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The True Qi Circulation Method (真气运行法) is a form of quiet, self-guided internal cultivation. It primarily works through calming the mind and regulating the breath to cultivate true qi (vital energy), open the meridians, harmonize yin and yang, regulate qi and blood, and thereby prevent and treat illness while promoting longevity.
This method is based on the theories of the Huangdi Neijing (The Yellow Emperor’s Inner Classic) and incorporates the ancient health-preserving and therapeutic experience of practices such as the “Small Heavenly Circuit” (Xiao Zhou Tian). It has also been organized through practical personal experience. The exercises are not difficult. If practiced according to instructions, deviations will not occur. The steps are orderly, each with observable effects, and the therapeutic scope is relatively broad.
The primary posture is upright seated position.
Place a soft cushion on a stool or chair if needed. The seat height should be level with the lower legs. Sit with 1/2 to 1/3 of the buttocks on the seat. Both feet are parallel and flat on the ground. The feet are perpendicular to the lower legs; the lower legs perpendicular to the thighs; the thighs perpendicular to the torso.
The distance between the knees should be about the width of two fists. Rest both palms naturally on the thighs. Let the shoulders relax and drop. Slightly hollow the chest and extend the back. The crown of the head feels as if suspended from above. Gently tuck the chin inward. The tongue touches the upper palate. Lightly close the mouth and eyes. The gaze turns inward. The ears listen to the breath.
Those accustomed to sitting cross-legged may do so. After becoming proficient, one may practice while standing, lying down, sitting, or even walking.
Breathing is through the nose—inhale and exhale through the nose.
In the initial stage, focus only on the exhalation. Make it deep, long, fine, and even. Inhalation is natural and requires no attention.
As practice deepens, both breathing and intention will be adjusted appropriately.
Before finishing each session, first relax the mind. Rub the palms together until warm, then massage the face as if washing it several times. Once the spirit has returned to normal alertness, slowly rise and move about.
After assuming posture, lightly close the eyes. Gaze briefly at the tip of the nose, then close the eyes and look inward at the solar plexus area (heart center region). Listen to the breath without making sound.
With each exhalation, guide awareness from the throat down to the solar plexus. Gradually slow and lengthen the exhalation. Ideally, breathe 8–12 times per minute.
Inhalation remains natural, without intention.
If distracting thoughts arise, use breath-counting: count exhalations from 1 to 10, then repeat from 1 to 10. When distractions settle, stop counting.
Practice 3 times daily, 20 minutes each session. Fixing a regular time helps form a conditioned reflex. If that is not possible, practice morning, noon, and evening without omission.
After 3–5 days, you may feel heaviness in the solar plexus. Around 10 days, warmth may appear. This indicates completion of Step One.
Beginners may experience dizziness, lower back soreness, unnatural breathing, or discomfort with the tongue touching the palate. These are signs of unfamiliarity and will disappear with persistence.
Those with weak digestion, poor appetite, or low energy may gradually see improvement during this stage.
When warmth appears in the solar plexus during exhalation, begin guiding the warmth downward toward the dantian (lower abdomen).
During each exhalation, gently guide the warmth step by step downward. Do not force it or hurry.
Practice 3 times daily, about 30 minutes each session. After about 10 days, you may feel a stream of warmth descending to the dantian with each exhale.
At this time, abdominal sounds, increased passing of gas, improved appetite, and normalization of bowel and urinary function may occur.
When each exhalation brings warmth to the dantian and the area becomes warm, allow the breath to settle there. Guard the dantian with awareness, without excessive attention to exhalation.
Practice 3 times daily, about 40 minutes each session, for approximately 40 days.
You may feel a “qi ball” forming in the dantian. Over time, it grows. The lower abdomen feels full, strong, and substantial. Some may experience genital itching, perineal pulsation, warmth in the kidney region and limbs—these vary by individual.
Symptoms such as insomnia, impotence, irregular menstruation, and bowel/urinary irregularities may significantly improve.
When the dantian qi becomes sufficiently abundant, it will naturally rise along the spine (the Governing Vessel).
Follow it with awareness without distraction (“do not forget”). If it stops or recedes, do not intentionally force it upward (“do not assist”).
