 calories—four times the average mammal—indicating humans have a more robust biological structure and greater vitality.
According to this theory, the earlier fixed energy is depleted, the earlier death occurs; the later it is used, the longer the lifespan. Consider mice and bats: similar in appearance and weight, yet vastly different lifespans—due to differences in energy consumption. Bats spend most of their time resting in caves, flying only a few hours nightly, and become inactive in winter—low metabolism, minimal energy use, longer life. Mice run nonstop day and night—high energy consumption, shorter life. Generally, faster metabolism correlates with shorter lifespan, slower metabolism with longer lifespan—true for humans too. Based on this, in autumn’s “nourishing reception” phase, avoid high-intensity exercise—especially for the elderly, children, and those with weak constitutions. Autumn exercise health preservation includes:
1. Practice Weight-Loss Exercises in Autumn.
While weight loss is possible year-round, autumn yields the best results. Modern medical research shows obesity changes with seasons. In summer, heat increases sweating and energy expenditure, accelerating fat cell metabolism—obesity lessens. In autumn, as temperatures cool, fat cells begin accumulating to prevent heat loss. Fat cells have good structural organization and high chemical activity—they shrink in summer but rarely die. In autumn, they reactivate. If unchecked, the body starts gaining weight—making autumn the ideal time for weight loss. Recommended exercises include:
Waist Slimming Exercise
Stand naturally, hands on hips, thumbs pressing on bilateral Shenshu points (about 5 cm lateral to the second lumbar spinous process). Focus on Mingmen point. Inhale, bend waist backward, press thumbs firmly on Shenshu points; exhale, bend waist forward, release thumb pressure. Repeat 10 times.
Stand naturally, breathe normally, focus on navel. Place a brush on the waist/abdominal area needing slimming. Rotate waist broadly left and right, brushing the area. Repeat 20 times each side. Then focus on Mingmen point, brush the brush firmly from Mingmen (second lumbar spinous process) down to Changqiang (between coccyx and anus). Inhale during downward brush, exhale during return.
Sit on a mattress, knees together and bent, legs extended. Support body with hands and feet, lifting buttocks 5 cm. Focus on navel, breathe naturally. Turn waist to right, touching right knee to mattress; then turn left, touching left knee. Repeat 10 times each side.
Lie supine, hands at sides, palms down, legs together and straight. Focus on navel. Inhale, slowly raise legs 45 degrees; exhale, slowly lower. Repeat 10 times.
If practiced consistently for three months, waist circumference typically reduces by 5 cm. Longer practice yields better results—especially beneficial for women with barrel-shaped waists.
Abdominal Slimming Exercise
Using both palms, push from the xiphoid process down to the pubic symphysis, repeating 12 times. Then place hands on both sides of abdomen, pushing from rib margins down to pelvic region, 12 times. Next, place right palm on umbilical area, massage clockwise 50 times. Use left palm to massage counterclockwise 50 times, until warmth is felt in abdomen.
Sit on mattress, legs straight and together, forming 120-degree angle with upper body. Hands on navel, palmar surfaces aligned with navel. Men place left hand inside, women right hand inside. Focus on navel. Inhale, hold breath briefly, then shout loudly: “Hui!” Repeat 10 times.
Breathe naturally. Lightly massage the lower limb Liver Meridian (inner thigh) in spiral motion from bottom to top, imagining abdominal slimming. Repeat 5 times.
Stand naturally. Place brush on the abdomen’s Ren and Stomach Meridians, brushing firmly from upper to lower abdomen. Exhale during downward brush, inhale during return.
Standing or sitting, use brush to apply firm linear massage along the lower limb Stomach Meridian (anterior outer thigh), downward. Exhale during downward stroke, inhale during return. Repeat 5 times. Then press the Neiting point (between second and third toes) with index finger, 5 times per foot.
Fasting and Qi-Eating Exercise
On the day before fasting, reduce food intake and focus on the gastrointestinal tract. Visualize the upcoming fast (also called que gu, jue gu, duan gu, or qing chang—meaning abstaining from grains and cereals. But fasting is not total starvation—dry or fresh fruits, nutritional supplements, etc., may still be consumed). Imagine the fast cleansing toxins and stagnation from the gut and whole body, purifying the mind and body, creating a mindset of anticipation and appreciation for the fasting and qi-eating practice.
On the first morning of fasting, first empty bowels. If no bowel movement, take a mild herbal laxative like senna leaf to induce defecation.
