The rhythm, every seventh or every twentieth breath, is best set at each individual’s favorite number (seven happens to be mine). The point is not so much to count breaths as it is to become conscious of the breath and to initiate repeated deep breaths throughout the day. It could as easily be 10 or 12 full breaths per hour or a deep breath every 5 minutes. The primary feature of this particular technique is to spread the dramatic value of deep breathing throughout the whole day.

For example, a number or patients (health seekers) who have digital watches have set their alarms to remind them to take this breath. Another technique is to place colored sticker dots (available at office supply stores) to phones, mirrors, doors, etc. as constant reminders . Not only does the successful practice of this method give excellent physiological results but it also enhances consciousness or awareness.

It is very evident in the clinic that those people who become conscious enough to allow new health practices into their lives often have results that would be defined as dramatic by medical science. Note that the application suggestions for this breath technique tie it to awareness and consciousness. This is a truly extraordinary practice. When you master it authentically, you will literally be a new person. There is nothing but our inability to remember and our compulsive addiction to complexity and business that would keep one who is in need of healing from doing this practice constantly throughout the day. This method is truly the profound within the simple.

Application Suggestions:

• Health maintenance: As often as you like or your consciousness will allow.
  

  
  

• Health enhancement: As often as you like or your consciousness will allow.
  

  
  

• Disease intervention: This breath practice is a powerful healer. Turn your attention to this practice and you will experience immediate benefit.
  

  
  

• Getting started: Create a plan for remaining conscious of the benefits of this practice and staying consistent in application. 2 to 3 repetitions, once or twice per day.
  

• Breathing Practices
  
• Full Chest and Abdominal Breathing
  
• Extending the Inhalation, Extending the Exhalation
  
• Exhale to Compress the Organs
  
• Rapid Abdominal Breathing
  
• Alternate Nostril Breathing
  
• Abdominal Lift
  

This method can be practiced in a concentrated way for 6 to 20 breaths or it can be done throughout the day as in the previous technique. It unleashes a powerful healing potential that is always with you but rarely utilized.

Application Suggestions:

• Health maintenance: 6 to 10 repetitions, 2 to 3 sessions per day.
  

  
  

• Health enhancement: 6 to 10 repetitions, 4 to 6 sessions per day.
  

  
  

• Disease intervention: Start slowly and build up to 15 to 20 repetitions, once or twice per day. Remember to build up slowly, more is not better.
  

• Breathing Practices
  
• Full Chest and Abdominal Breathing
  
• Every Seventh Breath Full and Relaxed
  
• Extending the Inhalation, Extending the Exhalation
  
• Rapid Abdominal Breathing
  
• Alternate Nostril Breathing
  
• Abdominal Lift
  

Applications Suggestions:

• Health maintenance: 3 to 4 repetitions, 2 to 3 sessions per day.
• Health enhancement: 3 to 4 repetitions, 4 to 6 sessions per day.
• Disease intervention: Start slowly and build up to 6 to 10 repetitions, 8 to 10 sessions per day.
• Getting started: 2 to 3 repetitions, once or twice per day. Remember to build up slowly, if you are weak, this can be too much exertion if practiced too vigorously.

Other columns provide specific instructions for the following breathing practices:

• Breathing Practices
  
• Full Chest and Abdominal Breathing
  
• Every Seventh Breath Full and Relaxed
  
• Extending the Inhalation, Extending the Exhalation
  
• Exhale to Compress the Organs
  
• Rapid Abdominal Breathing
  

• Alternate Nostril Breathing

This method has a major effect on the function of the organs in the abdominal and pelvic cavities. There is a massive concentration of lymphatic tissue in these areas and because of the one way nature of the lymphatic vessels this vigorous activity moves large amounts of lymph forward toward the elimination organs.

Application Suggestions:

• Health maintenance: 6 to 10 repetitions, 2 to 3 sessions per day.
  

  
  

• Health enhancement: 6 to 10 repetitions, 4 to 6 sessions per day.
  

  
  

• Disease intervention: Start slowly and build up to 15 to 20 sessions per day.
  

  
  

• Getting started: 2 to 3 repetitions, once or twice per day. You will immediately be conscious of a significant effect from this method.

