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:

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

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

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

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 breathing, Tibb 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.

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:

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

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

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

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

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:

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

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

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

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.

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:

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

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

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

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.

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:

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

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

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

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.

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:

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

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

 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

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.

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:

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

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

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

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 Breathing, Tibb 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.

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:

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

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

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

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.