按摩导引之功既行之于外矣，血脉俱已流畅，肢体无不坚强，再能调和气息，运而使之降于
气海，升于泥丸，则
气和而神静，水火有既济之功，所谓精根根而运转，气默默而徘徊，神混混而往来，心澄澄而
不动，方是全修，亦是真养。其他玄门服气之术，非有真传口授，毫发之差，无益有损。今择
其无损有益，随人随时随地皆可行者，惟调息及黄河逆流二诀，功简而易，效神而奇，止在息
心静气，自堪却疾延年。爰以四语诀之曰∶气是延生药，心为使气神，能从调息法，便是永年人。
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此决，每日子午二时，先须心静神闲，盘足坐定，宽解衣带，平直其身，两手握固，闭目合口
，精专一念，两目内视，叩齿三十六声，以舌抵上 ，待津生时，鼓漱满口， 声咽下，以目内视
，直送脐下一寸二分丹田之中。
再以心想目视丹田之中仿佛如有热气，轻轻如忍大便之状，将热气运至尾闾，从尾闾升至肾间，从
夹脊、双关升至天柱，从玉枕升至泥丸，少停，即以舌抵上 ，复从神庭降下鹊桥、重楼、绛宫、脐
轮、气穴、丹田。
高氏云∶吾人一身所恃，精、气、神具足，足则形生，失则形死，故修养之术保全三者，可以延年，
是以谓之三宝。夫人一身一家之事应接无穷，心役形劳，不知稍节，恃
年力之壮，任意不以为困，何知衰惫之因，死亡之速，由此而致，令人形槁体枯，专求草根木叶之药物
以活吾命，宁足恃哉。故当于每日起居逐时戒谨，乘间照常行动，则身无过损，而气可日充，精可日蓄，
神可日养，疾可自此却，年可自此延矣。
按摩和导引的功夫既然已经在身体外部施行，血脉都已经通畅，肢体没有不坚固强健的，如果再能调和气息，引导它下降至气海（下腹部丹田区域），上升至泥丸（头部百会穴附近），那么气和顺而神宁静，水火得以既济（心肾相交），所谓精稳固而运转，气默默而徘徊，神混混而往来，心澄澈而不动，这才是完整的修炼，也是真正的保养。其他玄门服气的法术，如果没有真传口授，稍有差错，不仅无益反而有害。现在选择那些无损有益、随人随时随地都可以施行的方法，只有调息及黄河逆流两个诀窍，功效简单容易，效果神奇奇妙，只在于平息心思、安静气息，自然能够祛除疾病、延长寿命。于是用四句口诀来概括说：气是延生的药物，心是驱使气的精神，如果能掌握调息的方法，就是长寿的人。
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这个口诀，每天在子时和午时，必须先让心神宁静悠闲，盘腿坐定，宽松解开衣带，使身体平直，两手握固（拇指抵住无名指根部，其余四指握住拇指），闭目合口，精神专注于一念，两目向内视，叩齿三十六次，用舌头抵住上颚，等到津液产生时，鼓漱充满口腔，发出声响吞咽下去，用目光内视，直接送至脐下一寸二分的丹田之中。
再用心想着目光注视着丹田之中，仿佛有热气，轻轻如同忍大便的状态，将热气运至尾闾（脊柱末端），从尾闾升至肾间，从夹脊（背部脊柱两侧）、双关升至天柱（后颈部），从玉枕（后脑勺）升至泥丸，稍作停留，即以舌抵上颚，重新从神庭（前额发际正中）降下经过鹊桥（舌下）、重楼（气管）、绛宫（心脏部位）、脐轮（肚脐）、气穴、丹田。
高氏说：我们整个人所依赖的，精、气、神都具备且充足，充足则形体生存，失去则形体死亡，所以修养的方法保全这三者，可以延长寿命，因此称之为三宝。一个人一身一家的事务应对无穷无尽，心神役使形体劳累，不知道稍微节制，倚仗年富力壮，任意行事不以为困倦，哪里知道衰惫的原因，死亡的迅速，由此导致，让人形体枯槁，专门寻求草根木叶的药物来维持生命，难道值得依靠吗？所以在每天起居各个时辰都要谨慎戒备，趁着空闲照常行动，那么身体就不会过度损耗，而气可以日渐充盈，精可以日渐蓄积，神可以日渐养护，疾病可以从这里祛除，寿命可以从这里延长啊。
Since the practices of massage (Anmo) and Dao Yin (guiding and pulling) have been applied externally, the blood vessels are all unobstructed, and the limbs are firm and strong. If one can further harmonize the Qi (vital energy), guiding it to descend into the Qihai (Sea of Qi, located in the lower abdomen) and ascend to the Niwan (Mud Pill, located at the top of the head near Baihui point), then the Qi will be harmonious and the Shen (spirit) tranquil. This achieves the mutual interaction of Water and Fire (Heart-Kidney intersection). As stated, Jing (essence) is rooted and circulates, Qi lingers silently, Shen comes and goes turbidly, and the Heart remains clear and unmoving. Only then is it complete cultivation and true nourishment. Other methods of Qi swallowing in the Mysterious Gate (Daoist esoteric practices) require authentic oral transmission; even a slight deviation causes harm rather than benefit. Now, selecting those methods that are harmless yet beneficial, applicable anytime and anywhere by anyone, there are only two secrets: regulating respiration (Tiaoxi) and the Yellow River flowing backward (Huanghe Nilou). These are simple and easy to practice, yet miraculous and wondrous in effect. They rely solely on calming the mind and quieting the breath, naturally capable of dispelling illness and prolonging life. Thus, I summarize them in four lines of verse: "Qi is the medicine for prolonging life; the Mind is the spirit that directs Qi; if one can master the method of regulating respiration, one becomes a person of longevity."
