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Consumer Empowerment: Health Promotion

In this link, on Health Promotion, details of Personalised Lifestyle Programmes for the different temperamental combinations are listed based on the Tibb principles of Temperament, Humours, Lifestyle Factors and Physis – therefore  identifying your temperamental combination as well as an understanding of the Tibb Lifestyle Factors are essential.

consumer empowerment: health promotion exercise tibb breathing - ch12 - Consumer Empowerment: Health PromotionTo recap, in the discussion of the Tibb principle of Temperament it was highlighted that each individual has a temperamental combination of a dominant and sub-dominant temperament with an overall qualitative state of one dominant quality less of the two adjacent qualities and the least amount of an opposite quality.

In the discussion on Humours it was mentioned that each person also has a unique humoral balance and health will only be maintained if the overall quality of the humours are the same as the overall quality associated with an individual’s temperamental combination. Unfortunately, this ideal humoral balance is constantly changing from the qualitative effect of the lifestyle factors.

Health promotion is based on assisting physis in ensuring that the overall qualities of humours are the same as the overall qualities of the individual’s temperament and being aware that increasing this dominant quality from the lifestyle factors will be detrimental. The rule to remember is

AN INCREASE IN THE DOMINANT QUALITY ASSOCIATED WITH AN INDIVIDUAL’S TEMPERAMENTAL COMBINATION FROM LIFESTYLE FACTORS, WILL HAVE A NEGATIVE EFFECT.

Also mentioned previously, health promotion, within the context of an individual’s temperamental combination is best achieved before the age of 40, after which chronic conditions may develop. In fact, implementing the Tibb Personalised Lifestyle Programme early in life, will most certainly delay the onset of chronic conditions for at least 10-20 years.

Listed below are eight Personalised Lifestyle Programmes in Health Promotion based on temperamental combinations of a dominant and sub-dominant temperament.

1.     Dominant Sanguinous sub-dominant Bilious

2.     Dominant Bilious sub-dominant Sanguinous

3.     Dominant Sanguinous sub-dominant Phlegmatic

4.     Dominant Phlegmatic sub-dominant Sanguinous

5.     Dominant Phlegmatic sub-dominant Melancholic

6.     Dominant Melancholic sub-dominant Phlegmatic

7.     Dominant Melancholic sub-dominant Bilious

8.     Dominant Bilious sub-dominant Melancholic

 

Each lifestyle programme includes:

  • The dominant quality associated with the temperamental combination,
  • Examples of the different lifestyle factors that can increase this quality,
  • The various illnesses that each temperamental combination is prone to.
  • Guidelines on health promotion and maintenance through lifestyle factors for each temperamental combination.

CLICK HERE for your Personalised Lifestyle Programme: Dominant Sanguinous sub-dominant Bilious Temperament

Overview

As heat is the dominant quality associated with your temperamental combination, an increase in heat from the Six Lifestyle Factors will negatively affect you to the greatest extent. An increase in moistness and dryness will also affect you, but to a lesser extent, whereas an increase in the quality of coldness will be beneficial for you.

An increase in heat can be as a result of:

summer very hot weather
humid environment/weather Hot & Moist and Hot & Dry food and drink
anger strenuous exercises
not enough sleep

The illnesses that this combination are inclined to are those associated with the dominant Sanguinous Temperament:

Congestive headache High blood pressure
Diabetes Urinary tract infection
Rheumatoid arthritis Pre-menstrual tension.

To a lesser extent this combination will also be inclined to illnesses of the Bilious Temperament:

Migraine Stress
Bronchitis Overactive thyroid
Hay fever Endometriosis

 

Health Promotion for this temperamental combination

As heat is the dominant quality associated with your temperamental combination an excess of heat from the lifestyle factors will have a negative effect on you.

Food and Drink

Ideally your combination should eat mostly Cold & Dry foods, followed by Cold & Moist foods, less of Hot & Dry foods, and the least amount of Hot & Moist foods.

Listed below are the four different diet charts

consumer empowerment: health promotion exercise tibb breathing - chart3 02 01 - Consumer Empowerment: Health Promotion

Additional dietary advice:

  • Stick to the above diet especially in summer, spring and in coastal areas.
  • Avoid spicy, processed, and salty foods.
  • Drink at least 2 litres (8 glasses) of water per day.
  • Eat simply and avoid eating a lot of different types of foods in the same meal.
  • When emotional or upset, sit down, take a few deep breaths, or drink a glass of water.

 

Environmental Air & Breathing

  • Keep cool in hot weather.
  • Recommended breathing exercises include the Tibb Slow and Deep breathingTibb Deep Rhythmic breathing, the Tibb Mental/Emotional breathing exercises:

 

The Tibb Slow and Deep Breathing Exercise

This exercise has a calming effect and therefore is ideal in meditation exercises for all temperamental types, especially for people with a dominant/sub-dominant bilious temperament.

  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair.
  • Close your eyes and focus on your breathing.
  • Take slow and deep breaths, breathing out through the nose, distending, and filling the stomach.
  • Continue breathing this way for 5 minutes.

 

The Tibb Deep Rhythmic Breathing Exercise

This exercise is prescribed for all temperamental types. Try doing it on a regular basis, preferably in the early morning.

  • Select a protected time and space.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Draw a breath through the nose.
  • Hold the breath as long as possible.
  • Gaze upwards, and exhale forcefully through the mouth – the mouth should be opened in an ‘O’ shape.
  • Repeat to a maximum of 15 times

 

The Tibb Mental/Emotional Breathing Exercise

This exercise is also prescribed for all temperamental types. It creates harmony in the two hemispheres of the brain. Do this exercise early in the morning or late afternoon.

