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The *Baopuzi* states: The body of one person is like the image of a state. The position of the chest and abdomen is like the palace; the arrangement of the four limbs is like the suburbs; the distribution of bone joints is like the myriad officials; the Shen (Spirit) is like the ruler. Blood is like the ministers, Qi (Vital Energy) is like the common people. Therefore, knowing how to cultivate oneself enables one to govern the state. To love the people is to stabilize the state; to nourish Qi is to preserve the body. When the people scatter, the state perishes; when Qi exhausts, the body dies. Thus, the perfected person cultivates against disasters before they arise, treats diseases before they manifest, and heals in times of peace rather than pursuing cures after events have passed. People are difficult to nurture yet easily endangered; Qi is difficult to clarify yet easily depleted. Therefore, by examining majesty and virtue to protect the state, and by cutting off desires to consolidate Blood and Qi, then the Zhenyi (True Unity) remains, the method of "Sanqi Shouyi" (Guarding One for three sevens) is practiced, hundred harms recede, and lifespan is extended.

The *Yangsheng Yaoji* records: Lu Gong said: Humans exist within Qi just as fish exist in water. If the water is turbid, the fish becomes emaciated; if Qi is turbid, humans become ill. Turbidity refers not only to the weather being hazy, but also to thoughts entangling the heart, losses and gains intertwining and causing loss, leading to sluggishness and difficulty in movement, which is also called turbidity.

It further states: Peng Zu said: Although humans may not know medical arts, if they cherish Qi and nourish it properly, they can live to 140 years. Those who do not reach this age have harmed themselves. Slightly understanding the Dao allows living to 240 years; adding effort further can extend life to 480 years.

It further states: The *Fuqi Jing* (Classic of Swallowing Qi) says: The Dao is Qi. Cherishing Qi leads to attaining the Dao, and attaining the Dao leads to eternal existence. Shen is Jing (Essence). Cherishing Jing leads to clarity of mind, and clarity of mind leads to long life. Jing is the flow of blood vessels, the spiritual god guarding the bones. When Jing departs, bones wither; when bones wither, death occurs. Therefore, those practicing the Dao must cherish their Jing. From midnight to noon is Shengqi (Generating Qi); from noon to midnight is Siqi (Dead Qi). Often, during Shengqi time, lie supine, close eyes, and perform Wogu (Fist Clenching, resembling an infant's fist), hold breath without breathing, count to 200 in the mind, then exhale through the mouth, increasing breaths daily. In this way, body and spirit are harmonious, five Zang organs are peaceful, and breath-holding is achieved. Counting to 250 beautifies Huagai (Eyebrows), makes ears and eyes acute, keeps the whole body free of disease, and prevents evil influences from invading.

It further states: Practitioners of Xingqi (Walking/Flowing Qi) should first remove nasal hairs, which is called opening the divine pathway, benefiting normal respiration.

It further states: Xingqi and Biqi (Holding Breath) are key to self-cultivation, but one must first understand the principle of emptiness, maintaining a state of void rather than fullness. If Qi stagnates and cannot flow freely, it may cause sores, like a spring blocked from flowing. Eating raw fish, insects, vegetables, fatty meat, or harboring unremoved emotions like anger, joy, worry, or resentment while practicing Xingqi will cause Shangqi (Rebellious Qi). All cultivation must be gradual.

It further states: The *Yuanyang Jing* says: Frequently inhale through the nose, swish the saliva, tap teeth, and swallow. A thousand swallows a day is excellent. Eat little; excessive food causes Qi rebellion, blocking the hundred vessels. Blocked vessels stop Qi flow, leading to illness.

It further states: Yin Shi's internal explanation of the *Laozi* says: Saliva gathers into Liquor Spring, condenses into Jade Paste, flows into the Splendid Pool, scatters into Essence Fluid, and descends into Sweet Dew. Thus, the mouth is the Splendid Pool containing Liquor Spring. Swishing and swallowing irrigates the Zang organs, moistens the body, unblocks the hundred vessels, transforms and nourishes the ten thousand spirits, and supports the growth of joints and hair.

It further states: The *Yangsheng Neijie* says: If one can refrain from spitting all day and swallow dates, it helps cherish Qi and generate fluids; this is a major principle.

It further states: Liu Jun'an said: Eating the living and expelling the dead ensures long life. Inhaling through the nose is living; exhaling through the mouth is dying. Ordinary people unable to practice Fuqi should practice continuously from morning to night, cultivating and relaxing it.

It further states: Frequently letting the nose inhale and mouth exhale is called expelling the old and absorbing the new. Some people today can play the sheng or drink wine through their nose due to accumulated practice; thus, the nose can function like the mouth. Practicing exhaling through the mouth and inhaling through the nose is easier than nose-playing or nose-drinking. It is merely that people do not practice, or cannot sustain it.

It further states: Peng Zu said: The path of harmonizing Spirit and guiding Qi requires a quiet room, a warm bed, and a pillow 2.5 cun high. Lie supine, close eyes, keep Qi in the chest and diaphragm, place a goose feather on the nose and mouth so it does not move, for 300 breaths. Ears hear nothing, eyes see nothing, mind thinks nothing; cold, heat, bees, and scorpions cannot harm. Lifespan reaches 360 years; this is a True Person. If one cannot completely eliminate thoughts, remove them gradually. Do not abruptly hold breath; learn slowly, starting with 3, 5, 7, 9 breaths, releasing once each time, then resuming. Reaching 12 breaths without release is Minor Penetration. 120 breaths without release is Major Penetration.