The speed depends entirely on the fullness of qi in the dantian. When qi is strong, ascent is powerful and fast; if weak, it may pause or retreat.
When qi reaches the back of the head at the “Jade Pillow Pass,” it may struggle to pass. Use inward gaze at the crown of the head to help it break through.
This is the key stage.
Increase practice to 4–5 times daily, about one hour each session.
In most cases, within a week the qi passes the Jade Pillow Pass. Some pass quickly; others require days.
Before breakthrough, neck stiffness or head pressure may occur—signs of impending opening. Do not doubt or relax prematurely.
After passing the three passes (coccyx, mid-spine, Jade Pillow), the flow becomes smooth. During exhalation, warmth descends to the dantian; during inhalation, warmth rises along the spine over the crown to the mouth—forming the Ren–Du circulation (the “Small Heavenly Circuit”).
At this stage, symptoms such as dizziness, tinnitus, insomnia, poor memory, low libido, irregular menstruation, palpitations, shortness of breath, and mental fog may improve significantly. Long-term practice may lead to recovery. Healthy individuals may feel lightness, agility, and abundant vitality.
After the Ren–Du circulation forms, continue guarding the lower dantian. Other meridians may also open.
If strong movement appears at the crown, you may shift awareness to the upper dantian (in the brain). Practice remains 3 times daily, about one hour per session.
During this stage, sensations such as scalp itching, tongue trembling or numbness, electrical sensations through the body, crawling sensations on the skin, tension at the brow or nose bridge, or tightness around the head may occur. These vary individually. Do not fear or pursue them. After about a month, these movements subside naturally.
Chronic illnesses may markedly improve or heal.
This method is based on the theories of the Huangdi Neijing (The Yellow Emperor’s Inner Classic) and incorporates the ancient health-preserving and therapeutic experience of practices such as the “Small Heavenly Circuit” (Xiao Zhou Tian). It has also been organized through practical personal experience. The exercises are not difficult. If practiced according to instructions, deviations will not occur. The steps are orderly, each with observable effects, and the therapeutic scope is relatively broad.
Basic Content
(1) Posture
The primary posture is upright seated position.
Place a soft cushion on a stool or chair if needed. The seat height should be level with the lower legs. Sit with 1/2 to 1/3 of the buttocks on the seat. Both feet are parallel and flat on the ground. The feet are perpendicular to the lower legs; the lower legs perpendicular to the thighs; the thighs perpendicular to the torso.
The distance between the knees should be about the width of two fists. Rest both palms naturally on the thighs. Let the shoulders relax and drop. Slightly hollow the chest and extend the back. The crown of the head feels as if suspended from above. Gently tuck the chin inward. The tongue touches the upper palate. Lightly close the mouth and eyes. The gaze turns inward. The ears listen to the breath.
Those accustomed to sitting cross-legged may do so. After becoming proficient, one may practice while standing, lying down, sitting, or even walking.
(2) Breathing and Intention
Breathing is through the nose—inhale and exhale through the nose.
In the initial stage, focus only on the exhalation. Make it deep, long, fine, and even. Inhalation is natural and requires no attention.
As practice deepens, both breathing and intention will be adjusted appropriately.
(3) Closing the Practice
Before finishing each session, first relax the mind. Rub the palms together until warm, then massage the face as if washing it several times. Once the spirit has returned to normal alertness, slowly rise and move about.
Method of Practice
Step One: Focus on the Solar Plexus During Exhalation
After assuming posture, lightly close the eyes. Gaze briefly at the tip of the nose, then close the eyes and look inward at the solar plexus area (heart center region). Listen to the breath without making sound.
With each exhalation, guide awareness from the throat down to the solar plexus. Gradually slow and lengthen the exhalation. Ideally, breathe 8–12 times per minute.
Inhalation remains natural, without intention.
If distracting thoughts arise, use breath-counting: count exhalations from 1 to 10, then repeat from 1 to 10. When distractions settle, stop counting.
Practice 3 times daily, 20 minutes each session. Fixing a regular time helps form a conditioned reflex. If that is not possible, practice morning, noon, and evening without omission.
