彭祖曰∶道不在烦，唯能不思衣食，不思声色，不思胜负，不思曲直，不思得失，不思
荣辱。心无烦，形勿极，而助之以导引，行气不已，亦可得长年，千岁不死。凡人不可无思，
当以渐遣除之。彭祖曰∶和神导气之道，当得密室，闭户安床暖席，枕高二寸半，正身偃卧，
瞑目，闭气于胸膈中，以鸿毛着鼻上而不动，经三百息，耳无所闻，目无所见，心无所思，
如此则寒暑不能侵，蜂虿不能毒，寿三百六十岁，此邻于真人也。每旦夕（旦夕者，是阴阳
转换之时。凡旦五更初暖气至，频频眼闭，是上生气至，名曰∶阳息而阴消。暮日入后冷气
至，凛凛然时乃至，床坐睡倒，是下生气至，名曰∶阳消而阴息。且五更初暖气至，暮日入
后冷气至，常出入天地日月山川河海人畜草木一切万物体中，代谢往来，无时休息。一进一
退，如昼夜之更迭，如海水之潮汐，）是天地消息之道也面向午展两手于脚膝上，徐徐按捺
肢节，口吐浊气，鼻引清气。（凡吐者去故气，亦名死气，纳者取新气，亦名生气，故《老
子经》云∶玄牝之门，天地之根，绵绵若存，用之不勤，言口鼻天地之间可以出纳阴阳死生
之气也。）良久，徐徐乃以手左托右托，上托下托，前托后托，瞑目张口，叩齿摩眼，押头
拔耳，挽发放腰，咳嗽，发阳振动也。双作只作，反手为之，然后掣足仰振，数八十九十而
止。仰下徐徐定心，作禅观之法，闭目存思，想见空中太和元气，如紫云成盖，五色分明，
下入毛际，渐渐入顶。如雨初晴，云入山透皮入肉，至骨至脑，渐渐下入腹中，四肢五脏皆
受其润，如水渗入地若彻，则觉腹中有声 然，意专思存，不得外缘，斯须即觉元气达于
气海，须臾则自达于涌泉，则觉身体振动，两脚蜷曲，亦令床坐有声拉拉然，则名一通。一
通二通乃至日别得三通五通，则身体悦怿，面色光辉，鬓毛润泽，耳目精明，令人食美，气
力强健，百病皆去，五年十岁，长存不忘，得满十万遍，则去仙不远矣。人身虚无，但有游
气，气息得理，即百病不生。若消息失宜，即诸 竟起。善摄养者，须知调气方焉。调气方
疗万病大患，百日生眉须，自余者不足言也。
凡调气之法，夜半后日中前，气生得调。日中后夜半前，气死不得调。调气之时，则仰
卧床，铺浓软，枕高下其身平，舒手展脚，两手握大拇指节，去身四五寸，两脚相去四五寸，
数数叩齿，饮玉浆，引气从鼻入腹，足则停止，有力更取，久住气闷，从口细细吐出尽，还
从鼻细细引入。出气一如前法，闭口以心中数数，令耳不闻，恐有误乱，兼以手下筹，能至
千则去仙不远矣。若天阴雾恶风猛寒，勿取气也，但闭之。若患寒热及卒患痈疽，不问日中，
疾患未发前一食间即调，如其不得好瘥，明日根据式更调之。若患心冷病，气即呼出。若热病
，气即吹出。若肺病即嘘出，若肝病即呵出，若脾病即唏出，若肾病即 出。夜半后八十
鸡鸣，七十二平旦，六十三日出，五十四辰时，四十五巳时，三十六欲作此法，先左右导引
三百六十遍。病有四种，一冷痹，二气疾，三邪风，四热毒。若有患者，安心调气，此法无
有不瘥也。凡百病不离五脏，各有八十一种疾，冷热风气计成四百四病，事须识其相类，善
以知之。心脏病者，体冷热。相法，心色赤，患者梦中见人着赤衣，持赤刀杖，火来怖人。
疗法，用呼吹二气，呼疗冷，吹治热。肺脏病者，胸背满胀，四肢烦闷。相法，肺色白，患
者喜梦见美女美男，诈亲附人，共相抱持，或作父母兄弟妻子。疗法，用嘘气出。肝脏病者
，忧愁不乐，悲思喜头眼疼痛。相法，肝色青，梦见人着青衣，捉青刀杖，或狮子、虎、野狼
来恐怖人。疗法，用呵气出。脾脏病者，体上游风习习，遍身痛烦闷。相法，脾色黄，通土
色，梦或作小儿击历人邪犹人，或如旋风团栾转。治法，用唏气出。肾脏病者，体冷阴衰，
面
遍，细呼十遍，呼法，鼻中引气入，口中吐气出，当令声相逐呼字而吐之。热病者，用大吹
五十遍，细吹十遍。吹如吹物之吹，当使字气声似字。肺病者，用大嘘三十遍，细嘘十遍。
肝病者，用大呵三十遍，细呵十遍。脾病者，用大唏三十遍，细唏十遍。肾病者，用大 五
十遍，细 三十遍。此十二种调气法，若有病根据此法恭敬用心，无有不瘥，皆须左右导引三
百六
彭祖说：修道不在于繁琐，只要能做到不想衣食、不想声色、不想胜负、不想曲直、不想得失、不想荣辱。内心没有烦扰，形体不过度劳累，再加上辅助以导引（一种通过肢体运动配合呼吸的养生方法），坚持行气（调节呼吸与体内气流），也可以获得长寿，千年不死。普通人不可能完全没有思虑，应当逐渐将其排除。
彭祖说：调和神志、引导气机的方法，需要一间密室，关好门窗，安放温暖的床铺和席子，枕头高度为二寸半，身体正直仰卧，闭上眼睛，在胸膈部位憋气，让鸿毛放在鼻子上而不动，经过三百次呼吸后，耳朵听不到声音，眼睛看不到东西，心中没有思虑，像这样就能使寒暑不能侵犯，蜂蝎不能毒害，寿命可达三百六十岁，这接近于真人（得道之人）的境界。
每天早晚（早晚是阴阳转换的时候。凡是五更初暖气到来，频频闭眼，这是上部的生气到达，名叫“阳息阴消”。傍晚太阳落山后冷气到来，凛冽寒冷时常出现，卧床或坐倒时，这是下部的生气到达，名叫“阳消阴息”。况且五更初暖气到来，傍晚太阳落山后冷气到来，常常出入于天地日月山川河海人畜草木一切万物之中，新陈代谢往来，没有时刻休息。一进一退，如同昼夜交替，如同海水潮汐，）这是天地气息消长的规律。面向南方，将双手伸展在脚膝上，慢慢地按压揉捏四肢关节，口中吐出浊气，鼻中吸入清气。（凡是吐气是去除旧气，也叫死气；吸气是接纳新气，也叫生气，所以《老子经》说：“玄牝之门，是谓天地根。绵绵若存，用之不勤。”意思是口鼻是天地之间可以出纳阴阳死生气息的门户。）过了很久，慢慢地用手向左托、向右托、向上托、向下托、向前托、向后托，闭上眼睛张开嘴，叩齿磨眼，按压头部拔拉耳朵，拉扯头发按摩腰部，咳嗽（这是激发阳气振动的方法）。双手一起做或单手做，反手操作，然后拉伸双脚向上振动，数到八九十次停止。仰身下来后慢慢安定心神，采用禅观的方法，闭目存想，想象空中太和元气，像紫云形成车盖，五色分明，从毛孔进入，渐渐进入头顶。像雨后天晴，云彩渗入山体穿透皮肤肌肉，到达骨头大脑，渐渐下入腹中，四肢五脏都受到滋润，像水渗入地下透彻一样，就会觉得腹中有雷鸣般的声音。意念专注思念，不被外物干扰，片刻就觉得元气到达气海（脐下三寸处），一会儿就自然到达涌泉穴（足底前部凹陷处），就会觉得身体振动，两脚蜷曲，甚至让床座发出拉拉的声音，这就叫“一通”。一通、二通直到每天达到三通、五通，就会身体愉悦，面色光辉，鬓发润泽，耳目精明，让人食欲美味，气力强健，百病皆去。坚持五年十年，长久不忘，如果做到十万遍，那么成仙就不远了。人身空虚虚无，只有游动之气，气息合乎道理，百病就不会产生。如果调摄失当，各种疾病就会兴起。善于养生的人，必须知道调气的方法。调气方治疗万病大患，百日能长出眉毛胡须，其他的不足挂齿。
