I. The Head: The Seat of Vitality and Clarity—Brush Three Times Daily to Ward Off Illness
The Neijing Suwen: Pulse Essentials and Subtleties, a classic text of traditional Chinese medicine from the Spring and Autumn-Warring States period, states: "The vital energy of all yang meridians converges at the head, and the essence of all marrow gathers in the brain. The head is the seat of vitality and clarity."" This means that the human body's mental and cognitive activities are entirely sustained by innate and acquired essence and vital energy. If pathological changes occur, symptoms of depleted essence and disordered spirit will manifest, such as "the head and neck drooping, unable to lift, with sunken eyes lacking luster."
Modern Chinese medical research indicates that the body's twelve major meridians, over forty acupoints of varying sizes, and more than ten special stimulation zones all converge at the head.
At the crown's center (5 cun behind the anterior hairline and 7 cun in front of the posterior hairline) lie the Baihui, Sishencong, Shangxing, and Touwei acupoints. Along the occipital region behind the neck are the Fengchi, Yamen, Yiming, Yuzhen, and Yifeng points. The temples house the Taiyang and Suegu points, while the forehead features the Yintang point.Using a comb instead of small silver needles to perform "acupuncture-like" massage or stimulation on these points and meridians can unblock the Twelve Meridians, promote blood circulation in both the Microcosmic and Macrocosmic Orbits, ensure smooth flow of qi and blood, regulate brain nerve function, enhance brain cell metabolism, delay brain cell aging, boost memory,refresh the mind, and alleviate various forms of fatigue, insomnia, irritability, trigeminal neuralgia, migraines, and improve hearing and vision. It may even yield unexpected beauty benefits.
For this reason, some advocate "combing five hundred times daily is never too much," recommending combing once after waking, once after midday rest, and once before evening rest. Each session should ideally involve 60-100 strokes over two minutes. Consistent combing will bring clarity of mind and vision, abundant energy, sound sleep, darkening of gray hair, and improved appetite.Thus, diligent combing truly represents the simplest, most economical longevity practice for nurturing the body's essence, energy, and spirit.
For those seeking longevity, here are the 10 major longevity secrets:
2. The feet are the second heart; regularly rubbing the Yongquan point preserves health.
The feet are the "origin of the three Yin meridians and the end of the three Yang meridians." With numerous acupoints, a low position, and abundant blood supply, they are called the "second heart." The human foot contains 26 bones, 19 muscles, 33 joints, over 50 ligaments, more than 500,000 blood vessels, and over 40,000 sweat glands.
Traditional Chinese medicine holds that over 60 acupoints on the feet are closely connected to the 12 meridians of the internal organs, forming reflex zones for the entire body. However, due to their distance from the heart and low resistance, feet are a major vulnerability prone to invasion by cold and damp pathogens. Thus, foot health is critically linked to overall well-being, making foot care more vital than other body parts.
Throughout history, medical experts have identified rubbing the Yongquan point (the central depression on the sole) as the most effective foot care method for overall health. The acupuncture classic Ling Shu states: "Yongquan belongs to the Foot Shaoyin Kidney Meridian," and "The Kidney manifests at Yongquan."
This signifies that the vital energy of the kidney meridian, like water welling from a spring, continuously flows from this point. Regularly soaking the feet in warm water and massaging this acupoint not only warms and nourishes the kidney meridian, enriches essence, replenishes marrow, relaxes tendons, activates collaterals, and balances yin and yang, but also harmonizes the heart and kidneys, generates kidney water, suppresses kidney deficiency heat, and expels toxins and impurities from the body.It promotes lower limb blood circulation, wards off cold, warms the body, relieves muscle tension, and alleviates various fatigue. It also soothes the liver and improves vision, clears the lungs and regulates qi, dispels wind-dampness, aids digestion, facilitates bowel movements, and stops diarrhea and dysentery.Additionally, it treats dozens of conditions including occipital headaches, hernias, nephritis, sexual dysfunction, infant convulsions, insomnia, hypertension, coronary heart disease, palpitations, sore throat, cracked feet, and age-related limb numbness.
For these reasons, the Yongquan point is acclaimed by medical authorities worldwide as the "wellspring of health."
