🌿 Folk Prescriptions

This is a simple and easy-to-learn fitness method. By practicing just 25 minutes daily, stimulating three different meridians through three distinct techniques, one can systematically activate the meridian system, effectively preventing and treating common ailments such as hypertension, diabetes, heart disease, arthritis, and insomnia, leading to enhanced vitality and longevity.
The “3” in “3-1-2” refers to selecting three major meridians from the 14 main meridians that govern the entire body’s meridian system. From over 300 acupuncture points, identify the three most sensitive points on these three meridians: Hegu (LI4), Neiguan (PC6), and Zusanli (ST36). Directly massaging these three points stimulates the corresponding meridians, thereby activating the entire meridian network. The “1” refers to nine meridians running through the abdomen. Using abdominal rising and falling breathing movements strengthens these nine abdominal meridians, energizing the body. The “2” involves leg flexion and extension exercises that stimulate the entire meridian system, preventing disease and enhancing physical strength. Renowned Chinese medicine expert and former Director of the State Administration of Traditional Chinese Medicine, Lü Bingkui, believes the “3-1-2” meridian fitness method prevents and treats countless diseases—including hypertension, diabetes, heart disease, arthritis, insomnia, myopia in youth, headaches, toothaches, periarthritis humeroscapularis, stroke, Parkinson’s disease, lung diseases, coronary heart disease, asthma, cancer, coronary artery blockage, myocardial infarction, and neurasthenia—with 100% safety, no side effects, no accidents, making it the most scientific, simplest, and most accessible green fitness method, suitable for middle-aged and elderly people, especially convenient for seniors.
Practice Methods:
1. Acupoint Massage Techniques and Usage
(1) Hegu. Hegu is a crucial point on the Large Intestine Channel of Hand-Yangming. Located between the first and second metacarpal bones, at the midpoint of the second metacarpal bone, near the radial edge. Alternatively, align the first transverse crease of the fingers of one hand with the outer edge of the thumb’s web space, then bend the thumb and press down—where the fingertip points is Hegu.
Correct Hegu massage technique: Bend the thumb and press vertically on Hegu, alternating tight and loose pressure at approximately one cycle every 2 seconds (around 30 times per minute). Pressure must be strong enough to induce sensations of soreness, numbness, distension, or even radiating feelings to the tip of the index finger and above the elbow—known as “deqi.” Only when deqi occurs does it achieve preventive and therapeutic effects. However, avoid strong stimulation for those with weak constitutions; pregnant women generally should not massage Hegu.
(2) Neiguan. Neiguan belongs to the Pericardium Channel. Located 2 cun above the wrist crease, between the tendons of the palmaris longus and abductor digiti minimi. Measure three finger widths from the wrist crease backward, locate the point between the two tendons.
Like Hegu, Neiguan massage must achieve deqi. To press Neiguan: Hold the forearm with the four fingers of one hand, position the thumb vertically on Neiguan, aligned parallel to the tendons, with short nails. Press rhythmically with fingertips, combining slight kneading motions.
(3) Zusanli. Zusanli belongs to the Stomach Channel of Foot-Yangming. Located 3 cun below the patellar depression (Dubi point), at the lateral edge of the tibial crest, roughly one finger width away.
TCM regards the spleen and stomach as the foundation of postnatal life. After birth, growth and health maintenance depend closely on the digestive and nutritive functions of the spleen and stomach. As the Stomach Channel is rich in qi and blood, stimulating it enhances qi and blood circulation, influencing the functions of the five zang and six fu organs, thus achieving health and longevity. Hence, Zusanli has long been regarded as a vital acupoint for both treatment and health preservation.
Best to combine pushing and rubbing techniques when massaging Zusanli. Due to the thick muscles beneath, light-handed individuals may struggle to achieve deqi. In such cases, auxiliary tools or assistance from others may be necessary.
These three points—one (Hegu) governing the upper limbs and head/face, one (Neiguan) governing the chest cavity, and one (Zusanli) governing the lower limbs, the entire body, and the five zang and six fu organs—collectively ensure smooth qi and blood flow, naturally achieving disease prevention and health promotion.
2. Abdominal Breathing Techniques and Effects
Abdominal breathing is a basic qigong practice—inner cultivation (Neiyang Gong)—using the natural abdominal breathing pattern. This method is safe, side-effect-free, and can be performed lying down or sitting upright. The key is full relaxation, focusing intention on the Dan Tian (lower abdomen). Practice twice daily—morning and evening—for 5 minutes each session. Eliminate distracting thoughts, keep the chest still, and slow the breathing rate. Initially, aim for 10 breaths per minute, gradually reducing to 4–5 breaths per minute. Inhale through the nose slowly, imagining air flowing naturally to the Dan Tian. At this moment, abdominal muscles relax, and the lower abdomen swells slightly. Pause briefly, then exhale slowly through the mouth. Contract abdominal muscles fully during exhalation, drawing the lower abdomen inward. Both inhalation and exhalation should be natural, without breath-holding or tension. Initially, it may be hard to concentrate, but persistence will gradually form a habit.
Abdominal breathing not only activates the nine abdominal meridians and enriches innate and acquired qi but also increases alveolar ventilation and provides natural abdominal massage, promoting circulation and activity in the internal organs’ meridians and enhancing organ function. Thus, abdominal breathing is another important method for meridian exercise.
3. Leg-Based Physical Exercise
After entering middle age or beyond, it’s best to adopt a physical activity centered on both legs, tailored to personal capabilities to maintain health. Tai Chi, various fitness martial arts, light jogging, walking, and indoor fitness activities like senior disco or health exercises can be freely chosen based on physical condition, preferences, and abilities.
Why Leg-Centered Exercise?
Each leg hosts six primary meridians: three yin and three yang. These 12 meridians, combined with the eight extraordinary meridians—including Yin Qiao and Yang Qiao (governing body movement), Yin Wei and Yang Wei (regulating yin-yang balance)—are naturally stimulated by leg movements. Additionally, leg muscle contractions trigger reflexes through nerves, activating upper limbs, trunk, and the entire body, stimulating cardiovascular and respiratory centers, increasing cardiac output and pulmonary ventilation, ensuring smooth circulation of qi and blood, and achieving balanced function of the zang-fu organs.
Precautions: Pregnant women should generally avoid massaging Hegu; patients with weak constitutions should not receive strong stimulation.