After 3–5 days, you may feel heaviness in the solar plexus. Around 10 days, warmth may appear. This indicates completion of Step One.
Beginners may experience dizziness, lower back soreness, unnatural breathing, or discomfort with the tongue touching the palate. These are signs of unfamiliarity and will disappear with persistence.
Those with weak digestion, poor appetite, or low energy may gradually see improvement during this stage.
Step Two: Let Intention and Breath Move Toward the Dantian
When warmth appears in the solar plexus during exhalation, begin guiding the warmth downward toward the dantian (lower abdomen).
During each exhalation, gently guide the warmth step by step downward. Do not force it or hurry.
Practice 3 times daily, about 30 minutes each session. After about 10 days, you may feel a stream of warmth descending to the dantian with each exhale.
At this time, abdominal sounds, increased passing of gas, improved appetite, and normalization of bowel and urinary function may occur.
Step Three: Regulate Breath and Guard the Dantian
When each exhalation brings warmth to the dantian and the area becomes warm, allow the breath to settle there. Guard the dantian with awareness, without excessive attention to exhalation.
Practice 3 times daily, about 40 minutes each session, for approximately 40 days.
You may feel a “qi ball” forming in the dantian. Over time, it grows. The lower abdomen feels full, strong, and substantial. Some may experience genital itching, perineal pulsation, warmth in the kidney region and limbs—these vary by individual.
Symptoms such as insomnia, impotence, irregular menstruation, and bowel/urinary irregularities may significantly improve.
Step Four: Opening the Governing Vessel — “Do Not Forget, Do Not Force”
When the dantian qi becomes sufficiently abundant, it will naturally rise along the spine (the Governing Vessel).
Follow it with awareness without distraction (“do not forget”). If it stops or recedes, do not intentionally force it upward (“do not assist”).
The speed depends entirely on the fullness of qi in the dantian. When qi is strong, ascent is powerful and fast; if weak, it may pause or retreat.
When qi reaches the back of the head at the “Jade Pillow Pass,” it may struggle to pass. Use inward gaze at the crown of the head to help it break through.
This is the key stage.
Increase practice to 4–5 times daily, about one hour each session.
In most cases, within a week the qi passes the Jade Pillow Pass. Some pass quickly; others require days.
Before breakthrough, neck stiffness or head pressure may occur—signs of impending opening. Do not doubt or relax prematurely.
After passing the three passes (coccyx, mid-spine, Jade Pillow), the flow becomes smooth. During exhalation, warmth descends to the dantian; during inhalation, warmth rises along the spine over the crown to the mouth—forming the Ren–Du circulation (the “Small Heavenly Circuit”).
At this stage, symptoms such as dizziness, tinnitus, insomnia, poor memory, low libido, irregular menstruation, palpitations, shortness of breath, and mental fog may improve significantly. Long-term practice may lead to recovery. Healthy individuals may feel lightness, agility, and abundant vitality.
Step Five: Nourishing the Original Spirit and Vital Force
After the Ren–Du circulation forms, continue guarding the lower dantian. Other meridians may also open.
If strong movement appears at the crown, you may shift awareness to the upper dantian (in the brain). Practice remains 3 times daily, about one hour per session.
During this stage, sensations such as scalp itching, tongue trembling or numbness, electrical sensations through the body, crawling sensations on the skin, tension at the brow or nose bridge, or tightness around the head may occur. These vary individually. Do not fear or pursue them. After about a month, these movements subside naturally.
Chronic illnesses may markedly improve or heal.
Important Notes
- Practice in a quiet room with appropriate lighting and fresh air, but avoid direct wind.
- Do not practice when extremely hungry, overly full, angry, frightened, or emotionally disturbed. Wait until calm.
- Avoid disturbances during practice. During severe weather (storms, thunder), temporarily suspend practice. If sudden interruption occurs, remain calm, relax awareness, close the session gently, and resume later if needed.
- Maintain purity of mind, moderate desires, balanced work and rest, and light diet. Avoid spicy, stimulating, raw, greasy, or overly rich foods.
- Before the spinal passage opens, abstain from sexual activity to avoid slowing progress. After opening, maintain moderation to preserve vitality.