曰∶一吸便提气，气归脐，一提便咽水，火相见，不拘行住坐卧，舌搅华池，抵上 ，
候津生时，漱而咽下， 有声人（一身之水皆咸，惟舌下华池之水甘淡。又曰∶咽下
响，百脉自调匀），随于鼻中，吸清气一口，以意目力同津送至脐下丹田，略存一存，谓
之一吸，随将下部轻轻如忍便状，以意目力从尾闾提起，上夹脊双关、透玉枕、入泥丸脑宫，
谓之一呼。周而复始，久行精神强旺，百病不生。
曰∶一擦一兜，左右换手，九九之功，真阳不走，戌亥二时，阴盛阳衰之候，一手
兜外肾，一手擦脐下，左右换手，各八十一，半月精固，久而弥佳。
积神生气，积气生精，此自无而之有也；炼精化气，炼气化神，炼神还虚，此自有而之
无也。
发宜多梳，面宜多擦，目宜常运，耳宁常弹（闭耳弹脑，名鸣天鼓，舌宜抵 ，齿宜数
叩，津宜数咽，浊宜常呵，背宜常暖，脑宜常护，腹宜常摩，谷道宜常撮，肢节宜常摇，足
心宜常
久视伤血，久卧伤气，久坐伤肉，久立伤骨，久行伤筋。暴喜伤阳，暴怒伤肝，穷思伤
脾，极忧伤心，过悲伤肺，多恐伤肾，善惊伤胆。多食伤胃，醉饱入房伤精，竭力劳作伤中
。春伤于风，夏为飧泄；夏伤于暑，秋为 疟；秋伤于湿，冬必咳嗽；冬伤于寒，春必病温
。夜寝语言，大损元气，故圣人戒之。
（养生口诀说）：吸气时便提起气机，使气归于脐部；提气时便吞咽津液，使水火相济。不拘泥于行、住、坐、卧何种姿态，用舌搅动口腔（华池），抵住上颚，等待津液生成时，漱口后咽下。（注：全身的水液皆呈咸味，唯独舌下华池的津液甘淡。另有说法认为：咽下津液时发出声响，能使全身经脉自然调和均匀。）随后从鼻中吸入一口清气，用意念和目光配合津液将其送至脐下的丹田，稍作存想停留，这称为“一吸”。接着将下部轻轻收缩，状如忍大便一般，用意念和目光的力量从尾闾穴提起，经过夹脊双关穴，穿透玉枕穴，进入泥丸脑宫，这称为“一呼”。如此循环往复，长久练习则精神强旺，百病不生。
（另一诀说）：一手擦拭，一手兜摄，左右换手进行，完成九九八十一次的功效，真阳之气就不会走失。在戌时和亥时（晚上7点至11点），这是阴气盛而阳气衰的时候，一只手兜住外肾（睾丸），另一只手擦拭脐下部位，左右换手，各做八十一遍，半个月后精气固摄，久而久之效果更佳。
（又一说）：半夜时分收敛心神，静坐片刻，这是保养周身元气的大要。
积聚神可产生气，积聚气可产生精，这是从无到有的过程；炼精化为气，炼气化为神，炼神回归于虚，这是从有到无的过程。
头发宜多梳理，面部宜多按摩，眼睛宜经常转动，耳朵宜经常弹击（闭耳弹击头部，名为鸣天鼓），舌头宜抵住上颚，牙齿宜多次叩击，津液宜多次吞咽，浊气宜经常呵出，背部宜经常保暖，头脑宜经常保护，腹部宜经常按摩，肛门宜经常撮提，四肢关节宜经常摇动，脚心宜经常……（原文此处中断）
长时间用眼会耗伤血，长时间卧床会耗伤气，长时间久坐会损伤肌肉，长时间站立会损伤骨骼，长时间行走会损伤筋脉。突然大喜会损伤阳气，暴怒会损伤肝脏，思虑过度会损伤脾脏，极度忧愁会损伤心脏，过度悲伤会损伤肺脏，恐惧过多会损伤肾脏，容易受惊会损伤胆腑。饮食过量会损伤胃，醉酒后行房事会损伤精气，竭力劳作会损伤中气。春季感受风邪，夏季就会发生完谷不化的泄泻；夏季感受暑邪，秋季就会发生疟疾；秋季感受湿邪，冬季必定咳嗽；冬季感受寒邪，春季必定发生温病。夜间睡觉时说话，极大损耗元气，所以圣人对此加以戒止。
(The health preservation mantra states): Upon inhalation, lift the Qi; let the Qi return to the navel. Upon lifting, swallow the saliva; let Fire and Water meet. This practice is not restricted by walking, standing, sitting, or lying down. Use the tongue to stir the "Huachi" (Sacred Pool, referring to the mouth), pressing it against the upper palate. Wait for saliva to generate, rinse the mouth, and then swallow it. (Note: The fluids of the whole body are salty, but only the saliva in the Huachi under the tongue is sweet and light. Another saying holds that making a sound when swallowing harmonizes the meridians of the entire body.) Then, inhale a mouthful of clear Qi through the nose, using intention and visual focus to transport it along with the saliva to the Dantian below the navel. Hold the intention briefly; this constitutes one "inhalation." Subsequently, gently contract the lower region as if holding back stool. Using intention and visual focus, lift from the Weilu point (Bailian, GV-29), up through the Jiaji bilateral Guan points, penetrating the Yuzhen point (Yuzhen, GV-16), and entering the Ninwan Brain Palace. This constitutes one "exhalation." Cycle continuously. Long-term practice leads to strong spirit and vitality, preventing all diseases.