• Breathing Practices
  
• Full Chest and Abdominal Breathing
  
• Every Seventh Breath Full and Relaxed
  
• Extending the Inhalation, Extending the Exhalation
  
• Alternate Nostril Breathing
  
• Abdominal Lift
  
• Exhale to Compress the Organs
  

6. Rotate the Knees – White Crane Encircling Knees

Begin with the feet together. Bend the knees. Bend the torso and cup the palms over the knee caps. Rotate the knees. Repeat, then reverse the direction. Relax the shoulders. Deepen the breath. When it feels appropriate, over time, sink further down and allow the circles to become more broad. Do not aggravate weak or injured knees. Honor the comfort zone.

Application Suggestions:

• Health maintenance: 1 time per day, 10 repetitions each direction.
  
• Health enhancement: 2 to 3 times per day, 10 repetitions each direction.
  
• Disease intervention: Start slowly and build up to 3 to 5 times per day.
  
• Getting started: 1 to 2 times per day.
  

7. Right and Left Curving of the Spine

Beginning from the preliminary position bend to the right. The right arm drops down along the side of the leg and the head bends toward the right shoulder. The upper left arm rises up on a line with shoulders and the hand and lower arm dangle form the elbow. Repeat. Inhale toward the upright, exhale toward the bend. Deep slow breaths. This is an easy but extremely important exercise for the muscles along the spine, the neurological reflexes along the spine and the connective tissue that holds the spine together.

Application Suggestions:

• Health maintenance: 2 to 3 times per day, 10 to 15 repetitions.
  
• Health enhancement: 6 to 10 times per day, 10 to 15 repetitions.
  
• Disease intervention: Start slowly and build up to 10 to 15 times per day, 10 to 15 repetitions.
  
• Getting started: 2 to 3 sessions per day.
  

8. Front and Back Curving of the Spine Embracing Forcefulness

Beginning from the preliminary position, raise the arms upward. The upper arms move in line with the shoulders. The forearms and hands reach upward form the elbow. The hands reach wide open. The breath is on the inhalation cycle. The spine bends like a bow with the belly and chest forward. The head reaches upwards, tilts backward and the gaze goes skyward. The tail bone is lifted backward and upward. Then, on the exhale, the arms come forward and the hands clench into fists that close tightly before the eyes. The elbows remain bent. The spine reverses into the opposite bow with the middle back curved backward. The head is bent forward, eyes gaze at the fists and the shoulders are rounded. The tail is pulled under ad forward. This is the exhalation and is forceful. Repeat. This is a traditional martial arts power building movement.

Application Suggestions:

• Health maintenance: 2 to3 times per day, 15 to20 repetitions.
  
• Health enhancement: 6 to 10 times per day, 15 to 20 repetitions.
  
• Disease intervention: Start slowly and build up to 10 to 15 sessions per day, 15 to 20 repetitions.
  
• Getting started: 2 to 3 sessions per day.
  

9. Reaching Upward, Stretching Outward

Begin with feet together. With the inhalation, bring the palms upward. As they pass before the eyes lace the fingers together and turn the palms upward toward the sky. Stretch upward, hold the breath. Rise up on the balls of the feet. Hold for a moment. Unlock the fingers as the exhalation begins. Extend the arms form the heel of the palm, pressing outward, as the arms are lowered. Repeat.

Application Suggestions:

• Health maintenance: 2 to 3 times per day, 4 to 6 repetitions.
  
• Health enhancement: 6 to 10 times per day, 4 to 6 repetitions.
  
• Disease intervention: Start slowly and build up to 8 to 10 times per day, 4 to 6 repetitions.
  
• Getting started: 2 to 3 times per day.
  

10. Forward Bending Towards the Toes

This is classic toe touching. Feet are slightly apart. Bend forward slowly. Dangle, relaxed. Stay in the comfort zone. The goal is to place your palms flat on the ground and straighten your knees. This may take a life time to perfect. Patience an perseverance in the practice are the path.

Application Suggestions:

• Health maintenance: 2 to 3 times per day.
  
• Health enhancement: 6 to 10 times per day.
  
• Disease intervention: Start slowly and build up to 10 to 15 times per day.
  
• Getting started: 2 to 3 times per day, carefully.
  

Application Suggestions:

• Health maintenance: 6 to 10 repetitions, 2 to 3 sessions per day.
  

   

• Health enhancement: 6 to 10 repetitions, 4 to 6 sessions per day.
  

   

• Disease intervention: Start slowly and build up to 15 to 20 repetitions, in 10 to 15 sessions per day.
  

