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.