III. Swallow saliva three hundred times daily, and live to ninety-nine.
Saliva, or spit, is a translucent liquid. The Cihai dictionary defines it as: "The fluid secreted by salivary glands and the mucus secreted by numerous small glands on the oral mucosa mix together in the mouth to form saliva." A healthy adult secretes 1-1.5 liters of saliva daily.
Laboratory analysis reveals saliva contains water, enzymes, urea, vitamin B, proteins (mucin, globulin), organic compounds, amino acids, thiocyanate, alkaline ions, sodium, potassium, magnesium, calcium, along with amylase, maltase, phospholipase, lysozyme, peroxidase, and other substances.Traditional Chinese medicine theory holds that after emerging from the oral cavity walls, saliva flows through the tongue root and throat, transforms in the lungs and liver, enters the kidney meridian, and is stored in the lower dantian. It then transforms into essence and returns to the dantian, ultimately becoming vital energy. It harmonizes the spleen and strengthens the stomach, moistens orifices, nourishes the limbs and internal organs, fortifies the kidneys and replenishes primordial energy, lubricates joints, and supplements the brain marrow.The Tang Dynasty physician Sun Simiao advocated "gargling saliva until the mouth is full, then swallowing it." Emperor Qianlong of the Qing Dynasty also summarized the health secret of "frequently swallowing saliva."
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Modern medicine recognizes saliva's functions: rapid hemostasis, softening and constricting blood vessels, dissolving bacteria, eliminating microorganisms, strengthening teeth and kidneys, combating viruses, and aiding digestion. Recent American research has identified "nerve growth factor" and "epidermal growth factor" in saliva, which promote nerve cell growth and epidermal cell regeneration.The Japan Food Research Laboratories found that "saliva can eliminate free radicals generated from oxygen and food that are highly harmful to the human body." Most notably, saliva also possesses potent anti-cancer effects.Research by experts at the University of Georgia Medical School indicates that highly carcinogenic substances like aflatoxin, 3,4-benzopyrene, and nitrites disappear within 30 seconds of contact with saliva. They recommend chewing each mouthful of food at least 30 times.For these reasons, health scholars throughout history and across cultures have praised saliva as: "divine pool water," "golden nectar," "golden dew," "jade liquid," "jade spring," "dew of heaven," "cleansing agent," and "natural anti-cancer agent."
Thus, the saying "Swallow saliva three hundred times daily, and live to ninety-nine" is no exaggeration.
IV. Knock teeth three hundred and sixty times morning and evening, and teeth won't fall out even at seventy or eighty.The Qing dynasty text Longevity Compilation by You Cheng states: "Teeth are the residue of tendons and bones; they should be regularly tapped to keep tendons and bones active and the mind clear..."
The classical Chinese medical text Classified Canon states: "The kidneys govern the bones, and teeth are the residue of bones." The Plain Questions: Treatise on the True Nature of the Ancient Era states: "The kidneys produce bone marrow; when kidney qi is robust, teeth renew and hair grows."In other words: The physical constitution of the human skeleton relies on the nourishment of bone marrow, which is transformed from the innate essence of the kidneys. When kidney essence declines, it cannot adequately nourish the bone marrow. Teeth, representing "the manifestation of the kidneys and the foundation of bones," will then experience slowed growth, impaired metabolic function, or become loose, eroded, diseased, or fall out...
Modern medicine also recognizes that regular tooth tapping not only strengthens the kidneys and consolidates essence, balances yin and yang, and promotes local qi and blood circulation along meridians, but also maintains and enhances the overall function of the masseter muscles and tooth roots. It can even delay the sunken face and thin lips associated with age-related bodily atrophy.Most notably, regular tooth tapping significantly enhances the resilience of periodontal mucosal tissue fibers, improves dental resistance to decay and chewing function, promotes blood circulation in the oral cavity, gums, and entire dentition, increases saliva secretion, optimizes and promptly replenishes tissue nutrition, and boosts teeth's disease and bacteria resistance. This results in stronger, straighter, whiter teeth withand radiant with a healthy sheen.