   

• Getting started: 2 to 3 repetitions, once or twice per day. Remember to keep it easy and fun.

Other columns provide specific instructions for the following breathing practices:

• Breathing Practices
  
• Exhale to Compress the Organs
  
• Every Seventh Breath Full and Relaxed
  
• Extending the Inhalation, Extending the Exhalation
  
• Rapid Abdominal Breathing
  
• Alternate Nostril Breathing
• Abdominal Lift
  

The presence of special breathing practices in the ancient cultures has always been a mystery to people in the Western world. There are numerous beneficial physiological mechanisms that are triggered when we turn our attention to the breath and then increase it’s volume. When volume, rate and attention level are all altered, dramatic physiological, and even emotional, changes can occur. As it turns out, unknown to science until very recently, the action of the lungs, diaphragm and thorax are a primary pump for the lymph fluid, a lymph heart. This mechanism may be more important to the lymph heart than body movements. In addition, the breath is the source for oxygen which is the key element in the body’s ability to produce energy. And the act of relaxed, full breathing moves the function of the autonomic nervous system towards balance or homeostasis. (Please see the section on physiology in “The Most Profound Medicine” for a complete revelation of the mechanisms initiated by Qigong).

From the traditions of the ancients we know that breathing practices are important. Why would they continue to employ techniques that were ineffective? Empirical science, the scientific method of all original cultures, is based on trial and error. That which has value is kept and employed. That which is found to have little or no value is dropped. In the empirical approach, that which is kept, is “tried and true”. Empirically breath practice is “tried and true”.

We also know that these practices are important through clinical experience. Patients who have learned and used breath practice as a part of their daily personal system of self-applied health enhancement respond more quickly to treatment, no matter what type of physician they are seeing. Individuals who are well are able to remain more well, adapt to greater stress and have greater endurance when they keep breath practice in their daily self-care ritual.

Inspiration is the rush that one feels when over taken by spiritual energy, it is the force that impels one forward into life, and it is the divine influence that brings forth creativity and vitality. Inspiration is, also, “to breath in “. The breath is a link to the most profound medicine that we carry within us. Within this nearly unconscious gesture, a breath, that we enact 1,261,440,000 (1 and 1/4 billion) times in our life span there is a simple yet profound healing capability.

Our first act when we emerge from the womb is to inspire. Our last act is to dis-inspire or expire. These breaths, first in and finally out, are like parentheses that encompass our corporal life. It is no surprise that the breath would be so remarkably linked to the power of healing.

Subsequent columns will provide specific instructions for the following breathing practices:

• Full Chest and Abdominal Breathing
  
• Every Seventh Breath Full and Relaxed
  
• Extending the Inhalation, Extending the Exhalation
  
• Exhale to Compress the Organs
  
• Rapid Abdominal Breathing
  
• Alternate Nostril Breathing
  

• Abdominal Lift
  

There is a self-healing impulse which is part of every person’s body, mind and spirit. In most cultures the traditional healing system is based on enhancing and supporting this inborn healing energy. For some reason knowledge of how to enhance our automatic healing impulse has been lost in the United States and the Western world until very recently. For several hundred years we have believed that the disease comes from outside and attacks the individual who is a helpless victim. Many disorders including heart disease, diabetes, stroke and cancer have been found to be largely preventable. We are now realizing that even though the disease may come from the outside, as in a virus, the internal healing mechanism of the immune system is the most important healer. The best and most profound medicine is already in us. We must learn and then apply methods to turn the medicine on and activate its ability to heal us.

Self-health responsibility, more than any other possible option, is the solution to our healing. Evidence for the truth of this fact is coming at us from everywhere. Research has shown that diet, exercise and stress management are powerful tools for maintaining health. However, in the Western world we have little tradition that is well tried in support of self-health actions. Diets change every day. Jogging was thought to be a perfect system but now has been found to be less beneficial than simple walking. Aerobics sold a great deal of equipment but was found to be detrimental to many people. Now low impact aerobics is the latest approach.

The Qigong of China and the Pranayama of India are systems of self-applied health enhancement which are easy to learn and simple to apply. Self-care is one of the most important features of the Asian traditional systems of medicine. These ancient philosophical and medical theories encourage, and, in fact, demand action and responsibility on the part of the person who is seeking to maintain or enhance health.