  • Select a protected time and space, free from interruptions.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Your right index finger should be used to close the left nostril. Take a long, deep breath through your right nostril, and hold for 15 to 20 seconds,
  • Release the finger closing the nostril and close the right nostril with the right thumb.
  • Breathe out through the left nostril forcefully. This counts as one complete breath.
  • Repeat the same process starting with the opposite nostril.
  • Start by doing 5 breaths, and slowly build up to 10.
  • After completing the exercise, rest for at least 5 minutes in the same position.

 

Physical Exercise

  • Inadequate rest and strenuous exercise will negatively affect your temperamental combination
  • Aerobic exercises are beneficial
  • Pilates is advisable
  • Include in the choice of physical exercises, the Tibb Walking Exercise, and the Tibb Jogging Exercise:

 

The Tibb Walking Exercise

  • Warm up by walking normally, swinging your arms gently. Do this for about 2 minutes initially.
  • Then walk briskly, raising the legs and swinging your arms firmly. Do this for about 5 minutes.
  • Then cool down by walking normally, as in the warmup. Do this for about 2 minutes.
  • Do these exercises daily but increasing the time for each session weekly to a maximum of 25 minutes per session.

 

The Tibb Jogging Exercise

  • Jog on the spot, lifting the knees as high as possible, putting the weight only on the balls of the feet – (prancing). At the same time swing arms in a full circular motion.
  • Start by doing this for 30 seconds building up to 5 minutes.
  • Increase gradually by 30 seconds, to a maximum of 10 minutes per session.

 

Sleep

  • Six to seven hours sound sleep is essential. Early to bed and early to rise is best for everyone but especially for the dominant Sanguinous temperament.
  • Lack of sleep (less than five hours on a continuous basis) and late nights will negatively affect you.

 

Emotions & Feelings

  • Extreme emotions of worry, anger and excessive excitement are the emotional excesses of your temperamental combination and should be managed with breathing and meditation exercises.
  • A 5 -10-minute relaxation break after lunch is beneficial.
  • The following meditation exercises are advised together with the Tibb Slow and Deep Breathing Exercise, the Tibb Heart Meditation Exercise, and the Tibb Pineal Body Meditation Exercise.

 

The Tibb Heart Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the heart and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

 

The Tibb Pineal Body Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the area between the eyebrows and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

 

Elimination

  • A regular high-fibre diet should be adopted to keep your colon clear.
  • Natural laxatives should be taken regularly.

 

 

CLICK HERE for your Personalised Lifestyle Programme: Dominant Bilious sub-dominant Sanguinous Temperament

As heat is the dominant quality associated with your temperamental combination, an increase in heat from the Six Lifestyle Factors will negatively affect you to the greatest extent. An increase in moistness and dryness will also affect you, but to a lesser extent, whereas an increase in the quality of coldness will be beneficial for you.

An increase in heat can be as a result of:

summer very hot weather and environment
anger Hot & Dry and Hot & Moist food and drink
strenuous exercise not enough sleep

The illnesses that this combination are inclined to are those associated with the dominant Bilious Temperament:

Migraine Stress
Bronchitis Overactive thyroid
Hay fever Endometriosis

To a lesser extent this combination will also be inclined to illnesses of the Sanguinous Temperament:

Congestive headache High blood pressure
Diabetes  Urinary tract infection
Rheumatoid arthritis Pre-menstrual tension.

 

Health Promotion for this temperamental combination

As heat is the dominant quality associated with your temperamental combination an excess of heat from the lifestyle factors will have a negative effect on you.

 

Food and Drink

Ideally your combination should eat mostly Cold & Moist foods, followed by Cold & Dry foods, less of Hot & Moist foods, and the least amount of Hot & Dry foods.

Listed below are the four different diet charts

Listed below are the four different diet charts

consumer empowerment: health promotion exercise tibb breathing - chart3 02 01 - Consumer Empowerment: Health Promotion

Additional dietary advice:

  • Stick to the above diet especially in summer and spring.
  • Avoid spicy, processed, and salty foods.
  • Drink at least 2-3 litres (8-12 glasses) of water per day.
  • Eat simply and avoid eating a lot of different types of foods in the same meal.
  • When emotional or upset, sit down, take a few deep breaths, or drink a glass of water.

 

Environmental Air & Breathing

  • Fresh air and a cool, properly ventilated environment is most ideal.
  • Avoid exposure to the sun, or hot climates.
  • Air-conditioners are acceptable.
  • Recommended breathing exercises include Tibb Deep Rhythmic breathing, the Tibb Mental/Emotional breathing exercise, the Tibb Slow and Deep breathing exercises:

 

The Tibb Deep Rhythmic Breathing Exercise

This exercise is prescribed for all temperamental types. Try doing it on a regular basis, preferably in the early morning.

  • Select a protected time and space.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Draw a breath through the nose.
  • Hold the breath as long as possible.
  • Gaze upwards, and exhale forcefully through the mouth – the mouth should be opened in an ‘O’ shape.
  • Repeat to a maximum of 15 times

The Tibb Mental/Emotional Breathing Exercise

This exercise is also prescribed for all temperamental types. It creates harmony in the two hemispheres of the brain. Do this exercise early in the morning or late afternoon.

  • Select a protected time and space, free from interruptions.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Your right index finger should be used to close the left nostril. Take a long, deep breath through your right nostril, and hold for 15 to 20 seconds,
  • Release the finger closing the nostril and close the right nostril with the right thumb.
  • Breathe out through the left nostril forcefully. This counts as one complete breath.
  • Repeat the same process starting with the opposite nostril.
  • Start by doing 5 breaths, and slowly build up to 10.
  • After completing the exercise, rest for at least 5 minutes in the same position.

 

The Tibb Slow and Deep Breathing Exercise

This exercise has a calming effect and therefore is ideal in meditation exercises for all temperamental types, especially for people with a dominant/sub-dominant bilious temperament.

