With one inhalation, it is lifted; every breath returns to the navel. With one lift, it is swallowed; water and fire meet. Regardless of whether one is walking, standing, sitting or lying down, the tongue stirs the hua Chi pool and touches the upper palate. When the body fluids start to flow, one rinses and swallows it, making a sound of 啯啯. All the water in a person's body is salty, but the water in the pool beneath the tongue is sweet and bland. It is also said that when you swallow the 啯啯 sound, all the warmth will be evenly distributed. Take a deep breath through your nose, and with your mind and eyes, send it along with the saliva to the lower part of the navel, the dantian. Hold it for a moment and inhale. Then, gently lift the lower part as if you were holding a bowel movement, and with your mind and eyes, lift the coccyx, pinch the upper part of the spine, let it pass through the jade pillow, and insert it into the mud pill. Then, exhale. Cycle over and over again, with long-term practice, one's spirit will be strong and vigorous, and no diseases will arise.