The self-application of health enhancement methods is particularly remarkable because of the broad array of real health benefits that are triggered. These practices modify and accelerate the body’s own self-regulating physiological and bioenergetic mechanisms. They have a very practical application for healing diseases as well as supporting health maintenance, endurance and longevity. In addition, the very same practices, refined, deepened, and perfected, link to a whole realm of more metaphysical practices focused toward spiritual growth.

In the modern Western world the prevailing medical system is tragically lacking in strategies that a person or patient can implement themselves to support their own healing process. Aside from being patient and compliant to the physician’s orders there has generally been little that the patient could do. The self-applied health enhancement methods (SAHEM), that spring from the Asian traditions, are tried and true techniques refined over thousands of years that are ready to be used now. A rapidly expanding health care revolution in the areas of patient responsibility and patient action is necessary immediately to meet the urgent need for solutions to the crisis in medical costs and the crisis in quality of care. These health enhancement practices lend themselves completely and readily to the critical need for patient applied self-care which complements any clinical strategy whether it be as conservative as acupuncture or as radical as surgery.

In their most complete and comprehensive form the ancient traditions of self-applied health enhancement and personal development include:

• breath practice
  
• relaxation
  
• gentle movement
  
• reflex stimulation (self-applied massage, stroking, thumping, pressure).
  
• concentration
  
• focus
  
• intention
  
• meditation
  
• visualization
  
• affirmation
  
• emotional resolution
  
• attitudinal harmony
  
• toning, sounding or chanting
  

• Breath Practice
  

  
  

• Relaxation Practice
  

  
  

• Gentle Movement
  

  
  

• Self-Applied Massage
  

These are easy to learn, easy to apply, require no special knowledge or training and can be practiced by all people (sick or well) daily with very little impact on time or energy. In fact, they actually give the individual, both time and energy-time, because there is less fatigue and forgetfulness, and energy, because the function of the organs and glands is enhanced and regenerated. Every minute spent applying these methods is returned to the practitioner in a need for less sleep. Every unit of energy spent brings forth an internal ability to generate an even greater amount of energy.

Concentration, focus, intention, meditation, visualization, affirmation, emotional resolution, attitudinal harmony and toning are more advanced aspects of the practice of self-applied health enhancement. These self-applied tools generally serve to support the practitioner in moving beyond the first layer of the quest for greater health and comfort. Beyond the preliminary practices one might still be seeking improved health, but, in addition, areas such as self-esteem, personal empowerment and spiritual growth may also be enhanced. Such advanced methods are very common in the daily practice of the men and women in the monastic aspect of many spiritual traditions.

The preliminary methods of Qigong can be learned and practiced as individual techniques. However, integrated into a singular practice they become even more powerful. This integration of breathing practice, relaxation techniques, gentle movement and self massage, saves on time which is so precious to most people in Western culture. Traditions of this type of practice from both China and India have integrated the four preliminary methods for thousands of years into systems that are highly refined. The preliminary methods are profound in effect and yet extremely simple to learn and apply. Especially in the Chinese arts of Tai Chi and Qigong, the methods are merged into a singular practice which is sometimes called moving meditation or meditation in motion. In China, literally millions of people practice these methods daily. Children in schools, industrial workers in factories, elders in the parks and patients in hospitals all apply the preliminary methods faithfully on a daily basis.

Each of the following “how to” sections are offered to give the reader the preliminary methods of self-care in the simplest of terms. Most reference to Asian traditions, while wonderful and fascinating, have been removed as these practices are completely universal in their application.

There are several guidelines which will help to make these new aspects of your life most effective while keeping your interest and not taking up too much of your time:

• Do some of these practices every day. Put them at the core of your life. Consider them as central in your day as you do rest, bathing and tooth care.
  

  
  

• Keep it simple and fun. Start with less and allow more to come as it is appropriate. If this practice becomes a stressful issue in your life, it is more of a problem than it is a solution.
  

  
  

• Make up your own system. Change the order. Be the inventor of your practice. All of this was made up by someone and you are the best person to make it up for you.
  

  
  

• Seek guidance and support but avoid highly regimented systems whose masters and teachers infer that their way is the “only” or “right” way.
  

  
  

• Don’t leave the comfort zone. Increase the intensity of your practice only when it feels easy to do so. Build and regenerate yourself slowly. Go too far and you will have created a reason for stopping the practice.
  