  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair.
  • Close your eyes and focus on your breathing.
  • Take slow and deep breaths, breathing out through the nose, distending, and filling the stomach.
  • Continue breathing this way for 5 minutes.Physical Exercise
  • Inadequate rest and strenuous exercise will negatively affect your temperamental combination.
  • Aerobic exercises are beneficial.
  • Pilates is advisable.
  • Include in your choice of physical exercise, the Tibb Walking Exercise:

The Tibb Walking Exercise

  • Warm up by walking normally, swinging your arms gently. Do this for about 2 minutes initially.
  • Then walk briskly, raising the legs and swinging your arms firmly. Do this for about 5 minutes.
  • Then cool down by walking normally, as in the warmup. Do this for about 2 minutes.
  • Do these exercises daily but increasing the time for each session weekly to a maximum of 25 minutes per session.

Sleep

  • A good night’s sleep for 6-8 hours is advisable.
  • Lack of sleep (less than five hours on a continuous basis) and late nights will negatively affect you.

Emotions & Feelings

  • Extreme emotions of anger, excitability, irritability, excessive speech, are the emotional excesses of your temperamental combination and should be managed with breathing and meditation exercises.
  • A 5 -10-minute relaxation break after lunch is beneficial.
  • The following meditation exercises are advised together with the Tibb Slow and Deep Breathing Exercise, the Tibb Heart Meditation Exercise, and the Tibb Pineal Body Meditation Exercise.

The Tibb Heart Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Put the head down, close the eyes, concentrate on the heart, and breathe in deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

The Tibb Pineal Body Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the area between the eyebrows and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

Elimination

  • A regular high-fibre diet should be adopted to keep your colon clear.
  • Natural laxatives should be taken regularly

CLICK HERE for your Personalised Lifestyle Programme: Dominant Sanguinous sub-dominant Phlegmatic Temperament

Overview

As moistness is the dominant quality associated with your temperamental combination, an increase in moistness from the Six Lifestyle Factors will negatively affect you to the greatest extent. An increase in heat and coldness will also affect you, but to a lesser extent, whereas an increase in the quality of dryness will be beneficial for you.

An increase in moistness can be as a result of:

Rainy season  humid environmental and weather
excessive sleep and rest depression and fear
lack of exercise Hot & Moist and Cold & Moist food & drink

The illnesses that this combination are inclined to are those associated with the dominant Sanguinous Temperament:

Congestive headache High blood pressure
Diabetes Urinary tract infection
Rheumatoid arthritis Pre-menstrual tension.

To a lesser extent this combination will also be inclined to illnesses of the Phlegmatic Temperament:

Asthma (Phlegmatic) Colds & Flu
Sinusitis  Anaemia
Underactive thyroid Polycystic ovarian syndrome

 

Health Promotion for this temperamental combination

As moistness is the dominant quality associated with your temperamental combination an excess of moistness from the lifestyle factors will have a negative effect on you.

Food and Drink

Ideally your combination should eat mostly Cold & Dry foods, followed by Hot & Dry foods, less of Cold & Moist foods, and the least amount of Hot & Moist foods.

Listed below are the four different diet charts

consumer empowerment: health promotion exercise tibb breathing - chart3 02 01 - Consumer Empowerment: Health Promotion

Additional dietary advice:

  • Stick to the above diet especially during summer and in rainy weather.
  • Avoid salty, sweet, fried, and processed foods.
  • Drink at least 1 ½ – 2 litres (6-8 glasses) of water a day.
  • Eat simply and avoid eating a lot of different types of foods in the same meal.
  • When emotional or upset, sit down, take a few deep breaths, or drink a glass of water.


Environmental Air & Breathing

  • Keep cool in hot weather and warm in wet weather.
  • Recommended breathing exercises include the Tibb Deep Rhythmic Breathing, the Tibb Mental/Emotional Breathing, and the Tibb Slow and Deep Breathing exercises:

 

The Tibb Deep Rhythmic Breathing Exercise

This exercise is prescribed for all temperamental types. Try doing it on a regular basis, preferably in the early morning.

  • Select a protected time and space.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Draw a breath through the nose.
  • Hold the breath as long as possible.
  • Gaze upwards, and exhale forcefully through the mouth – the mouth should be opened in an ‘O’ shape.
  • Repeat to a maximum of 15 times

 

The Tibb Mental/Emotional Breathing Exercise

This exercise is also prescribed for all temperamental types. It creates harmony in the two hemispheres of the brain. Do this exercise early in the morning or late afternoon.

  • Select a protected time and space, free from interruptions.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Your right index finger should be used to close the left nostril. Take a long, deep breath through your right nostril, and hold for 15 to 20 seconds,
  • Release the finger closing the nostril and close the right nostril with the right thumb.
  • Breathe out through the left nostril forcefully. This counts as one complete breath.
  • Repeat the same process starting with the opposite nostril.
  • Start by doing 5 breaths, and slowly build up to 10.
  • After completing the exercise, rest for at least 5 minutes in the same position.

 

The Tibb Slow and Deep Breathing Exercise

This exercise has a calming effect and therefore is ideal in meditation exercises for all temperamental types, especially for people with a dominant/sub-dominant bilious temperament.

  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair.
  • Close your eyes and focus on your breathing.
  • Take slow and deep breaths, breathing out through the nose, distending, and filling the stomach.
  • Continue breathing this way for 5 minutes.


Physical Exercise

  • Aerobic exercises are beneficial.
  • Pilates is advisable.
  • Include in the choice of physical exercises, the Tibb Walking Exercise, and the Tibb Jogging Exercise:

 


The Tibb Walking Exercise

  • Warm up by walking normally, swinging your arms gently. Do this for about 2 minutes initially.
  • Then walk briskly, raising the legs and swinging your arms firmly. Do this for about 5 minutes.
  • Then cool down by walking normally, as in the warmup. Do this for about 2 minutes.
  • Do these exercises daily but increasing the time for each session weekly to a maximum of 25 minutes per session.

