🌿 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 with natural changes—yin essence and yang energy both contract and nourish internally—physical health preservation must follow this principle: avoid excessively strenuous activities to prevent excessive sweat loss and yang energy depletion. Traditional Chinese medicine advocates more “stillness exercises” in autumn, such as the silent breath-exhalation technique in the Six Sounds, Nei Qi Gong, and Yi Shou Gong—precisely for this reason.
In the four seasons, humans should not constantly engage in high-intensity sports. Instead, exercise selection should align with physiological characteristics. Recently, Professor Hans E. Müller, an infectious disease expert from Braunschweig, Germany, discussed the relationship between sports and the immune system, as well as the dangers of over-exercise, in an interview with *Star Magazine*. He said: “Increased energy expenditure during physical activity or work shortens lifespan. For example, a wren or shrew consumes, per unit weight, as much energy in its lifetime—2 to 4 years—as a parrot, turtle, or crocodile does in 50 to 100 years. Once a creature exhausts its total energy, it dies. Moreover, faster heartbeat correlates with shorter lifespan.” Müller’s words are not baseless. Some compare animals to burning candles: the more vigorous the growth and combustion, the sooner the candle burns out, ending life. Biologist Rubner studied across species and proposed the energy consumption theory: after growth ends, each kilogram of body weight in mammals consumes roughly equal energy. The average mammalian energy reserve is about 191,600 calories. Once exhausted, the animal dies naturally. However, different species have varying energy reserves. Rubner calculated human energy at 725,800 calories—four times the average mammal. This indicates humans have a more robust biological structure and greater vitality.
According to this theory, the earlier a fixed energy reserve is depleted, the earlier death occurs; the later it is depleted, the longer the lifespan. Consider mice and bats: similar in appearance and weight, but vastly different lifespans—due to differences in energy consumption. Bats spend most of their day resting in caves, flying only a few hours at night, and cease activity entirely in winter, resulting in low metabolism and minimal energy use—longer lifespan. Mice, however, run nonstop day and night, consuming massive energy—shorter lifespan. Generally, animals with fast metabolism live shorter lives, while those with slow metabolism live longer—humans are no exception. Based on this view, during autumn’s “nourishing and gathering” phase, strenuous exercise should be avoided, especially for the elderly, children, and those with weak constitutions. Autumn health preservation includes the following:
First, practice weight-loss exercises in autumn.
While weight loss is possible year-round, autumn yields the best results. Modern medical research confirms that obesity varies with seasons. In summer, high temperatures increase sweating and energy expenditure, accelerating fat cell metabolism—reducing obesity. As autumn arrives and temperatures cool, fat cells begin accumulating to prevent heat loss. Additionally, fat cells have good structural organization and high chemical activity. Though they may shrink in summer, they rarely die. In autumn, they reactivate—unless suppressed, the body starts gaining weight. Thus, autumn is precisely the optimal time for weight loss. Recommended exercises include:
Waist Slimming Exercise
Stand naturally, hands on hips, thumbs pressing on bilateral Shenshu acupoints (about 5 cm lateral to the second lumbar spinous process). Focus on Mingmen. Inhale, arch back; press thumbs firmly into Shenshu. Exhale, bend forward; relax thumbs. Repeat 10 times.
Stand naturally, breathe normally, focus on the navel. Place a brush on the waist/abdomen area needing slimming. Rotate the waist broadly left and right, brushing the area—20 times each side. Then focus on Mingmen, brush the brush firmly from Mingmen (second lumbar spinous process) downward to Changqiang (between coccyx and anus). Inhale during downward stroke, exhale during return.
Sit on a mattress, knees together and bent, calves extended. Support body with hands and feet, lifting buttocks 5 cm. Focus on navel, breathe naturally. Turn waist to the 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 legs. 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
Push both palms from xiphoid process down to pubic symphysis, 12 times. Then place hands on both sides of abdomen, push from rib edges down to pelvic region, 12 times. Next, place right palm on navel, massage clockwise 50 times. Use left hand to massage counterclockwise 50 times, until warmth is felt in the abdomen.
Sit on mattress, legs straight, forming 120-degree angle with upper body. Hands on navel, palmar centers aligned with navel. Men: 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 spirally along the lower limb Liver Meridian (inner thigh) from bottom to top, imagining abdominal slimming. Repeat 5 times.