The magnitude of the crisis in modern medicine demands immediate and broadly pervasive consumer action to enhance health and curb medical spending. These simple methods practiced by us all, vigilantly and on a daily basis, can precipitate an absolutely remarkable revolution in the history of human health care and medical evolution. Let’s do it!

The Healer Within columns will provide simple Self-Applied Health Enhancement Methods, including:

• Breath Practice
  

  
  

• Relaxation Practice
  

  
  

• Gentle Movement
  

  
  

• Self-Applied Massage
  

In the critical disease of addiction to alcohol and to drugs the emerging treatment of choice is acupuncture. This is a wonderful breakthrough because the former treatment of choice was drugs. It is ironic and sad that our best technique to detoxify addicts from drugs was more drugs. The drug treatment happened in extremely expensive treatment facilities; whereas, the acupuncture treatment is effective for most people in a completely out patient setting. This is a revolution in health care.

The acupuncture points for this treatment are all in the ears. I use this example here because it is fascinating to note the extent to which treatment of the ear reflexes trigger powerful healing mechanisms in the human body. Research has shown that at least one way in which the stimulation of ear reflexes works is through the activity of the brain chemistry, specially the neurotransmitters. Acupuncture or pressure stimulation of the ear reflexes stimulates the productivity of important neurotransmitters.

One of our patients at the Health Action Clinic had an unusual pain that was caused by the contraction of his prostate gland. Sometimes this painful contractions would occur after sex.

Occasionally, it would occur spontaneously. It was very painful and would last for hours. He was very much against the use of drugs. He tried relaxation, hot beverages, yoga and shifting to many different positions. He also felt that acupuncture and herbal formulas were helpful in regulating his health, in general. What gave him the most direct relief of the intense pain in his prostate was self-applied massage of the ear. Within 5 minutes of vigorous massage to the whole ear and about two minutes of massage to the prostate reflex the pain would ease and disappear.

Massage of the ear is similar to massage of the foot and hand. Begin with moderate pressure and work over the entire ear on both sides. Notice areas of discomfort. Return and work the uncomfortable areas vigorously. This may not bring immediate results as in the two examples given. Vigilant application of self-applied massage over long periods of time has helped many people to overcome serious health disorders.

• Self-Applied Massage of the Feet
  

  
  

• Self-Applied Massage of the Hands
  

Slow, non-intense, daily practice of moderate exercise, as it has been done in China through Qigong and in India through Yoga for centuries, is now emerging, with scientific authorization as the fitness enhancement practice of choice. While it seems belated in a culture so scientifically evolved, this information is a real miracle in a time of serious crisis in our health care. Already fit who can jog, do aerobics and afford health club membership. Now, especially when we look to how the Asian traditions have refined this idea over time, the unwell, the bedridden, those limited to wheel chairs, elders and even the partially paralyzed can derive significant fitness building through moderate self-applied practices of Qigong and Yoga.

The movement arts of the Asian cultures are profoundly beautiful and extremely extensive. In China there are literally thousands of movements and postures with variations depending on whether they originate in northern or southern China, in specific families, specific monastic traditions or in one of many lineages of a simplified, preliminary approach that is easy to learn and use to support practitioners toward better health.

Beyond these preliminary movements and postures there are the 108 specific gestures in Yang style Chi and there are other short and long Tai Chi forms. There are the Qigong forms that mimic many animals: tiger, crane, bear, deer, eagle, snake and rhinoceros, as well as the mythological dragon and phoenix. There are forms for the seasons, the climates, the elemental forces of the cosmos, the colors, the internal organs, revered immortal masters and particular health disorders. Some forms are just practical and for fitness, others are esoteric and spiritual. All have fitness and health applications.

It must be remembered that in the Asian cultures the Qi, the vitality or energy, is of foremost important in health and fitness. The preliminary methods regarding movement and posture may seen strange or senseless; however, they are focused first on enhancing and moving the Qi. It is an illusion to think that the best way to mobilize the Qi is with vigorous movement. Some of the movements and posture which seem to have the least content or action are actually the most profound methods for generating Qi, circulating Qi and enhancing one’s own awareness of Qi. Use these movements and postures as a seed to grow your own passion and devotion to your personal practice. Look to the martial arts, to ballet, to yoga, to personal self-expression for inspiration. Admire and copy the animals, as did the ancient physician Hua To. They have an inherent sense of nature’s rhythm and law. Borrow from the great masters and the great traditions but also bring your own essence forth as well. Hold to the remembrance that it is the life force, the vitality, the bioenergetic field, the Qi that is your focus.