The folk saying "Knock teeth three hundred and sixty times morning and night, and teeth won't fall out even at seventy or eighty" captures this essence. The specific method is: Relax your mind, keep lips slightly closed; Focus your mind, silently intend the tapping; Start with molars, then move to incisors; Alternate light and firm pressure with a rhythmic cadence.To maximize benefits, conclude with the "Red Dragon Stirring the Sea" technique: swish saliva throughout the mouth before swallowing evenly. V. Kidney Qi Connects to the Ears; Pulling, Rubbing, and Kneading Strengthen the Whole Body.
Li Zhongzi's Ming Dynasty text Essential Readings of Medical Orthodoxy asserts: The innate foundation of the human body resides in the kidneys. The vigor of kidney essence is intrinsically linked to the ears, sharing a profound internal connection.Classical Chinese medical texts such as Ling Shu: Questions on the Mouth, Ling Shu: Pulse Measurements, Shou Shi Qing Bian, and Wai Tai Wei Yi also state: "The ears are where the meridians converge," "Kidney qi communicates with the ears," "The kidneys open their orifices to the ears," and "The qi of the entire body flows through the ears."
Clearly, ancient texts emphasize the unity and mutual influence between the kidneys and ears: the kidneys govern internal functions while the ears govern external perception. As the sole external orifice of the kidneys, healthy ears indicate unobstructed kidney energy. When kidney qi is abundant and kidney essence is full, hearing becomes exceptionally acute—one can hear the sound of a needle dropping.
The method for ear-pulling health maintenance is as follows: Use the right hand to pull the left ear upward 14 times from over the head (passing the right hand over the top of the head to lift the left ear). Then use the left hand to pull the right ear upward 14 times from over the head (passing the left hand over the top of the head to lift the right ear).
This method is simple, easy to perform, and highly effective. When supplemented with techniques such as pressing, rubbing, kneading, pinching, and massaging, it further strengthens the body and nourishes kidney essence.Modern medicine recognizes that the 49 acupoints and various regions of the ear maintain an inseparable internal connection with the body's internal organs, the Twelve Meridians, and the 365 Collaterals. Thus, the ear is described as a "miniature representation of the human body."
Clinical practice demonstrates that techniques such as pulling, stretching, pressing, rubbing, kneading, pinching, and squeezing effectively deliver specialized physical stimulation and acupuncture-like treatment to both ears.When practiced consistently over time, these techniques not only provide beneficial oscillation to the body, stimulate vital energy through feedback, unblock the twelve meridians, accelerate blood circulation, regulate the internal organs, strengthen the spleen and stomach, replenish kidney essence, balance yin and yang, bolster the body's defenses against pathogens,clearing the liver and improving vision, relieving fatigue and calming the mind, and enhancing metabolism. It also promotes bile secretion, facilitates bile duct flow, prevents the onset and progression of diseases like cholecystitis and gallstones, boosts immunity, regulates the liver's antiviral capacity, and aids in hepatitis recovery.
In short, consistent practice yields remarkable longevity benefits.
VI. Mutual Back-Pounding Between Spouses: Relieves Fatigue, Strengthens Health, and Prevents Cancer
Back-pounding is an ancient yet remarkably effective fitness practice. Pu Songling recorded in "The Plum Blossom Maiden" from Strange Tales from a Chinese Studio:Then, with clenched fingers, she tapped lightly, as if touching a ball of cotton. My body felt indescribably relaxed. When she tapped my waist, my mouth and eyes grew heavy; by the time she reached my thighs, I had fallen into a deep sleep."
The back contains dozens of vital acupoints. Tapping these points reflexively stimulates the nervous system, particularly regulating the balance of the central nervous system.
Its functions are threefold: first, it unblocks meridians and activates collaterals, promoting blood flow and muscle relaxation, which helps prevent and treat lower back pain and lumbar muscle strain;
second, it enhances blood circulation and regulates neural functions. Back pounding during the day clears the mind, sharpens vision, and invigorates the spirit; before sleep, it calms the mind, induces tranquility, and aids in falling asleep, proving effective against insomnia;
Third, it enhances immune function and aids in cancer prevention. Japanese researchers have long observed that regular back pounding stimulates the secretion of brain peptides, which possess potent antiviral, anti-toxin, and cell mutation-inhibiting properties. This effectively boosts immunity and supports cancer resistance.
Back pounding typically involves two methods: tapping and striking.
For those seeking longevity, know these 10 secrets to a long life.