(Another mantra states): Rub and scoop, switching hands left and right. Completing the work of nine times nine (81 repetitions) ensures True Yang does not leak. During Xu and Hai hours (7 PM to 11 PM), when Yin is abundant and Yang is declining, use one hand to scoop the external kidneys (testicles) and the other to rub below the navel. Switch hands, performing eighty-one repetitions each. After half a month, essence becomes secure; the longer practiced, the better the effect.
(Another saying): At midnight, gather the mind and sit quietly for a while. This is the key principle for preserving the Yuan Qi (Original Qi) throughout the body.
Accumulating Shen generates Qi; accumulating Qi generates Jing. This is the process from non-being to being. Refining Jing into Qi, refining Qi into Shen, and refining Shen back into Void. This is the process from being to non-being.
Hair should be combed frequently; the face should be rubbed/massaged frequently; the eyes should move/rotate frequently; the ears should be tapped frequently (closing the ears and tapping the head is called "Resounding Heavenly Drum"); the tongue should press against the palate; the teeth should be叩击 (tapped/clenched) frequently; saliva should be swallowed frequently; turbid Qi should be exhaled via "He" sounds frequently; the back should be kept warm frequently; the brain should be protected frequently; the abdomen should be massaged frequently; the anal sphincter should be lifted/pulled frequently; the limb joints should be shaken frequently; the soles of the feet should be... [text cuts off here]
Prolonged viewing damages Blood; prolonged lying down damages Qi; prolonged sitting damages flesh/muscles; prolonged standing damages bones; prolonged walking damages sinews/tendons. Sudden excessive joy damages Yang; sudden anger damages the Liver; excessive rumination/thinking damages the Spleen; extreme sorrow/worry damages the Heart; excessive grief damages the Lungs; excessive fear damages the Kidneys; prone to fright damages the Gallbladder. Overeating damages the Stomach; sexual intercourse after drunkenness/fullness damages Essence; exhausting labor damages the Middle Jiao/Zhong Qi. Injury to Wind in Spring leads to undigested diarrhea (Sun Xie) in Summer; injury to Heat in Summer leads to Malaria in Autumn; injury to Dampness in Autumn leads to coughing in Winter; injury to Cold in Winter leads to Warm Diseases (Wen Bing) in Spring. Speaking during sleep greatly depletes Yuan Qi; therefore, the Sages prohibit it.