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Chapter 1 of 1
六字诀
Overall Interpretation
The Six-Character Formula is a breathing and vital-nourishing practice (a method of cultivating body and mind through breath and vocalization) handed down from ancient China. Its core approach is distinctive: rather than relying on medicine or external therapies, it works through breath-guided movement—combining specific exhalation sounds with coordinated physical postures—to awaken the vitality of the internal organs, ward off pathogenic influences, and delay premature decline associated with aging.
The origins of this method trace back a long way. As early as the Qin-Han period, the Lüshi Chunqiu (Annals of Lü Buwei) contained records of breath-guiding practices. The Zhuangzi, Chapter on Finding Delight in Everything states: "Blow and exhale, expel the stale and take in the fresh; stretch like a bear and extend like a bird—this is all for longevity." In other words, by breathing to expel the old and absorb the new, and imitating the movements of bears and birds, one could nourish life and prolong it. By the Northern and Southern Dynasties, Tao Hongjing systematically distilled six exhalation-vocalization methods—chui (blow), hu (breathe out), xi (sigh), he (scold), xu (whisper), and si (breathe)—in his Yangxing Yanming Lu (Records of Nourishing Life and Extending Vitality), explaining the purpose of each. Subsequently, Master Zhiyi of the Sui Dynasty and Sun Simiao of the Tang Dynasty further refined the practice, matching the six sounds to the five organs and the Triple Burner, and composing mnemonic verses that have been passed down to this day.
Sun Simiao's Weisheng Ge (Song of Health) summarizes it thus:
In spring, xu clears the eyes; in summer, he benefits the heart. In autumn, si; in winter, chui—lungs and kidneys find their peace. Throughout the seasons, hu aids the spleen in digestion. With xi to the Triple Burner, heat has no reason to remain. Comb the hair often, keep the breath gathered in; Click the teeth repeatedly, and swallow the saliva within. If you wish not to die, cultivate the head with care; Rub the hands together and stroke the face everywhere.
Internal Logic: The key to the Six-Character Formula lies in mouth shape and pronunciation—through the differential exertion of the lips, teeth, tongue, and throat in various articulatory patterns, the movement of qi and blood through the corresponding organ meridians is stimulated.
Preparation Posture and Breathing Method
Preparation Posture 🧘: Stand with feet shoulder-width apart, head erect and neck straight, chest gently drawn in and back extended (chest slightly tucked, back relaxed and open), waist and hips relaxed, knees slightly bent, the entire body at ease, breathing natural.
Breathing Method 💨: Use natural abdominal breathing—the abdomen naturally expands on inhalation and contracts on exhalation. Note the order: exhale first, then inhale. While exhaling, pronounce the corresponding sound and simultaneously gently lift the perineum and draw in the lower abdomen (lightly lifting and retracting the perineal area and lower abdomen), shifting the body's center of gravity to the heels.
Breath Regulation 🌿: After practicing each sound 6 times, perform one round of breath regulation, resting briefly and returning to natural breathing.
I. Xu Sound — Smoothing Liver Qi
Pronunciation and Mouth Shape: "Xu" is pronounced xū. The lips are lightly closed with a slight horizontal stretching tension; the tongue tip extends forward and contracts slightly inward; a small gap remains between the upper and lower teeth.
Movement: Exhaling while chanting "xu," gently press the big toes to the ground. Slowly raise both hands from in front of the lower abdomen, backs of the hands facing each other, passing along the sides of the ribs up to shoulder height, then spread the arms upward and outward to either side like a bird opening its wings, palms angled upward. As the breath is expelled, open the eyes as wide as possible, assuming a state of "inward observation" (gaze withdrawn, spirit focused within). When the exhalation ends and inhalation begins, bend the elbows and draw the hands back, slowly lowering them past the face, chest, and abdomen to rest naturally at the sides. This completes the second utterance. Six repetitions complete one round, followed by one cycle of breath regulation.
II. He Sound — Nourishing Heart Qi
Pronunciation and Mouth Shape: "He" is pronounced hē. The mouth is half-open, the tongue tip presses against the lower teeth, and the tongue surface presses downward.