Except during sleep, begin practicing every two hours for 15–30 minutes. Mainly focus on Dan Tian (Qihai point, 5 cm below navel). If hunger arises, guide qi mentally to the stomach, rotate or perform micro-circulation (Xiao Zhou Tian), which often reduces or eliminates hunger. If it’s a sunny morning, face east to absorb sunlight or fresh air from plants and trees.
These exercises can be done consecutively for 3–5 days, or weekly for 1–2 days of fasting. After ending fasting, gradually resume normal eating—never abruptly overeat. Note: during practice, avoid sexual activity and overly exhausting work.
Besides the above exercises, for weight loss, choose light aerobic activities such as slow jogging, walking, swimming, gymnastics, or tai chi. Each session should last at least 30 minutes, with intensity (percentage of maximum oxygen uptake) ideally between 40% and 60%. Based on the relationship between intensity and pulse rate, for people aged 40–50, pulse should be controlled between 100–130 beats per minute; younger people may increase slightly. If assessing intensity subjectively, aim for no breathlessness, light footsteps, slight sweat, even breathing, and the ability to talk while running.
2. Mountain Climbing on Double Ninth Festival.
China has long held the tradition of mountain climbing on the Double Ninth Festival. Why climb mountains? Ancient legends often stem from *Continuation of Qi Xie Ji*, which recounts a Taoist named Fei Changfang in the Eastern Han Dynasty. He predicted disaster for Huan Jing’s family on the ninth day of the ninth month, advising them to leave home and drink chrysanthemum wine on the mountain. That day, Huan Jing’s chickens, dogs, oxen, and sheep all died suddenly—reason unknown. Later, *Youxue Qionglin* mentions: “Climbing high on Double Ninth Festival emulates Huan Jing’s avoidance of disaster.”
These legends lack solid evidence and are unreliable. Some folklorists believe mountain climbing after harvest, taking advantage of clear autumn weather, was originally a form of outdoor recreation. “Climbing high” doesn’t necessarily mean mountains—it could also refer to tall platforms.
Autumn travel—whether “shouting freely from high ground,” “writing poetry by water,” or “chanting moon poems from a tower”—offers “rustic charm and open-mindedness,” far more elegant than other times. Yang Pu’an wrote: “Red maple leaves drift in autumn, facing frosty winds stirring excitement. Old horses lead ahead, unwilling to stay in stables; winding paths bring endless joy.”
Clear skies and refreshing air, mountains adorned with red and green hues—scenery is delightful. Use this prime opportunity to climb mountains with family and friends—both enjoyable and health-promoting—fully appreciating magnificent landscapes and nature’s beauty. Though hiking has many benefits, proper health precautions are essential to avoid adverse outcomes. Specific measures include:
Check your health before climbing.
Get a full physical exam before hiking, especially for middle-aged and elderly people. Chronic disease patients should assess their health status. Those with severe hypertension, heart disease, tuberculosis, or neurological disorders should avoid hiking to prevent accidents.
Learn the route and plan rest and meal spots in advance. Ideally, have someone familiar with the path accompany you to avoid aimless wandering, wasting time and effort.
Understand the mountain’s climate. Get accurate weather forecasts the day before. Pack necessary clothing for morning and evening cold protection to prevent colds. Wear cloth or rubber-soled shoes.
Resting: avoid sitting on damp ground or windy spots. Sweat-prone areas can loosen clothing slightly, but don’t remove hats or coats to avoid catching colds. Eat in sheltered, wind-protected areas—rest first, then eat.
During climbing, stay calm and move slowly—especially important for the elderly and weak. Rest for 10 minutes every 30 minutes to avoid overfatigue.
Hiking is for enjoyment, not competition. Climb at your own pace, seeking leisure. Whether using stone stairs or forest trails, walk slowly, enjoy scenery, explore ancient sites, chat along the way—full of fun.
Carry minimal luggage—travel light. Elderly people should bring walking sticks—saving energy and enhancing safety. Walk steadily, watch your step. When climbing, stay alert—check if rocks are loose to avoid slips. On steep slopes, use a zigzag path to reduce gradient. During thunderstorms, avoid mountain tops or tall trees—risk of lightning strikes. Avoid low-lying valleys—risk of flash floods. Seek shelter in mountain caves.
Descending: do not descend too fast or run—this imposes excessive strain on knees and leg muscles, risking joint injury or muscle strain.