 

The Tibb Jogging Exercise

  • Jog on the spot, lifting the knees as high as possible, putting the weight only on the balls of the feet – (prancing). At the same time swing arms in a full circular motion.
  • Start by doing this for 30 seconds building up to 5 minutes.
  • Increase gradually by 30 seconds, to a maximum of 10 minutes per session.

 

Sleep

  • Six to seven hours sound sleep is essential. Early to bed and early to rise is best for everyone but especially for the dominant Sanguinous temperament.
  • Sleeping more than 8 hours or less than 5 hours a night will negatively affect you.

 

Emotions & Feelings

  • Extreme emotions of worry, and excitement, are the emotional excesses of your temperamental combination and should be managed with breathing and meditation exercises.
  • A 5 -10-minute relaxation break after lunch is beneficial.
  • The following meditation exercises are advised together with the Tibb Slow and Deep Breathing Exercise, the Tibb Heart Meditation Exercise, and the Tibb Pineal Body Meditation Exercise.

 


The Tibb Heart Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Put your head down, close your eyes, concentrate on the heart, and breathe in deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.



The Tibb Pineal Body Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the area between the eyebrows and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

 

Elimination

  • A regular high-fibre diet should be adopted to keep your colon clear.
  • Natural laxatives should be taken regularly.

 

CLICK HERE for your Personalised Lifestyle Programme: Dominant Phlegmatic sub-dominant Sanguinous Temperament

Overview

As moistness is the dominant quality associated with your temperamental combination, an increase in moistness from the Six Lifestyle Factors will negatively affect you to the greatest extent. An increase in heat and coldness will also affect you, but to a lesser extent, whereas an increase in the quality of dryness will be beneficial for you.

An increase in moistness can be as a result of:

Early winter cold environment
Rainy season humid environment and weather
Depression and fear Cold & Moist and Hot & Moist food and drink
Excessive sleep and rest  lack of exercise

The illnesses that this combination are inclined to are those associated with the dominant Phlegmatic Temperament:

Asthma (Phlegmatic) Colds & Flu
Sinusitis  Anaemia
Underactive thyroid Polycystic ovarian syndrome

To a lesser extent this combination will also be inclined to illnesses of the Sanguinous Temperament:

Congestive headache High blood pressure
Diabetes Urinary tract infection
Rheumatoid arthritis Pre-menstrual tension.

 

Health Promotion for this temperamental combination

As moistness is the dominant quality associated with your temperamental combination an excess of moistness from the lifestyle factors will have a negative effect on you.

Food and Drink

Ideally your combination should eat mostly Hot & Dry foods, followed by Cold & Dry foods, less of Hot & Moist foods, and the least amount of Cold & Moist foods.

Listed below are the four different diet charts

consumer empowerment: health promotion exercise tibb breathing - chart3 02 01 - Consumer Empowerment: Health Promotion

Additional dietary advice:

  • Stick to the above diet especially during winter and in rainy weather.
  • Avoid salty, sweet, bland, fried, and processed foods.
  • Drink at least 1 ½ – 2 litres (6-8 glasses) of water a day.
  • Eat simply and avoid eating a lot of different types of foods in the same meal.
  • When emotional or upset, sit down, take a few deep breaths, or drink a glass of water.

 

Environmental Air & Breathing

  • Because of the low heat, phlegmatic people are particularly vulnerable to a cold environment as well as cold and rainy weather.
  • Recommended breathing exercises include the Tibb Deep Rhythmic Breathing, the Tibb Mental/Emotional Breathing, and the Tibb Fast and Deep Breathing exercises:


The Tibb Deep Rhythmic Breathing Exercise

This exercise is prescribed for all temperamental types. Try doing it on a regular basis, preferably in the early morning.

  • Select a protected time and space.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Draw a breath through the nose.
  • Hold the breath as long as possible.
  • Gaze upwards, and exhale forcefully through the mouth – the mouth should be opened in an ‘O’ shape.
  • Repeat to a maximum of 15 times


The Tibb Mental/Emotional Breathing Exercise

This exercise is also prescribed for all temperamental types. It creates harmony in the two hemispheres of the brain. Do this exercise early in the morning or late afternoon.

  • Select a protected time and space, free from interruptions.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Your right index finger should be used to close the left nostril. Take a long, deep breath through your right nostril, and hold for 15 to 20 seconds,
  • Release the finger closing the nostril and close the right nostril with the right thumb.
  • Breathe out through the left nostril forcefully. This counts as one complete breath.
  • Repeat the same process starting with the opposite nostril.
  • Start by doing 5 breaths, and slowly build up to 10.
  • After completing the exercise, rest for at least 5 minutes in the same position.

 

The Tibb Fast and Deep Breathing Exercise

This exercise has a heating effect, so is ideal for people with a phlegmatic or melancholic temperament

  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Take slow and deep breaths, breathing in and out through the nose, distending and filling the stomach for about 1 minute only.
  • Then breathe deeper and faster for 3 minutes. This can be extended to 5 minutes as you become more experienced with the exercise.
  • Thereafter, take slow, deep breaths again for 1 minute.

 

Physical Exercise

  • Aerobic exercises are beneficial.
  • Include in the choice of physical exercises, the Tibb Walking Exercise, and the Tibb Jogging Exercise:

 

The Tibb Walking Exercise

  • Warm up by walking normally, swinging your arms gently. Do this for about 2 minutes initially.
  • Then walk briskly, raising the legs and swinging your arms firmly. Do this for about 5 minutes.
  • Then cool down by walking normally, as in the warmup. Do this for about 2 minutes.
  • Do these exercises daily but increasing the time for each session weekly to a maximum of 25 minutes per session.