Movement: Exhaling while chanting "he," gently press the big toes to the ground. With palms facing inward, raise both hands from the lower abdomen, ascending along the front of the body to the level between the breasts, then turn the palms outward and continue lifting to eye height. When the exhalation ends and inhalation begins, turn the palms to face the face, and slowly lower the hands past the face, chest, and abdomen to rest naturally at the sides. Six repetitions complete one round, followed by one cycle of breath regulation.
III. Hu Sound — Strengthening Spleen Qi
Pronunciation and Mouth Shape: "Hu" is pronounced hū. The lips purse into a tube shape, the tongue curls slightly upward and extends forward with effort.
Movement: Exhaling while chanting "hu," gently press the big toes to the ground. Raise both hands from the lower abdomen, palms facing upward, to the level of the navel, then rotate the left hand outward and press upward to the crown of the head, while simultaneously rotating the right hand inward and pressing down to the lower abdomen. When the exhalation ends and inhalation begins, rotate the left arm inward so the palm faces inward and lower it from before the face; at the same time, rotate the right arm so the palm faces inward and press upward, with both hands crossing at the chest (left hand outside, right hand inside), then rotate inward and press down to the abdomen before returning naturally to the sides. Then switch, raising the right hand upward and pressing the left hand downward, repeating the same motion for the second repetition. Alternate left and right in this manner, completing 6 repetitions (3 each side) as one round, followed by one cycle of breath regulation.
IV. Si Sound — Supplementing Lung Qi
Pronunciation and Mouth Shape: "Si" is pronounced sī (commonly read as "si"; the canonical pronunciation is "xi"). The mouth is open with the palate raised, and the tongue tip lightly touches the lower palate.
Movement: Exhaling while chanting "si," raise both hands from the lower abdomen, gradually turning the palms upward. When they reach chest height, rotate both arms outward, turning the palms outward into vertical palms, with fingertips pointing toward the throat. Then extend both arms outward to the sides, widening the chest and pushing the palms outward, like a bird spreading its wings. When the exhalation ends, allow both arms to fall naturally as you inhale, returning to the sides. Six repetitions complete one round, followed by one cycle of breath regulation.
V. Chui Sound — Nourishing Kidney Qi
Pronunciation and Mouth Shape: "Chui" is pronounced chuī. The lips are pursed, and the breath is expelled through the puckered opening.
Movement: Exhaling while chanting "chui," grip the ground with all five toes and arch the soles of the feet. Raise both arms from the sides of the body, sweeping past the Changqiang point (near the coccyx) and the Shenshu point (lower back), drawing an arc forward, then lifting in front of the body to the height of the collarbones. Both arms form a rounded circle as if holding a large ball, with fingertips facing each other. Squat down as the arms lower with the movement; when the exhalation ends, both hands rest above the knees. Maintain an upright torso during the squat. When exhalation ends, slowly stand up while inhaling, and let both arms fall naturally to the sides. Six repetitions complete one round, followed by one cycle of breath regulation.
VI. Xi Sound — Regulating the Triple Burner
Pronunciation and Mouth Shape: "Xi" is pronounced xī. The lips part slightly, the tongue draws back somewhat, the tongue tip points downward, and a natural, gentle smile graces the face.
Movement: Exhaling while chanting "xi," press the fourth and fifth toes to the ground. Raise both hands from the sides as if holding something precious, passing the abdomen and ascending to chest height, then rotate both arms outward, turning the palms outward, and press upward to above the head, palms turned upward with fingertips facing each other. Upon inhalation, spread the five fingers and slowly lower both hands from either side of the head along the sides of the body, using mental intention to guide the breath downward to the tips of the fourth toes. Six repetitions complete one round, followed by one cycle of breath regulation.
Full Routine ☯: For each sound, perform 6 breaths as one round, practicing 3 rounds each in the morning and evening. Only through long-term, consistent practice will the health-nourishing benefits manifest.
Related concepts:
Further reading:
This content is based on traditional wellness practice texts from ancient sources and is provided for cultural study and general fitness reference only. It does not constitute medical or rehabilitation advice. Practice should be adapted to individual capacity; special populations and those experiencing discomfort should consult professionals.
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