While hiking, prevent acute ankle or leg sprains. During each rest, massage waist and leg muscles to prevent stiffness. Simple method: gently rub or pinch the back, thighs, and calves with both hands.
The main health tips for hiking are the above 10 points. If properly followed, they ensure safe and enjoyable mountain trips.
Not only climbing mountains, but even ascending high platforms or deliberately climbing stairs during Double Ninth Festival can be beneficial. A Soviet expert noted: “To enhance physical strength and prevent frailty, modern people invented various devices for exercise to burn excess weight. Yet for those with little physical activity, ordinary stairs can serve as excellent tools. Climbing stairs at a moderate pace burns about 15 kcal per minute—equivalent to carrying a 100 kg load on flat ground at 3.5 km/h for one minute.” Japanese scientists recently discovered that due to advanced transportation, children now walk less, leading to gradual deterioration of leg function. Worldwide, postal workers (“green messengers”) have the longest lifespans—thanks to lifelong leg exercise.
Chinese proverb: “Old age begins with the legs.” Leg flexibility often signals aging. The femur, tibia, and fibula are the longest bones in the body, forming the body’s main support. As aging approaches, red bone marrow in the medullary cavity gradually turns to fat, losing hematopoietic function—bones lose nutrients, becoming porous and fragile. Nerve regulation also weakens, muscles become slack, dry, dull, and lose elasticity. Daily stair-climbing is thus a crucial exercise to prevent aging.
3. Practice the “Si” (Sigh) Exercise in the Six-Character Technique in Autumn.
The Six-Character Technique is an ancient health preservation method involving breathing exercises. By emitting the sounds “Xu, He, Hu, Si, Chui, Xi” during exhalation, paired with inhalation, it aims to exercise internal organs, regulate qi and blood, balance yin and yang—achieving health enhancement, disease prevention, and longevity.
The formal introduction of the Six-Character Technique came from the Southern and Northern Dynasties’ Liang Dynasty, when Taoist Tao Hongjing proposed it. Later, Wu Pu, a disciple of Hua Tuo, linked each sound to an organ: “Si governs the lungs,” “He governs the heart,” “Hu governs the spleen,” “Xu governs the liver,” “Chui governs the kidneys,” “Xi governs the triple burner.” This established a direct link between the six sounds and internal organs, providing solid theoretical basis for clinical application.
TCM holds that the lungs correspond to autumn. Autumn calls for lung care. Practicing the “Si” exercise in the Six-Character Technique helps nourish lung qi. The specific method is:
Preparatory Exercise: Head feels suspended, eyes focused, tongue touches upper palate, shoulders relaxed, chest slightly hollowed, back straightened, waist relaxed, pelvis lowered, knees slightly bent, feet apart, entire body relaxed, mind quiet, natural and effortless—avoid force.
After breathing stabilizes, round the back, pull shoulders down, lower upper body, inhale deeply, then exhale fully while producing the “Si” sound. Lips slightly retract, teeth meet, tip of tongue protrudes slightly through tooth gap, emitting sound outward. Mentally guide energy from the big toe tip upward, raising arms along the lung meridian from the middle energizer, spreading left and right like a bird spreading wings—feeling qi flowing through meridians like tiny insects crawling. From abdomen to chest, through the lung network into the inner arm, passing through the cun kou yu ji acupoint, reaching the tip of the thumb’s Shaoshang point. When exhalation ends, qi reaches the fingertip. Immediately close mouth, inhale through nose—diaphragm pushed down by external air, causing abdomen to rise. Rest briefly; breathe naturally once, then repeat “Si,” same mouth shape and arm movements. Repeat 6 times—this completes the breathing adjustment. Method: switch to normal breathing, continue nasal inhalation and oral exhalation. Eyes slightly closed, lips lightly sealed, gently tap upper and lower teeth together 36 times. If saliva forms, swallow it forcefully, directing it mentally to the lower abdomen (Dan Tian). Why adjust breathing after “Si”? To replenish lung qi depleted by the exercise and nourish internal righteous qi. Health master Gao Lian called this method “cultivation of the lungs.”
Regular practice in autumn treats symptoms like excessive phlegm, breathlessness, dry mouth, and sore throat. Morning practice should be done in fresh, tree-filled parks. Avoid emotional disturbances and excessive sexual activity during practice.
4. Practice the “Lung Disease Exercise” in the Phonetic Resonance Guiding Method in Autumn.
The Phonetic Resonance Guiding Method targets specific organ diseases. Using phonetic sounds, mental focus, and posture, it directly influences diseased organs for therapeutic effect—simple, effective, and practical.