 

The Tibb Jogging Exercise

  • Jog on the spot, lifting the knees as high as possible, putting the weight only on the balls of the feet – (prancing). At the same time swing arms in a full circular motion.
  • Start by doing this for 30 seconds building up to 5 minutes.
  • Increase gradually by 30 seconds, to a maximum of 10 minutes per session.

 

Sleep

  • Retiring early for 8 hours of sleep and rising before sunrise is advisable to avoid an excess of phlegm.
  • Sleeping during the daytime should be avoided especially 1 hour before sunset as this aggravates the phlegm and leads to heaviness of the head and sinus congestion.

 

Emotions & Feelings

  • Fear, shyness, and depression are the emotional excesses of the phlegmatic temperamental combination and should be managed with breathing and meditation exercises.
  • The following meditation exercises are advised together with the Tibb Slow and Deep Breathing Exercise, the Tibb Heart Meditation Exercise, and the Tibb Pineal Body Meditation Exercise.

 

The Tibb Heart Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the heart and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

 

The Tibb Pineal Body Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the area between the eyebrows and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

 

Elimination

  • A regular high-fibre diet should be adopted to keep your colon clear.
  • Natural laxatives should be taken regularly.

CLICK HERE for your Personalised Lifestyle Programme: Dominant Phlegmatic sub-dominant Melancholic Temperament

Overview

As coldness is the dominant quality associated with your temperamental combination, an increase in coldness from the Six Lifestyle Factors will negatively affect you to the greatest extent. An increase in moistness and dryness will also affect you, but to a lesser extent, whereas an increase in the quality of heat will be beneficial for you.

An increase in coldness can be as a result of:

Early or late winter cold environment
Rainy season Cold & Moist and Cold & Dry food and drink
depression and fear excessive sleep and rest
grief irregular elimination of waste
lack of exercise  irregular eating and sleeping habits

The illnesses that this combination are inclined to are those associated with the dominant Phlegmatic Temperament:

Asthma (Phlegmatic) Colds & Flu
Sinusitis  Anaemia
Underactive thyroid Polycystic ovarian syndrome

To a lesser extent this combination will also be inclined to illnesses of the Melancholic Temperament:

Insomnia Osteo-arthritis
Hyperacidity Constipation
Muscle aches/spasms Flatulence

 

Health Promotion for this temperamental combination

As coldness is the dominant quality associated with your temperamental combination an excess of coldness from the lifestyle factors will have a negative effect on you.

 

Food and Drink

Ideally your combination should eat mostly Hot & Dry foods, followed by Hot & Moist foods, less of Cold & Dry foods, and the least amount of Cold & Moist foods.

Listed below are the four different diet charts

consumer empowerment: health promotion exercise tibb breathing - chart3 02 01 - Consumer Empowerment: Health Promotion

Additional dietary advice:

  • Stick to the above diet especially in cold weather and during winter and autumn.
  • Avoid sweet, bland, sour, cold, and processed foods.
  • Drink at least 1-2 litres (4-8 glasses) of lukewarm water per day.
  • Eat simply and avoid eating lots of different types of foods in the same meal.
  • When emotional or upset, sit down, take a few deep breaths, or drink a glass of water.

 

Environmental Air & Breathing

  • Because of the low heat, phlegmatic people are particularly vulnerable to a cold environment as well as cold and rainy weather.
  • Recommended breathing exercises include the Tibb Deep Rhythmic Breathing, the Tibb Mental/Emotional Breathing, and the Tibb Fast and Deep Breathing exercises:

 

The Tibb Deep Rhythmic Breathing Exercise

This exercise is prescribed for all temperamental types. Try doing it on a regular basis, preferably in the early morning.

  • Select a protected time and space.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Draw a breath through the nose.
  • Hold the breath as long as possible.
  • Gaze upwards, and exhale forcefully through the mouth – the mouth should be opened in an ‘O’ shape.
  • Repeat to a maximum of 15 times

 

The Tibb Mental/Emotional Breathing Exercise

This exercise is also prescribed for all temperamental types. It creates harmony in the two hemispheres of the brain. Do this exercise early in the morning or late afternoon.

  • Select a protected time and space, free from interruptions.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Your right index finger should be used to close the left nostril. Take a long, deep breath through your right nostril, and hold for 15 to 20 seconds,
  • Release the finger closing the nostril and close the right nostril with the right thumb.
  • Breathe out through the left nostril forcefully. This counts as one complete breath.
  • Repeat the same process starting with the opposite nostril.
  • Start by doing 5 breaths, and slowly build up to 10.
  • After completing the exercise, rest for at least 5 minutes in the same position.

 

The Tibb Fast and Deep Breathing Exercise

This exercise has a heating effect, so is ideal for people with a phlegmatic or melancholic temperament

  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Take slow and deep breaths, breathing in and out through the nose, distending and filling the stomach for about 1 minute only.
  • Then breathe deeper and faster for 3 minutes. This can be extended to 5 minutes as you become more experienced with the exercise.
  • Thereafter, take slow, deep breaths again for 1 minute.

 

Physical Exercise

  • Aerobic exercises are beneficial.
  • Include in the choice of physical exercises, the Tibb Walking Exercise, and the Tibb Jogging Exercise:

The Tibb Walking Exercise

  • Warm up by walking normally, swinging your arms gently. Do this for about 2 minutes initially.
  • Then walk briskly, raising the legs and swinging your arms firmly. Do this for about 5 minutes.
  • Then cool down by walking normally, as in the warmup. Do this for about 2 minutes.
  • Do these exercises daily but increasing the time for each session weekly to a maximum of 25 minutes per session.


The Tibb Jogging Exercise

  • Jog on the spot, lifting the knees as high as possible, putting the weight only on the balls of the feet – (prancing). At the same time swing arms in a full circular motion.
  • Start by doing this for 30 seconds building up to 5 minutes.
  • Increase gradually by 30 seconds, to a maximum of 10 minutes per session.