Stand or sit. Vigorously brush the Ren and Stomach Meridians on the abdomen (from upper to lower abdomen) using a brush. Exhale during downward stroke, inhale during return.
Standing or sitting, vigorously massage the front outer side of the lower limbs (Stomach Meridian) in a straight line from top to bottom. Exhale during downward stroke, inhale during return. Repeat 5 times. Then point press the Neiting acupoint (between the second and third toes) with index finger, 5 times each side.
Fasting and Qi-Consuming 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 no grain food intake. But fasting is not total starvation; dried and fresh fruits, nutritional supplements, etc., can still be consumed). Imagine cleansing toxins from the gastrointestinal tract and entire body. Clear stagnation, purify the body and mind, and mentally prepare for the fast with anticipation and appreciation.
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, start practicing every two hours for 15–30 minutes from day one. Mainly practice focusing on Dan Tian (Qihai acupoint, 5 cm below the navel). If hunger arises, guide qi mentally to the stomach, circling or performing micro-circulation (small Zhou Tian), which often reduces or eliminates hunger. If it’s a sunny morning, face east to absorb sunlight or fresh air from trees and plants.
These exercises can be performed continuously for 3–5 days, or one to two days of fasting per week. After stopping fasting, gradually resume normal diet—do not suddenly overeat. Note: during practice, avoid sexual activity and overly exhausting work.
Aside from these 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%. According to the proportional relationship between exercise intensity and pulse rate, for people aged 40–50, pulse should be controlled between 100–130 beats per minute during exercise; younger individuals may increase slightly. If assessing intensity subjectively, aim for no breathlessness, light steps, slight perspiration, even breathing, and the ability to talk while running.
Second, climb high during the Double Ninth Festival.
China has long held the tradition of climbing high during the Double Ninth Festival. Why climb high? Ancient legends mostly derive from *Continuation of the 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 him to leave home and climb a mountain to drink chrysanthemum wine. That day, all chickens, dogs, cattle, and sheep in Huan Jing’s household died suddenly—reason unknown. Later, *Youxue Qionglin* mentions: “Climbing high on Double Ninth Festival emulates Huan Jing’s avoidance of disaster.”
These legends lack credible evidence and are unreliable. Some folk customs scholars believe that climbing high during Double Ninth Festival originated from ancient people celebrating harvests in clear autumn weather, going on outings. “Climbing high” need not refer to mountains—it could also mean high platforms.
Autumn travel, whether “shouting freely from a height,” “writing poetry by water,” or “chanting under the moon from a tower,” offers “a rustic charm and refreshing spirit, far more leisurely than other times.” Yang Pu’an also wrote: “Red maple leaves drift in autumn, facing frosty winds that stir excitement. Old horses lead the way, not clinging to stables; winding paths bring boundless joy.”
Clear, refreshing autumn days, with mountains adorned in red and green hues, offer stunning scenery. Seize this wonderful opportunity to climb mountains with friends and family—enjoying both aesthetic pleasure and physical health, marveling at famous mountains and beautiful waters, appreciating nature’s splendor—undoubtedly a source of joy. Though mountain climbing has many benefits, proper hygiene and health precautions are essential to avoid unintended consequences. Specific measures include:
Check your health before climbing.
Before ascending, get a comprehensive physical examination—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 climbing to prevent accidents.
Learn the route beforehand and plan rest and meal spots. Ideally, have someone familiar with the path accompany you to prevent aimless wandering, which wastes time and energy.
Understand the mountain’s climate features. Obtain accurate weather forecasts the day before. Pack necessary clothing for early and late cold, preventing colds. Wear cloth or rubber-soled shoes.
Resting areas should avoid damp ground and windy spots. After sweating, loosen clothing slightly but don’t remove hats or coats to avoid catching a cold. Eat meals in sheltered areas, rest first before eating.
Stay calm during climbing, move slowly—especially important for the elderly and weak. Rest for 10 minutes every 30 minutes to avoid overexertion.
Mountain tourism is not about competition but enjoyment. Climbing should be leisurely, not rushed. Whether on stone steps or forest trails, proceed slowly, enjoying scenery and historical sites, chatting along the way—full of fun.
Carry minimal luggage, travel light. Elderly climbers should bring walking sticks—saving energy and enhancing safety. Walk steadily, watch your step carefully. When climbing, stay focused, check for loose stones to avoid slipping. On steep slopes, use a zigzag route to reduce gradient. During thunderstorms, avoid mountain tops and tall trees—risk of lightning strikes—and avoid low-lying valleys—risk of flash floods. Seek shelter in mountain caves.