Tapping involves using a light palm; striking uses a light fist. "Light" here means gentle. The technique should be coordinated and even, with elastic force applied. Once daily is sufficient, performing 50-60 strokes each time.For convenience, couples can mutually perform this massage each night before bed, benefiting both partners. 7. Daily Abdominal Massage: 100 Strokes to Harmonize Qi and Blood, Nourish Vitality Abdominal massage involves rubbing the area "between the chest and pelvis, encompassing the abdominal wall, cavity, and internal organs" as a health preservation practice.Traditional Chinese medicine holds that the abdomen is the "citadel of the five viscera and six bowels, the source of yin and yang."
Li Dongyuan's Spleen and Stomach Treatise from the Jin Dynasty states: Overwork impairs the spleen and stomach's healthy function, depriving the viscera, meridians, limbs, and bones of nourishment, leading to internal injury.Li Zhongzi's Medical Essentials of the Ming Dynasty further asserts: "The spleen (and stomach) is the foundation of acquired constitution." It posits that the spleen and stomach, situated centrally, nourish all parts of the body. They serve as the nourishing source for the heart, lungs, liver, and kidneys, responsible for transforming and transporting the essence of food and drink, and regulating vital fluids to nourish and distribute throughout the body, ensuring the five viscera and six bowels remain robust and healthy. Abdominal massage can regulate the spleen and stomach,It harmonizes qi and blood, nourishes vital essence, and further "balances upper and lower energies, regulates yin and yang; expels old and generates new, clears spleen and transforms phlegm; nourishes kidney essence, fortifies the five viscera; expels external pathogens, and clears internal injuries."
Modern medicine confirms: Abdominal massage strengthens the spleen, stomach, gastrointestinal tract, and abdominal wall muscles. It promotes blood circulation in both the micro and macro circulatory systems, including lymphatic flow and accelerated gastrointestinal motility. It also effectively treats middle-aged and elderly constipation, gastrointestinal ulcers, periodic insomnia, prostatitis, nephritis, hernias, nocturnal emissions, hypertension, coronary heart disease, diabetes, and pulmonary heart disease.Particularly noteworthy is its ability to promote the natural contraction and reduction of abdominal fat, making it a proven "weight-loss treasure."
The method described in the "Nine Turns Method for Longevity" is recommended: First, use the fleshy part of your right palm to rub the epigastric region clockwise 130 times. Then move down to the area around the navel and rub 120 times. Next, use the entire left palm to rub the entire abdomen 120 times. Finally, repeat the entire sequence in reverse order.
Alternatively, massage along the abdominal perimeter: starting from the lower right, move upward, then proceed to the left, followed by moving downward from the upper left. The number of repetitions may vary by individual and need not be rigidly adhered to. Since the abdomen houses vital organs and numerous meridians, avoid this practice after heavy meals or on an empty stomach. Additionally, refrain from abdominal massage if suffering from abdominal inflammation, appendicitis, intestinal obstruction, acute abdominal pain, or malignant tumors of the internal organs.
VIII. Slim and Fit: Boost Blood Circulation, Stretching Yields Best Results
A derogatory folk saying claims "lazy people stretch," yet this reflects traditional prejudice. Stretching refers to self-exercises like straightening the neck, raising arms, breathing deeply to expand the chest, extending the waist, moving joints, and loosening the spine. Sun Simiao of the Tang Dynasty aptly stated:When blood fails to circulate, a hundred diseases arise." This means that if the body's blood circulation is poor, or even unable to supply the necessary nutrients to all parts, symptoms such as "depleted essence, exhausted qi, and disordered spirit" will manifest.
Modern medicine holds that human blood circulation relies on the contraction of the heart and muscles. This is especially true for veins farther from the heart, which depend on muscle contraction to accelerate blood return.When stretching lazily, the body naturally adopts a posture of raising both hands, lifting the ribs, and expanding the chest cavity. This enhances diaphragm activity, creating a deep breathing posture that engages the entire body. It triggers contraction in most muscles, propelling stagnant blood back to the heart and thereby accelerating systemic blood circulation.