In autumn, one should practice the “Lung Disease Exercise” in the Phonetic Resonance Guiding Method. Specific method:
Posture: Upright sitting, feet shoulder-width apart, planted firmly. Cross-legged sitting: natural cross-legged or left heel lightly pressed against “Huiyin” point, right heel against “Chongyang” point of left foot.
Hand gesture: Golden Vajra Method. Hand mudra placed on chest at “Zhongfu” point.
Eyes half-closed.
Mental focus and breath-guiding: Inhale silently chanting “Shang” tone; exhale chanting “?” tone. Feel the vibration of the note, focus on the affected area or entire lungs (refer to “Heart Disease Exercise Method”).
Concluding Exercise: Return to original posture. Use fists to alternately strike the third, fourth, and fifth vertebrae of the back, 3–5 times each side, while clenching teeth. This helps eliminate lung and chest diseases—effective for tuberculosis, emphysema, bronchitis, asthma, etc.
5. Rise-Fall Breathing Exercise.
Described in *Men’s Fitness*, the Rise-Fall Breathing Exercise is a simple yet effective medical gymnastics, beneficial for preventing bronchitis and promoting physical fitness. Specific method:
Preparation Pose:
Relax the entire body, stand naturally, feet shoulder-width apart, shoulders naturally hanging down, focus mind on the action, breathe naturally.
Shoulders slightly bent, fingers naturally spread, arms raised forward overhead, simultaneously inhaling (inhalation completes as arms reach overhead).
As knees bend, keep upper body upright. Arms simultaneously descend from overhead along front of head and chest to sides, returning to natural hanging position (bending, arm descent, and exhalation occur simultaneously and complete together).
Then rise, arms simultaneously raise forward overhead, inhaling. One rise and one fall constitute one cycle—repeat 10–20 times, depending on individual capacity. Too many repetitions may cause dizziness due to excessive breathing. Feeling refreshed after completion indicates proper intensity.
Once proficient, add lateral rotation during standing and rising: as arms rise and exhale, rotate upper body left or right, facing left or right.
The Rise-Fall Breathing Exercise combines full-body movement with breathing, requiring slow, gentle, and steady breaths. It enhances lung function, gas metabolism, and blood circulation—especially suitable for autumn exercise.
6. Nasal Health Exercise.
TCM holds that the lungs open to the nose. As stated in *The Yellow Emperor’s Inner Canon*: “Lung qi connects with the nose; when lung qi is harmonious, the nose senses fragrance and odor.” Meaning: nasal ventilation and olfactory function primarily depend on lung qi. Harmonious lung qi ensures smooth breathing and keen smell. If lung qi is insufficient, nasal function declines—resulting in impaired smell and spontaneous runny nose. Thus, lungs and nose are closely related—both tied to the vital function of respiration. Lungs govern respiration, while the nose is the passage for air entry and exit. Impaired nasal function severely affects lung function. Therefore, in autumn, one should practice more nasal health exercises.
As recorded in *Treatise on the Origins of Diseases*: “Sit facing east, hold breath three times, pinch both nostrils with fingers—treats nasal diseases, heals foot sores, clears nasal discharge, opens nasal passages, enabling detection of odors. Long practice enables smelling from all directions.” The original meaning: when sitting facing east, hold breath three times, then pinch both nostrils—can treat nasal ailments, heal foot sores, clear mucus, open nasal passages, allowing perception of scent. Long-term practice enhances olfaction. Another passage in *Treatise on the Origins of Diseases* says: “Squat, join both knees, spread both feet, hold breath five times—treats nasal sores.” Meaning: squatting, joining knees, spreading feet, inhaling and holding breath, repeating five times—helps treat nasal sores.
Practicing these nasal health exercises regularly in autumn helps maintain normal lung respiratory function. Additionally, regular nasal massage is beneficial. Method: rub the outer sides of both thumbs against each other until warmth is felt, then use the outer side of the thumb to massage along the nasal bridge and sides of the nostrils, 30 times. Then massage the Yingxiang points (located 0.5 cm lateral to the outer edge of the nostril, in the nasolabial groove) 15–20 times. Perform nasal massage 3–4 times daily—greatly enhancing nasal cold resistance and treating common colds and nasal congestion. For even better results, perform cold water facial wash on the nose each morning or evening: immerse nose in cold water, hold breath, after a moment, lift head to breathe, then submerge again—repeat about 10 times.