Sleep

  • Retiring early for 8 hours of sleep and rising before sunrise is advisable to avoid an excess of phlegm.
  • Sleeping during the daytime should be avoided.

 

Emotions & Feelings

  • Fear, shyness, and depression are the emotional excesses of the phlegmatic temperamental combination and should be managed with breathing and meditation exercises.
  • The following meditation exercises are advised together with the Tibb Slow and Deep Breathing Exercise, the Tibb Heart Meditation Exercise, and the Tibb Pineal Body Meditation Exercise.

 

The Tibb Heart Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the heart and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

 

The Tibb Pineal Body Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the area between the eyebrows and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.


Elimination

  • A regular high-fibre diet should be adopted to keep your colon clear.
  • Natural laxatives should be taken regularly.

CLICK HERE for the your Personalised Lifestyle Programme: Dominant Melancholic sub-dominant Phlegmatic Temperament

Overview

As coldness is the dominant quality associated with your temperamental combination, an increase in coldness from the Six Lifestyle Factors will negatively affect you to the greatest extent. An increase in moistness and dryness will also affect you, but to a lesser extent, whereas an increase in the quality of heat will be beneficial for you.

An increase in coldness can be as a result of:

Early or late winter cold environment
Rainy season Cold & Dry and Cold & Moist food and drink
depression and fear excessive sleep and rest
grief irregular elimination of waste
lack of exercise  irregular eating and sleeping habits

The illnesses that this combination are inclined to are those associated with the dominant Melancholic Temperament:

Insomnia Osteo-arthritis
Hyperacidity Constipation
Muscle aches/spasms Flatulence

To a lesser extent this combination will also be inclined to illnesses of the Phlegmatic Temperament:

Asthma (Phlegmatic) Colds & Flu
Sinusitis  Anaemia
Underactive thyroid Polycystic ovarian syndrome

 Health Promotion for this temperamental combination

As coldness is the dominant quality associated with your temperamental combination an excess of coldness from the lifestyle factors will have a negative effect on you.


Food and Drink

Ideally your combination should eat mostly Hot & Moist foods, followed by Hot & Dry foods, less of Cold & Moist foods, and the least amount of Cold & Dry foods.

Listed below are the four different diet charts

consumer empowerment: health promotion exercise tibb breathing - chart3 02 01 - Consumer Empowerment: Health Promotion

Additional dietary advice:

  • Stick to the above diet especially in cold weather and during winter and autumn.
  • Avoid sweet, bland, sour, cold, and processed foods.
  • Drink at least 1-2 litres (4-8 glasses) of lukewarm water per day.
  • Eat simply and avoid eating lots of different types of foods in the same meal.
  • When emotional or upset, sit down, take a few deep breaths, or drink a glass of water.

 

Environmental Air & Breathing

  • Weather that increase coldness and dryness will negatively affect you.
  • In autumn keep away from the cold of night and the midday heat.
  • Protect yourself from dry weather by applying a moisturizing cream.
  • Recommended breathing exercises include the Tibb Deep Rhythmic Breathing, the Tibb Mental/Emotional Breathing, and the Tibb Fast and Deep Breathing exercises:

 

The Tibb Deep Rhythmic Breathing Exercise

This exercise is prescribed for all temperamental types. Try doing it on a regular basis, preferably in the early morning.

  • Select a protected time and space.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Draw a breath through the nose.
  • Hold the breath as long as possible.
  • Gaze upwards, and exhale forcefully through the mouth – the mouth should be opened in an ‘O’ shape.
  • Repeat to a maximum of 15 times


The Tibb Mental/Emotional Breathing Exercise

This exercise is also prescribed for all temperamental types. It creates harmony in the two hemispheres of the brain. Do this exercise early in the morning or late afternoon.

  • Select a protected time and space, free from interruptions.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Your right index finger should be used to close the left nostril. Take a long, deep breath through your right nostril, and hold for 15 to 20 seconds,
  • Release the finger closing the nostril and close the right nostril with the right thumb.
  • Breathe out through the left nostril forcefully. This counts as one complete breath.
  • Repeat the same process starting with the opposite nostril.
  • Start by doing 5 breaths, and slowly build up to 10.
  • After completing the exercise, rest for at least 5 minutes in the same position.


The Tibb Fast and Deep Breathing Exercise

This exercise has a heating effect, so is ideal for people with a phlegmatic or melancholic temperament

  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Take slow and deep breaths, breathing in and out through the nose, distending and filling the stomach for about 1 minute only.
  • Then breathe deeper and faster for 3 minutes. This can be extended to 5 minutes as you become more experienced with the exercise.
  • Thereafter, take slow, deep breaths again for 1 minute.


Physical Exercise

  • Aerobic exercises are beneficial but avoid high impact exercises.
  • Include in the choice of physical exercises, the Tibb Walking Exercise:

 

The Tibb Walking Exercise

  • Warm up by walking normally, swinging your arms gently. Do this for about 2 minutes initially.
  • Then walk briskly, raising the legs and swinging your arms firmly. Do this for about 5 minutes.
  • Then cool down by walking normally, as in the warmup. Do this for about 2 minutes.
  • Do these exercises daily but increasing the time for each session weekly to a maximum of 25 minutes per session.

 

Sleep

  • Get to bed early, around 22:00 for 6-8 hours’ sleep.
  • Meditation and breathing exercises can assist for a good night sleep.

 

Emotions & Feelings

  • Extreme emotions – excessive worries, sadness, loneliness, and overly philosophical thinking are the emotional excesses of this temperamental combination and should be managed with breathing and meditation exercises.
  • A 5-10-minute relaxation break after lunch is beneficial.
  • The following meditation exercises are advised together with the Tibb Slow and Deep Breathing Exercise, the Tibb Heart Meditation Exercise, and the Tibb Pineal Body Meditation Exercise.


The Tibb Heart Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the heart and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

 

The Tibb Pineal Body Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the area between the eyebrows and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.