凡调气的方法，半夜之后到中午之前，气生发容易调理。中午之后到半夜之前，气衰败不适合调理。调气的时候，仰卧在床上，铺垫厚实柔软的物品，枕头略低于身体使其平整，舒展手脚，两手握住大拇指节，距离身体四五寸，两脚相距四五寸，多次叩齿，吞咽唾液（玉浆），从鼻中引气入腹，感到充足就停止，有力则再取，久留气闷，从口中细细吐出尽，再从鼻中细细引入。出气一如前面的方法，闭口在心中默数，让耳朵听不见，恐怕有误乱，同时用手计数，能达到千次则离成仙不远了。如果天气阴暗雾大风猛寒冷，不要吸气，只需闭气。如果患有寒热病及突然患痈疽，不问时间，在疾病未发作前一顿饭的时间即进行调理，如果不能痊愈，第二天按照此法继续调理。如果患心冷病，气就用“呼”字音呼出。如果是热病，气就用“吹”字音吹出。如果是肺病就用“嘘”字音呼出，如果是肝病就用“呵”字音呼出，如果是脾病就用“唏”字音呼出，如果是肾病就用“呬”字音呼出。半夜后八十声，鸡鸣时七十二声，平旦六十三声，日出五十四声，辰时四十五声，巳时三十六声。想要练习此法，先左右导引三百六十遍。病有四种：一冷痹，二气疾，三邪风，四热毒。如果有患者，安心调气，此法没有不痊愈的。凡百病不离五脏，各有八十一类疾病，冷热风气合计成为四百四病，必须识别其相似之处，善于了解它们。心脏病患者，身体冷热不定。相法（诊断依据），心色赤红，患者梦中见到穿红衣的人，拿着赤色刀杖，如火来恐吓人。疗法，用呼、吹两种气，呼疗冷，吹治热。肺脏病患者，胸背满胀，四肢烦闷。相法，肺色白，患者喜欢梦见美女美男，假装亲近依附人，互相拥抱，或者化作父母兄弟妻子。疗法，用嘘气呼出。肝脏病患者，忧愁不乐，悲伤思念，喜欢头痛眼痛。相法，肝色青，梦见穿青衣的人，拿着青色刀杖，或者狮子、老虎、野狼来恐吓人。疗法，用呵气呼出。脾脏病患者，身体上游风习习，遍身疼痛烦闷。相法，脾色黄，通土色，梦或化作小儿击打人，邪气犹人，或者如旋风团转。治法，用唏气呼出。肾脏病患者，身体冷阴衰，面色黑，遍体细呼十遍。呼法，鼻中引气入，口中吐气出，应当让声音跟随“呼”字吐出。热病患者，用大吹五十遍，细吹十遍。吹如吹物之吹，应当使字气声似“吹”字。肺病患者，用大嘘三十遍，细嘘十遍。肝病患者，用大呵三十遍，细呵十遍。脾病患者，用大唏三十遍，细唏十遍。肾病患者，用大呬五十遍，细呬三十遍。这十二种调气法，如果有病根据此法恭敬用心，没有不痊愈的，都必须左右导引三百六十遍。
Peng Zu said: The Dao does not lie in complexity; it is sufficient to refrain from thinking about food and clothing, sounds and colors, victory and defeat, right and wrong, gain and loss, and honor and disgrace. If the mind is free from disturbance and the body is not overexerted, assisted by Daoyin (a health-preserving method involving physical exercise coordinated with breathing) and continuous Xingqi (regulating breath and internal Qi), one can achieve longevity and live for a thousand years without dying. Ordinary people cannot completely eliminate thoughts; they should be gradually dispelled.
Peng Zu said: The method of harmonizing the Shen (Spirit) and guiding Qi requires a secret room, closed doors and windows, a warm bed and mat, with a pillow half a cun high. Lie straight on your back, close your eyes, hold your breath in the chest and diaphragm, place a goose feather on the nose so it does not move, and after three hundred breaths, your ears will hear nothing, your eyes will see nothing, and your mind will think of nothing. In this state, cold and heat cannot invade, and bees or scorpions cannot poison you. Your lifespan can reach 360 years, approaching that of a Zhenren (True Person).
Every morning and evening (morning and evening are times of Yin-Yang transformation. At dawn, when warmth arrives and eyes are frequently closed, the rising Qi of the upper body arrives, named "Yang grows and Yin declines." After sunset, when cold air arrives and feels biting, lying down or sitting indicates the arrival of the rising Qi of the lower body, named "Yang declines and Yin grows." This warmth at dawn and cold after sunset constantly circulate through