吐旧纳新

吸气,用鼻缓缓吸气新鲜空气,意念自然界的精气清气由鼻孔吸入体内,冲洗全身内外,呼气时,腹部微收,用嘴缓缓呼气,意念体内浊气由嘴呼出.这样重复做九次.

**能在早晨睡醒后炼,这样可以把体内的浊气排得更加彻底干净,而且养成这个习惯后,晨炼十分钟,整天都能保持到良好的精神.它能起到吐故纳新和提神醒脑的作用.

一开始炼功时,呼吸以九次为度,多了体弱的朋友可能受不了,会感觉到身体发冷.一般以感觉清凉醒神为度.

呼吸时尽量使吐纳量大一些,但也不要把自己搞得很紧张,炼功还是以放松呼吸为主.相信通过不出一个星期的炼功,大部分功友都能掌握到这个呼吸和放松的”度”.

参考翻译：

Breathe in, breathe in fresh air slowly with your nose, think of the essence and clear gas in nature, inhale it into your body through your nostrils, and wash it inside and outside your body. When you exhale, your abdomen is slightly closed, and you exhale slowly with your mouth, thinking of the turbid gas in your body exhaling through your mouth. Repeat this nine times.

It is best to wake up in the morning and exercise, so that the turbid gas in the body can be discharged more thoroughly and cleanly. After forming this habit, exercising for ten minutes in the morning can keep a good spirit all day long. It can play a role in refreshing and refreshing.

At the beginning of exercising, the breathing rate is nine times. Many frail friends may not be able to stand it, and they will feel cold. Generally, the breathing rate is to feel cool and refreshing.

When breathing, try to make your breath larger, but don't make yourself nervous. The exercise is mainly to relax your breath. I believe that most of your friends can master this "degree" of breathing and relaxation within one week of exercise.