Elimination

  • A regular high-fibre diet should be adopted to keep your colon clear.
  • Natural laxatives should be taken regularly.

 

CLICK HERE for your Personalised Lifestyle Programme: Dominant Melancholic sub-dominant Bilious Temperament

Overview

As dryness is the dominant quality associated with your temperamental combination, an increase in dryness from the Six Lifestyle Factors will negatively affect you to the greatest extent. An increase in heat and coldness will also affect you, but to a lesser extent, whereas an increase in the quality of moistness will be beneficial for you.

An increase in dryness can be as a result of:

Late winter very hot weather and environment
anger Cold & Dry and Hot & Dry food and drink
strenuous exercise grief
irregular eating and sleeping habits  excessive wakening
irregular elimination of wastes

The illnesses that this combination are inclined to are those associated with the dominant Melancholic Temperament:

Insomnia Osteo-arthritis
Hyperacidity Constipation
Muscle aches/spasms Flatulence

To a lesser extent this combination will also be inclined to illnesses of the Bilious Temperament:

Migraine Stress
Bronchitis Overactive thyroid
Hay fever Endometriosis

 

Health Promotion for this temperamental combination

As dryness is the dominant quality associated with your temperamental combination an excess of dryness from the lifestyle factors will have a negative effect on you.

Food and Drink

Ideally your combination should eat mostly Hot & Moist foods, followed by Cold & Moist foods, less of Hot & Dry foods and the least amount of Cold & Dry foods.

Listed below are the four different diet charts

consumer empowerment: health promotion exercise tibb breathing - chart3 02 01 - Consumer Empowerment: Health Promotion

Additional dietary advice:

  • Stick to the above diet especially in cold weather and during winter and autumn.
  • Avoid sour, spicy, cold, and processed foods.
  • Drink at least 2 litres (8 glasses) of water per day.
  • Eat simply and avoid eating lots of different types of foods in the same meal.
  • When emotional or upset, sit down, take a few deep breaths, or drink a glass of water.

 

Environmental Air & Breathing

  • Weather that increase dryness will negatively affect you.
  • In autumn keep away from the cold of night and the midday heat.
  • Protect yourself from dry weather by applying a moisturizing cream.
  • Recommended breathing exercises include the Tibb Slow and Deep BreathingTibb Deep Rhythmic Breathing, the Tibb Mental/Emotional Breathing exercises:

 

The Tibb Slow and Deep Breathing Exercise

This exercise has a calming effect and therefore is ideal in meditation exercises for all temperamental types, especially for people with a dominant/sub-dominant bilious temperament.

  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair.
  • Close your eyes and focus on your breathing.
  • Take slow and deep breaths, breathing out through the nose, distending, and filling the stomach.
  • Continue breathing this way for 5 minutes.

 

The Tibb Deep Rhythmic Breathing Exercise

This exercise is prescribed for all temperamental types. Try doing it on a regular basis, preferably in the early morning.

  • Select a protected time and space.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Draw a breath through the nose.
  • Hold the breath as long as possible.
  • Gaze upwards, and exhale forcefully through the mouth – the mouth should be opened in an ‘O’ shape.
  • Repeat to a maximum of 15 times

 

The Tibb Mental/Emotional Breathing Exercise

This exercise is also prescribed for all temperamental types. It creates harmony in the two hemispheres of the brain. Do this exercise early in the morning or late afternoon.

  • Select a protected time and space, free from interruptions.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Your right index finger should be used to close the left nostril. Take a long, deep breath through your right nostril, and hold for 15 to 20 seconds,
  • Release the finger closing the nostril and close the right nostril with the right thumb.
  • Breathe out through the left nostril forcefully. This counts as one complete breath.
  • Repeat the same process starting with the opposite nostril.
  • Start by doing 5 breaths, and slowly build up to 10.
  • After completing the exercise, rest for at least 5 minutes in the same position.

 

Physical Exercise

  • Aerobic exercises are beneficial but avoid high impact exercises.
  • Include in the choice of physical exercise, the Tibb Walking Exercise:

 

The Tibb Walking Exercise

  • Warm up by walking normally, swinging your arms gently. Do this for about 2 minutes initially.
  • Then walk briskly, raising your legs and swinging your arms firmly. Do this for about 5 minutes.
  • Cool down by walking normally, as in the warmup. Do this for about 2 minutes.
  • Do these exercises daily, but each week increase the amount of time you spend doing them until you reach a maximum of 25 minutes per session.


Sleep

  • Get to bed early, around 22:00 for 6-8 hours’ sleep.
  • Meditation and breathing exercises can assist for a good night sleep.

  

Emotions & Feelings

  • Extreme emotions – excessive worries, sadness, loneliness, and overly philosophical thinking are the emotional excesses of this temperamental combination and should be managed with breathing and meditation exercises.
  • A 5-10-minute relaxation break after lunch is beneficial.
  • The following meditation exercises are advised together with the Tibb Slow and Deep Breathing Exercise, the Tibb Heart Meditation Exercise, and the Tibb Pineal Body Meditation Exercise.

 

The Tibb Heart Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the heart and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

 

The Tibb Pineal Body Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the area between the eyebrows and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.


Elimination

  • A regular high-fibre diet should be adopted to keep your colon clear.
  • Natural laxatives should be taken regularly.

 

CLICK HERE for your Personalised Lifestyle Programme: Dominant Bilious sub-dominant Melancholic Temperament

Overview

As dryness is the dominant quality associated with your temperamental combination, an increase in dryness from the Six Lifestyle Factors will negatively affect you to the greatest extent. An increase in heat and coldness will also affect you, but to a lesser extent, whereas an increase in the quality of moistness will be beneficial for you.

