Simple Practice of the 312 Meridian Health Preservation Method
The "312 Meridian Exercise Method" (hereinafter referred to as "312") is unfamiliar to many, yet its principles are very simple:
"3" refers to massaging three acupoints daily: Hegu, Neiguan, and Zusanli;
"1" means performing one abdominal breathing exercise targeting nine meridians in the abdomen;
"2" means doing one squatting exercise that activates both legs and the entire meridian system.
In other words, using three different methods, spending just 25 minutes daily to consciously exercise the meridians can effectively prevent and promote health for many chronic and difficult diseases.
Professor Zhu Zongxiang from the Institute of Biophysics, Chinese Academy of Sciences, specifically described the practice and therapeutic effects of "312": When massaging the three acupoints, keep fingertips stationary and press vertically down, pressing once every 2 seconds. To enhance sensation, gently rub during pressure. Hegu point lies on the Large Intestine Channel, which runs from hand, forearm, upper arm, neck, to face. Massaging Hegu has special therapeutic effects on stroke. Neiguan lies on the Pericardium Channel, which extends from chest to middle finger. Stimulating Neiguan activates the Pericardium Channel, offering unique treatment for heart disease and coronary heart disease. Since the Pericardium Channel passes through the lungs before reaching the heart, it also helps treat asthma, cough, tracheitis, pneumonia, and tuberculosis. For ordinary people, it effectively prevents myocardial infarction. Zusanli lies on the Stomach Channel, which starts from the head, passes through face, neck, chest, abdomen, thigh, and ends at the second toe, running throughout the body. Thus, it treats a wide range of conditions and is known as a longevity-preserving acupoint.
For abdominal breathing, lie supine, relax completely, focus on the dantian. Both muscles and mind should be relaxed. During breathing, the chest remains still, with about 4–6 breaths per minute. Nine meridians pass through the abdomen. Abdominal breathing stimulates abdominal muscles, effectively massaging these nine meridians, providing special preventive and therapeutic effects for hypertension, insomnia, and diabetes, and enhancing vitality.
For middle-aged and elderly practitioners, squats are ideal because they require no specific space and are easy to master. Stand with feet shoulder-width apart, stay relaxed, keep the waist loose. Those with weaker bodies may hold onto a table or bed rail for support and gradually increase strength.
Moreover, to enhance the effectiveness of "312," one must recognize that the meridian system not only interacts internally but also closely relates to natural environment, social environment, mood, and other factors. Therefore, regulating this complex system requires a multi-faceted approach: while practicing "312," one should also maintain positive emotions, a calm mindset, control weight, pay attention to weather changes, and learn from others’ experiences.
Finally, Professor Zhu reminds practitioners that the most important aspect of "312" is accurately locating the acupoints—difficult for most people without professional guidance. Practice should be individualized, gradual, and consistent—never sporadic. No cost required, yet good health is attainable.