heaven, earth, sun, moon, mountains, rivers, seas, humans, animals, plants, and all things, undergoing metabolism without rest. Advance and retreat, like the alternation of day and night, like the tides of the sea,) this is the way of Heaven and Earth's Qi waxing and waning. Face south, extend both hands onto your knees and feet, slowly press and knead the joints, exhale turbid Qi through the mouth, and inhale clear Qi through the nose. (Exhaling removes old Qi, also called Dead Qi; inhaling takes in new Qi, also called Living Qi. Thus, the *Laozi Jing* states: "The Mysterious Female is the root of heaven and earth. Continuous and enduring, it seems to exist yet never exerts itself," meaning the mouth and nose are the gates between Heaven and Earth for receiving and discharging Yin-Yang, life, and death Qi.) After a long time, slowly use hands to push left, right, up, down, forward, and backward. Close eyes, open mouth, click teeth, rub eyes, press head, pull ears, pull hair, massage waist, cough (this stimulates Yang Qi vibration). Perform these actions with both hands or single hands, reverse hand movements, then stretch feet upward and vibrate, counting to eighty or ninety before stopping. Slowly return to supine position, calm the mind, practice Chan meditation visualization, close eyes and contemplate, imagining the Taihe Yuanqi (Great Harmony Primal Qi) in the sky, like purple clouds forming a canopy, distinct in five colors, entering through pores, gradually reaching the top of the head. Like rain clearing and clouds penetrating mountains, passing through skin and flesh to bones and brain, gradually descending into the abdomen, moistening limbs and five Zang organs like water seeping into the ground thoroughly. You will feel rumbling sounds in the abdomen. Focus your intent, avoid external distractions, and soon feel Yuanqi reaching Qihai (Sea of Qi, located 3 cun below the umbilicus), and shortly thereafter naturally reaching Yongquan (Foot-Sharing Spring, GV1). You will feel body vibration, legs curling, and even the bed making rustling sounds. This is called "One Pass" (Yi Tong). One pass, two passes, up to three or five passes per day, result in bodily joy, radiant complexion, lustrous hair, sharp hearing and vision, good appetite, strong strength, and elimination of hundred diseases. Persist for five or ten years, never forgetting. If completed 100,000 times, immortality is near. The human body is empty, containing only wandering Qi. If Qi follows proper principles, no disease arises. If regulation is improper, various illnesses emerge. Those skilled in nurturing life must know the methods of regulating Qi. The Tiaoqi Formula treats major ailments of all diseases; within 100 days, eyebrows and beard grow, while other benefits are trivial.