The benefits of the "lazy person's stretch" include: enabling neck vessels to smoothly transport blood to the brain.This fully nourishes the brain, alleviates fatigue, and invigorates the spirit; it relaxes the entire nervous and muscular system, promoting bodily equilibrium; it increases oxygen intake and carbon dioxide exhalation, boosting metabolism; it relieves excessive tension in the lumbar muscles, prevents strain, and promptly corrects excessive forward curvature of the spine, maintaining a healthy physique.
IX. Daily Pressing of Hegu, Neiguan, and Zusanli for Whole-Body Health
Located four finger-widths below the lateral condyle of the knee, Zusanli is a primary point on the Stomach Meridian of Foot-Yangming. It regulates the spleen and stomach, fortifies the middle energizer, invigorates meridians and collaterals, dispels wind and dampness, and strengthens the body's defenses against pathogens.Modern scientific research confirms that acupuncture stimulation of Zusanli clearly enhances gastrointestinal motility, making it stronger and more regular as observed in barium meal X-ray examinations. It increases the activity of various digestive enzymes, boosts appetite, aids digestion, enhances brain function, improves cardiac performance, and elevates levels of red blood cells, white blood cells, hemoglobin, and endocrine hormones, thereby strengthening the body's disease resistance.
It demonstrates excellent therapeutic effects for stomach pain, vomiting, constipation, diarrhea, hepatitis, cholecystitis, hypertension, lower abdominal pain, and paralysis. Hegu (LI4), belonging to the Hand Yangming Large Intestine Meridian, is located on the dorsal aspect of the hand between the first and second metacarpal bones, near the radial side of the second metacarpal.It primarily treats headaches, facial paralysis, diseases of the five senses, and high fever convulsions. Neiguan is a key point on the Foot Jueyin Pericardium Meridian, located 2 cun above the wrist crease, between the palmaris longus tendon and the radial wrist flexor tendon. It primarily treats palpitations, hypertension, epilepsy, asthma, stomach pain, nausea, and vomiting.
Zusanli, Hegu, and Neiguan are the three major acupoints for strengthening the body and treating diseases, as recognized by generations of medical practitioners.
In recent years, Chinese scholars have discovered that massaging these three points significantly stimulates the nerves, muscles, tissues, and organs throughout the body. It treats illness when present and strengthens the body when healthy, with effects unmatched by any form of physical exercise.The specific method involves pressing each of the Zusanli, Hegu, and Neiguan points once daily at a fixed time using the thumb or middle finger. Press each point for 5 minutes, applying 15–20 presses per minute.Simply put, it involves contracting the anal sphincter. Sun Simiao, a renowned Tang Dynasty physician, highly advocated this practice. In his work Pillow Book of Medical Methods, he advised: "The anus should be contracted regularly." He believed that intermittently exercising the muscles around the anus promotes health and longevity, with particular efficacy in preventing and treating hemorrhoids.
Modern medicine concurs: The anal sphincter muscles and surrounding levator ani muscles, including those of the large intestine, should undergo at least 100 intermittent contractions daily, each lasting approximately 1–2 minutes. After bowel movements, promptly perform anal contraction exercises, extending each session to 2–3 minutes.This practice facilitates rapid recovery of the external anal sphincter's function in controlling bowel movements while simultaneously preventing conditions like fecal incontinence caused by sphincter damage.
Research indicates that performing the anal contraction exercise one hundred times daily primarily enhances perianal blood circulation, preventing venous congestion and related ailments such as internal hemorrhoids, external hemorrhoids, anal fissures, rectal prolapse,anal eczema, constipation, and chronic enteritis. It also demonstrates significant efficacy in treating and preventing chronic conditions like coronary heart disease, hypertension, varicose veins in the lower limbs, perianal inflammation, and perianal skin damage. Ancient practitioners summarized the specific technique of "pinching the anus" into the four-character mantra: "inhale, lick, pinch, and hold."
Specifically: "Relax the entire body, clench the buttocks and thighs tightly while drawing in breath, lick the upper palate with the tongue, lift the anus upward, hold breath briefly, then exhale slowly while relaxing the whole body."
In summary, these fitness methods impose no constraints of time or environment. The key lies in your ability to implement them and maintain consistency.May these ten principles help you maintain youthful vitality, achieve lightness and strength, and extend your lifespan.
For those seeking longevity, we conclude our introduction to the 10 major longevity secrets here. We trust you now have a solid understanding. Finally, we sincerely wish you robust health and joyful living.