Descend slowly—do not rush or run, as this subjects knees and leg muscles to excessive strain, risking joint injury or muscle strain.
During climbing, prevent acute ankle or leg sprains. At each rest, massage the waist and leg muscles to prevent stiffness. Simple method: gently rub or pinch the back, thighs, and calves with both hands.
The key points for safe and enjoyable mountain tourism are the above 10 tips. If followed diligently, they ensure a pleasant and secure experience.
Not only climbing mountains, but also climbing high platforms or deliberately taking stairs can be beneficial. A Soviet expert noted: “To enhance physical strength and prevent frailty, modern people have invented various devices for exercise to burn excess weight. Yet for those with little physical activity, ordinary stairs can serve as effective 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 have fewer opportunities to walk, leading to gradual deterioration of leg function. Worldwide, postal workers (“green messengers”) have the longest lifespans—thanks to lifelong leg exercise.
China has an old saying: “Old age begins with the legs.” Leg mobility 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 bone marrow cavity is gradually replaced by fat, losing its blood-producing function—leading to poor bone nutrition, making bones porous and fragile. Nerve regulation also declines, muscles become slack, dry, lose luster and elasticity. Daily stair-climbing is thus a crucial exercise to prevent aging.
Third, practice the “Si” sound in the Six Sounds in autumn.
The Six Sounds is an ancient health preservation technique, a form of breathing exercise. It involves emitting the sounds “Xu, He, Hu, Si, Chui, Xi” during exhalation, combined with inhalation, to exercise internal organs, regulate qi and blood, balance yin and yang—thereby strengthening the body, preventing disease, and promoting longevity.
The formal proposal of the Six Sounds dates back to the Southern and Northern Dynasties, attributed to Tao Hongjing. Later, Wu Pu, a disciple of Hua Tuo, linked each sound to a zang-fu 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 association provided solid theoretical basis for clinical application.
TCM holds that the lungs correspond to autumn. Autumn is the ideal time to nurture lung health. Practicing the “Si” sound in the Six Sounds helps nourish lung qi. Specific technique:
Preparatory Exercise: Head feels suspended, eyes focused, tongue touches the upper palate, shoulders relaxed, chest slightly concave, back straight, waist relaxed, pelvis lowered, knees slightly bent, feet apart, whole body relaxed, mind calm—avoid force.
After breathing stabilizes, slightly bend the body, retract the back, sink the shoulders, lean the upper body forward as much as possible, inhaling. Then exhale, expelling stale air while pronouncing the “Si” sound. Lips slightly retract, teeth slightly clench, tip of the tongue slightly protrudes through the gap between teeth, producing sound outward. Mentally guide energy from the big toe tip upward, raising both arms along the lung meridian from the middle jiao, spreading outward like a bird spreading wings. Feel energy flowing through the meridians, like tiny insects crawling. From abdomen to chest, passing through the lung network into the inner arm, reaching the Fish际 acupoint (Yuji) at the wrist, finally arriving at the Shao Shang acupoint (Shaoshang) at the thumb tip. When exhalation ends, energy reaches the fingertip. Immediately close mouth, inhale through nose. Diaphragm is pushed downward by external air, causing the abdomen to rise. Rest briefly; breathe naturally once, then repeat “Si,” with same mouth shape and arm movements. Repeat six times—this completes the breathing regulation. Method: switch to normal breathing, but continue nasal inhalation and oral exhalation. Eyes slightly closed, lips lightly sealed, gently tap upper and lower teeth 36 times. If saliva forms, swallow it forcefully, guiding it mentally to the lower abdomen (Dan Tian). The purpose of additional breathing regulation after “Si” is to replenish lung qi depleted by the exercise and nourish internal righteous qi. Health master Gao Lian referred to this method as “cultivating the lungs.”
Regular practice of this exercise in autumn can treat phlegm accumulation and breathlessness, dry mouth and sore throat. Morning practice should be done in fresh, tree-filled parks. Avoid emotional disturbances during practice, and refrain from excessive sexual activity.
Fourth, practice the “Lung Disease Exercise” in the Breath-Sound Guiding Method in autumn.