[Image: Neilian Gong Diagram]
[Image: Front View of Internal Skill]
[Image: Back View of Internal Skill]
For this verse, every day during the Zi hour (11 PM - 1 AM) and Wu hour (11 AM - 1 PM), one must first calm the mind and relax the spirit, sit with legs crossed, loosen clothing belts, keep the body straight, hold the hands firmly (Gong Zhuo grip: thumb tucked under the ring finger, other fingers wrapping around the thumb), close eyes and mouth, focus intention on a single thought, gaze inward, clench teeth thirty-six times, press the tongue against the upper palate, wait for saliva to generate, swish it thoroughly in the mouth, swallow it audibly while gazing inward, directing it directly to the Dantian (Elixir Field) located one cun and two fen below the navel.
Then, visualize and gaze into the Dantian, imagining a warm heat, gently as if restraining defecation, transporting this heat to the Weilu (Tailbone area), ascending from the Weilu to between the kidneys, from the Jiaji (paravertebral muscles along the spine) and Shuangguan to the Tianzhu (posterior neck), from the Yuzhen (occiput) to the Niwan. Pause briefly, then press the tongue against the upper palate again, descending from the Shenting (forehead hairline), passing through the Queqiao (bridge formed by tongue and palate), Chonglou (trachea), Jianggong (heart region), Qilun (navel), Qixue (Qi cavity), and finally to the Dantian.
Gao said: What our entire body relies upon is the sufficiency of Jing, Qi, and Shen. When sufficient, the form lives; when lost, the form dies. Therefore, the art of cultivation preserves these three treasures, which can prolong life, hence they are called the Three Treasures. The affairs of an individual and their family are endless. The mind exhausts the body without knowing how to rest or conserve. Relying on youthful strength, one acts arbitrarily without feeling fatigue. How can one know that the cause of debility and the speed of death stem from this? It leads to a withered body and emaciated frame. People then seek only herbal medicines (roots, grasses, leaves) to sustain their lives. Is this truly reliable? Therefore, one should be vigilant and cautious in daily activities at all times. Taking opportunities to move normally, the body will not suffer excessive damage, Qi will fill up day by day, Jing will accumulate day by day, and Shen will be nourished day by day. Illness can thus be dispelled, and life extended.