Generally, the method of regulating Qi is effective when Qi is generating, i.e., from midnight to noon. It is ineffective when Qi is declining, i.e., from noon to midnight. During regulation, lie supine on the bed, pad with thick soft material, adjust pillow height to keep body level, spread hands and feet, grasp thumb joints, keeping hands and feet 4-5 cun away from the body. Click teeth repeatedly, swallow jade saliva (Yujang), draw Qi into the abdomen via the nose, stop when sufficient, take more if capable. If Qi stagnates after retention, exhale slowly through the mouth until empty, then re-inhale slowly through the nose. Exhalation follows previous methods. Keep mouth closed, count mentally to ensure silence, fearing confusion, using hand gestures to count. Reaching 1,000 brings one near immortality. If weather is cloudy, foggy, windy, or cold, do not inhale; merely hold breath. If suffering from chills/fever or sudden carbuncles/furuncles, regulate regardless of time, specifically one meal before onset. If not cured, repeat the next day. For heart cold disease, exhale using the "Hu" sound. For heat disease, exhale using the "Chui" sound. For lung disease, exhale using the "Xu" sound. For liver disease, exhale using the "He" sound. For spleen disease, exhale using the "Xi" sound. For kidney disease, exhale using the "Si" sound. Counts vary by time: 80 after midnight, 72 at cockcrow, 63 at dawn, 54 at sunrise, 45 at Chen hour, 36 at Si hour. Before practicing, perform 360 repetitions of left-right Daoyin. Diseases fall into four categories: Cold Bi, Qi disorders, Evil Wind, Heat Toxin. With sincere regulation, all are curable. All diseases relate to the Five Zang organs, each having 81 types, totaling 440 diseases due to cold, heat, wind, and qi. One must recognize similarities. Heart disease manifests as alternating hot/cold. Diagnostic signs: Heart color is red; patients dream of people in red clothes holding red weapons, frightening them with fire. Therapy: Use "Hu" for cold, "Chui" for heat. Lung disease manifests as chest/back fullness and limb irritability. Diagnostic signs: Lung color is white; patients dream of beautiful men/women pretending intimacy, hugging, or appearing as parents/siblings/spouses. Therapy: Exhale using "Xu". Liver disease manifests as sorrow, unhappiness, sadness, headache, eye pain. Diagnostic signs: Liver color is green; patients dream of people in green clothes holding green weapons, or lions/tigers/wolves frightening them. Therapy: Exhale using "He". Spleen disease manifests as wandering wind sensations, whole-body pain and irritability. Diagnostic signs: Spleen color is yellow, corresponding to earth; dreams involve children hitting people, evil spirits, or whirlwinds spinning. Therapy: Exhale using "Xi". Kidney disease manifests as coldness, yin deficiency, dark complexion. Fine exhale 10 times. Hu method: Inhale through nose, exhale through mouth, letting sound follow "Hu". Heat disease: Major Chui 50 times, fine Chui 10 times. Chui resembles blowing objects, sound mimicking "Chui". Lung disease: Major Xu 30 times, fine Xu 10 times. Liver disease: Major He 30 times, fine He 10 times. Spleen disease: Major Xi 30 times, fine Xi 10 times. Kidney disease: Major Si 50 times, fine Si 30 times. These twelve Qi-regulation methods, if practiced with reverence, cure all diseases. Must precede with 360 repetitions of left-right Daoyin.