Basic Movements to Stretch the Body and Release the Bioenergy

Please remember the guidelines for mastering the self-applied health enhancement methods (SAHEM). These movements are meant to be the seeds of your own inventiveness. Please, do not sabotage your mastery by thinking they must be done a certain way. Make it up, make it fun, spread the word. Learn from others, add favorites, steal from the masters; they are always willing to share. Be careful, honor your limits. Bring the breath and relaxation practices together with the effort of the movements, that is the balance. When you have made contact with the extent to which gentle movement has a profound health effect, you have become a part of the solution to the medical crisis. Note on the numbers: The suggested numbers of applications per day and the number of repetitions are present because we love and need guidance. However, everyone is unique, and the numbers are really up to you within the context of the guidelines about fun, limits, the comfort zone, etc. Enjoy!

1. Preliminary Standing Posture

Stand with the feet at shoulders width, toes pointed forward. Allow the shoulders to relax, the neck and head to be perched directly on top of the shoulders, deepen the breath. Allow the knees to be slightly bent. Bring the pelvis into its position as a bowl in which the organs rest by rocking its bottom forward helping the lower back to uncurl and elongate. Soften the gaze. Turn your awareness toward a sensitivity to whatever the body energy or Qi might feel like.

2. Shaking the Whole Body to Release and Circulate the Energy

From the preliminary position begin to wiggle the fingers and bounce, deepen the breath. Increase the bounce and allow the hands to begin to shake. Add shaking of the head and shoulders. Relax the jaw. You will find that this is one of the best exercises to bring immediate sensation of the energy or Qi. Exaggerate the movement, prolong it, shift weight from foot to foot, make sounds, find your own best way to use this exercise.

Application Suggestions:

• Health maintenance: 2 to 3 times per day.
  
• Health enhancement: 6 to 10 times per day.
  
• Disease intervention: 10 to 15 time per day.
  
• Getting started: Take this dose carefully to start. If you have physical limits, 2 to 3 times per day. Once you get the energy going, try to direct it to the organs and glands.
  

3. Twist from the Waist, Swing the Arms Ringing the Gong

From the preliminary position rotate the torso. The movement should seem to come from the waist, although it is actually initiated at the ground from the feet. The shoulders follow the waist and the arms follow the shoulders, they just dangle and swing. Turn the head completely -as far as it will comfortably go- to look behind. The breath is full and there is a dynamic relationship between action and relaxant. Bring as much relaxant to the movement as possible. Notice that the arms and hands hit the body. This hitting or thumping can become purposeful when aimed at the reflexes of the kidneys, spleen and liver. This will be discussed in the section on self-applied massage.

Application Suggestions:

• Health maintenance: 2 to3 times per day, 20 to 50 repetitions.
  
• Health enhancement: 6 to 10 times per day, 20 to 50 repetitions.
  
• Disease intervention: Start slowly and build up to 10 to 15 sessions per day, 20 to 50 repetitions.
  
• Getting started: 2 to 3 sessions per day. This exercise alone has tremendous benefits, and it can be done briefly as a warm up. Explore its effect if done hundreds of times. Honor your limits.
  

4. Swing the Arms Forward, Rise upon the Toes, Arms Back, Swing Back onto Heels

Tradition claims that this movement alone, with relaxation and deep breathing can help to cure serious diseases. Starting in the preliminary posture rock forward onto the toes and swing the arms forward. Palms may face backward or forward, you decide. Remember to make it up and make it fun. Now, rock back on the heels. Practice will show you how far back you can go. Breath deeply and relax. Repeat. This is not a fancy gesture but it has profound potential. Turn your awareness to the forces of body energy for a lesson in the value of this technique. Remember, patience in your quest for the sensation of elusive life energy, Qi.

Application Suggestions:

• Health maintenance: 2 to 3 sessions per day, 20 to 50 repetitions.
  
• Health enhancement: 6 to 10 sessions per day, 20 to 50 repetitions
  
• Disease intervention: Start slowly and build up to 10 to 15 sessions per day, 20 to 50 repetitions. It is said that if one does this 100 times per day it will heal many diseases, if done 1000 times per day it can lead to times per day it can lead to immortality.
  
• Getting started: 2 to 3 sessions per day.