An increase in dryness can be as a result of:

summer very hot weather and environment
late winter Hot & Dry and Cold & Dry food and drink
anger strenuous exercise
grief irregular elimination of wastes
not enough sleep

The illnesses that this combination are inclined to are those associated with the dominant Bilious Temperament:

Migraine Stress
Bronchitis Overactive thyroid
Hay fever Endometriosis

To a lesser extent this combination will also be inclined to illnesses of the Melancholic Temperament:

Insomnia Osteo-arthritis
Hyperacidity Constipation
Muscle aches/spasms Flatulence

 

Health Promotion for this temperamental combination

As dryness is the dominant quality associated with your temperamental combination an excess of dryness from the lifestyle factors will have a negative effect on you.

 

Food and Drink

Ideally your combination should eat mostly Cold & Moist foods, followed by Hot & Moist foods, less of Cold & Dry foods, and the least amount of Hot & Dry foods.

Listed below are the four different diet charts

consumer empowerment: health promotion exercise tibb breathing - chart3 02 01 - Consumer Empowerment: Health Promotion

Additional dietary advice:

  • Stick to the above diet especially in hot weather and spring.
  • Avoid sour, spicy, cold, and processed foods.
  • Drink at least 2-3 litres (8-12 glasses) of water per day.
  • Eat simply and avoid eating lots of different types of foods in the same meal.
  • When emotional or upset, sit down, take a few deep breaths, or drink a glass of water.

 

Environmental Air & Breathing

  • Weather that increase dryness will negatively affect you.
  • In autumn keep away from the cold of night and the midday heat.
  • Protect yourself from dry weather by applying a moisturizing cream. Recommended breathing exercises include the Tibb Deep Rhythmic Breathing, the Tibb Mental/Emotional Breathing, and the Tibb Slow and Deep Breathing  exercises:

 


The Tibb Deep Rhythmic Breathing Exercise

This exercise is prescribed for all temperamental types. Try doing it on a regular basis, preferably in the early morning.

  • Select a protected time and space.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Draw a breath through the nose.
  • Hold the breath as long as possible.
  • Gaze upwards, and exhale forcefully through the mouth – the mouth should be opened in an
    ‘O’ shape.
  • Repeat to a maximum of 15 times

 

 The Tibb Mental/Emotional Breathing Exercise

This exercise is also prescribed for all temperamental types. It creates harmony in the two hemispheres of the brain. Do this exercise early in the morning or late afternoon.

  • Select a protected time and space, free from interruptions.
  • Sit on the floor in a squatting position with hands on thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Your right index finger should be used to close the left nostril. Take a long, deep breath through your right nostril, and hold for 15 to 20 seconds,
  • Release the finger closing the nostril and close the right nostril with the right thumb.
  • Breathe out through the left nostril forcefully. This counts as one complete breath.
  • Repeat the same process starting with the opposite nostril.
  • Start by doing 5 breaths, and slowly build up to 10.
  • After completing the exercise, rest for at least 5 minutes in the same position.

 

Tibb Slow and Deep Breathing Exercise

This exercise has a calming effect and therefore is ideal in meditation exercises for all temperamental types, especially for people with a dominant/sub-dominant bilious temperament.

  • Sit on the floor in a squatting position with your hands on your thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,
  • Close your eyes focus on breathing.
  • Take slow and deep breaths, breathing in and out through the nose, distending and filling the stomach.
  • Continue breathing this way for 5 minutes.

 

Physical Exercise

  • Aerobic exercises are beneficial but avoid high impact exercises.
  • Include in the choice of physical exercise, the Tibb Walking Exercise:

 

The Tibb Walking Exercise

  • Warm up by walking normally, swinging your arms gently. Do this for about 2 minutes initially.
  • Then walk briskly, raising your legs and swinging your arms firmly. Do this for about 5 minutes.
  • Cool down by walking normally, as in the warmup. Do this for about 2 minutes.
  • Do these exercises daily, but each week increase the amount of time you spend doing them until you reach a maximum of 25 minutes per session.

 

 Sleep

  • Get to bed early, around 22:00 for 6-8 hours’ sleep.
  • Meditation and breathing exercises can assist for a good night sleep.

 

Emotions & Feelings

  • Extreme emotions of anger, irritability, and overly philosophical thinking are the emotional excesses of this temperamental combination and should be managed with breathing and meditation exercises.
  • A 5-10-minute relaxation break after lunch is beneficial.
  • The following meditation exercises are advised together with the Tibb Slow and Deep Breathing Exercise, the Tibb Heart Meditation Exercise, and the Tibb Pineal Body Meditation Exercise.

The Tibb Heart Meditation

  • Sit in a relaxed state in a calm environment, with your eyes closed.
  • Concentrate on the heart and breathe deeply.
  • Hold breath for a while and breathe out slowly in the same manner.
  • Continue this exercise for 10 – 15 minutes.

The Tibb Pineal Body Meditation

  • Sit in a relaxed state, in a calm environment, with eyes closed.
  • Concentrate on the area between the eyebrows and breathe in deeply
  • Hold the breath for a while and breathe out slowly in the same manner
  • Continue this exercise for 10 – 15 minutes.

 

Elimination

  • A regular high-fibre diet should be adopted to keep your colon clear.
  • Natural laxatives should be taken regularly.

 

Having viewed the video, we have no doubt that each of the Personalised Lifestyle Programmes for the different temperamental combinations and the associated dominant quality allows for a targeted approach with respect to the application of the Six Lifestyle Factors to assist physis in health promotion, will most certainly improve your current health and Quality of Life.

The above information on this Health Promotion link is obtained from the Institute’s consumer books “4 Temperaments 6 Lifestyle Factors” and also the “Cooking for your Body Type” which is a recipe book that includes recipes of the four diet charts. These books are available for free download on the Institute’s website.

Finally, I am hopeful that the information provided in these YouTube videos of the Tibb philosophical principles as well as this link on Health Promotion will make a difference to your health and wellbeing.