It further states: After midnight, during Shengqi time, hold breath and count in the mind tightly to avoid error, using hand tokens if necessary. Reaching 1,000 brings one near immortality. Exhale less, inhale more, always inhaling through the nose and exhaling through the mouth.

It further states: In fog, strong wind, severe cold, or intense heat, do not inhale; only hold breath. Exhale slightly and immediately re-hold.

It further states: To cure diseases via Xingqi, focus intention on the affected area. For headache, focus on the head; for foot pain, focus on the foot. Let Qi attack the area until healed. This dissipates naturally over time. This is a major principle of health preservation.

The *Daqing Jing* says: Qi has internal and external aspects, Yin and Yang. Yang Qi is life, Yin Qi is death. From midnight to noon, the exterior is Shengqi; from noon to midnight, the interior is Siqi.

Practitioners of Fuqi should often consume Shengqi. Siqi harms people. When external Qi is generating, one may consume it as desired, without waiting for the specific time. Method for taking external Qi: Inhale Shengqi through the nose, exhale Siqi through the mouth. Never reverse this. Reversal harms. Inhaling through the mouth and exhaling through the nose is reversal. From noon to midnight, Shengqi is internal. Method: Close mouth, eyes normal, exhale until Qi reaches the nose tip, puff cheeks, draw Qi back in, fill mouth, and swallow. Use feet to count repetitions; no need to exhale.

It further states: Gan Shi's Six Wu method: At dawn and dusk, start from Jiazi, facing Chen direction every ten days. Tap upper and lower teeth with tongue, swirl saliva, swallow once every three times, stop at five swallows. Then face Yin, doing the same. Cycle through Six Wu, stopping at 30 swallows total.

It further states: Jian's Six Wu method: Start from Jiazi, end of day, face Wu-Chen every ten days, swallow Qi at Jia-Xu. Every ten days face Wu-Yin, swallow six cycles, following this example.

It further states: Five Stars Essence method: In Spring, Summer, Autumn, Winter, and seasonal months, face the establishing star, visualize its Qi, size of a finger, entering the mouth with its color. Visualize in corresponding Zang organs. Retreat to Shangtchang Gate, swallow. Inhale and swallow until count finishes. Three times daily: early stage 3x9, middle stage 3x7, late stage 3x5. Spring at dawn, next day sunset; Summer sunrise/sunset; Autumn deep night/chicken crow; Winter midnight/sunrise/midday, or sunset. Four seasons follow Wang times, rise to intermediate, 3x7 to Chong-Bing, stretch limbs, open mouth, time 3x5.

It further states: Taking Qi method: Inhale through nose, exhale through mouth. Never reverse, as reversal harms. Mouth-in/Nose-out is reversal. Method: Lie supine, pillow level with body, Wogu (four fingers wrap thumb). Bed should be thick and soft. Body straight, feet 5 cun apart, arms extended 5 cun from body. Settle body and breath. Relax body onto bed like discarded clothes; this is Da Weiqi method. Slowly inhale through nose, puff cheeks, raise Qi, gently draw Qi into cheeks without filling suddenly. If full, exhale; hard to swallow if full. Keep interior empty to allow more drawing. If Qi is already regulated, 7 gentle pulls, 1 swallow; if unregulated, 5 pulls swallow, or 3 pulls swallow. Move tongue slightly during swallow to rotate Qi, then swallow. Do not leak Qi through nose; leakage harms.

It further states: During Qi taking, lie stiff, straight limbs, Wogu, feet and hands 5 cun from body. Close eyes and mouth, inhale through nose. Midnight: 9x9=81 swallows. Chicken crow: 8x8=64. Dawn: 7x7=49. Sunrise: 6x6=36. Meal time: 5x5=25. Mid-morning: 4x4=16.

It further states: Initial Fuqi, Qi unregulated. Measure capacity: 1 pull, 1 swallow, 1 exhale; or 2 swallows, 1 exhale; or 3 swallows, 1 exhale. If Qi slightly regulated: 3 pulls, 1 swallow, 1 exhale; or 2 swallows, 1 exhale; or 3 swallows, 1 exhale. As Qi regulates: 5 pulls, 1 swallow, 1 exhale; or 2 swallows, 1 exhale; or 3 swallows, 1 exhale. Good for daily life. 7 pulls, 1 swallow, 1 exhale; or 2-3 swallows, 1 exhale indicates Qi is extremely regulated.

It further states: Fuqi and Fushui (Talisman Water) Gu (Grain Avoidance) require mountain dwelling in quiet places, calming mind and intent. Avoid sudden disturbances causing fright, which leads to mental loss. First 10-20 days cause fatigue, emaciation, dizziness, weak legs; afterwards, one gradually adapts. Combining with medicine prevents weakness. Generally, avoid talking, laughing, moving excessively as these waste Jing and Qi, which is a major taboo.

The *Qianjin Fang* says: Tiaoqi Formula: Treats major ailments of ten thousand diseases; eyebrows and hair grow in 100 days. Method: After midnight, before noon, Qi generates and is regulated; after noon, before midnight, Qi dies and is not regulated. Lie supine, soft bed, pillow level with body, spread hands and feet, thumbs held by other fingers, 4-5 cun from body, feet 4-5 cun apart. Draw Qi through nose to feet, stop if powerful, stay longer. Hold breath, exhale finely through mouth, inhale finely through nose.

It further states: Upon waking each morning, face South, spread hands on knees. Mind's eye observes Qi entering top, descending to Yongquan. Daily practice called Songqi (Sending Qi). Usually inhale through nose, exhale through mouth (slight exhale without opening mouth). Aim for less outflow, more inflow.