The Breath-Sound Guiding Method targets specific organ diseases, using sound emission, mental focus, and posture to directly influence diseased organs—applying therapeutic or reinforcing actions. The method is simple and effective.
In autumn, one should frequently practice the “Lung Disease Exercise” in the Breath-Sound Guiding Method. Specific technique:
Posture: Seated upright, feet shoulder-width apart, planted firmly on the ground, upper body straight. Or cross-legged sitting (natural sitting: legs crossed naturally; or left heel lightly pressed against the Huiyin acupoint, right heel placed on the Chongyang acupoint of the left foot).
Hand gesture: Golden Vajra Method. Hand mudra placed on the chest at the Zhongfu acupoint.
Eyes half-closed.
Mental focus and breath-guided exercise: Inhale silently chanting “Shang” tone; exhale chanting “?” tone, experiencing the vibration of the note, focusing on the affected area or entire lungs (refer to “Heart Disease Exercise Method”).
Recovery exercise: After practice, return to original posture. Use both fists to strike the third, fourth, and fifth thoracic vertebrae alternately, striking left and right, while simultaneously tapping teeth 3–5 times each. This helps eliminate diseases in the lungs and chest, showing effectiveness for tuberculosis, emphysema, bronchitis, asthma, etc.
Fifth, Rise and Fall Breathing Exercise.
Described in *Men’s Fitness*, the "Rise and Fall Breathing Exercise" is a simple yet effective medical gymnastics, useful for preventing and treating conditions like bronchitis, and also has stimulating effects. Specific method:
Preparation posture:
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 (breathing 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 start and finish simultaneously).
Then stand up, arms simultaneously raise forward overhead, inhaling. One rise and one fall constitute one repetition. Perform 10–20 times depending on individual capacity. Too many repetitions may cause dizziness due to excessive ventilation. Feeling refreshed after completion indicates proper intensity.
Once proficient, add lateral rotation during rise and fall: as standing and raising arms, simultaneously rotate upper body left or right, facing left or right.
The rise and fall breathing exercise combines full-body movement with breathing, requiring slow, gentle, and even breathing. It helps enhance lung function and gas metabolism, accelerate circulation—especially suitable for autumn exercise.
Sixth, Nasal Health Exercise.
Traditional Chinese medicine holds that the lungs open to the nose. As stated in *The Yellow Emperor’s Inner Canon*: “Lung energy connects to the nose; when lung energy is harmonious, the nose can perceive fragrance and odor.” Meaning, nasal function primarily relies on lung energy. Harmonious lung energy ensures smooth breathing and keen olfaction. If lung energy is insufficient, nasal function declines—resulting in impaired smell and spontaneous runny nose. This demonstrates the close relationship between lungs and nose—both related to respiration. The lungs govern breathing, while the nose is the passage for air entry and exit. Impaired nasal function severely affects lung function. Therefore, in autumn, one should frequently practice nasal health exercises.
*Treatise on the Causes and Symptoms of Various Diseases* states: “Sit facing east, hold breath three times, pinch both nostrils with fingers—treats nasal disorders, also cures foot boils, clears nasal discharge, opens nasal passages, enabling perception of fragrance and odor. Long-term practice enables smelling from all directions.” The original meaning: when sitting facing east, hold breath three times consecutively, then pinch both nostrils with fingers—can treat nasal ailments, also cure foot boils, clear nasal secretions, open nasal passages, enabling scent discrimination. Long-term practice enhances olfactory sensitivity. Another passage in the same text says: “Squat, bring knees together, spread feet, hold breath five times—treats nasal sores.” Meaning: squat, bring knees together, spread feet, inhale and hold breath, repeating five times—effective for treating nasal sores.
Regular practice of these nasal health exercises in autumn helps maintain normal lung respiratory function. Additionally, massaging the nose regularly is beneficial. Method: rub the outer sides of both thumbs against each other until warm, then use the outer side of the thumb to massage up and down along the nasal bridge and wings. Repeat about 30 times. Then massage the Yingxiang acupoints (located 0.5 cm lateral to the alar margin, in the nasolabial groove) 15–20 times. Practice nasal massage 3–4 times daily—greatly enhancing cold resistance and treating common colds and nasal congestion. For even better results, wash the nose with cold water in the morning or evening. Procedure: submerge the nose in cold water, hold breath, after a moment, lift head to breathe, then submerge again—repeat about 10 times.