On this page, you will learn:
- What this pattern means from the perspective of TCM and Western medicine
- Where your symptoms come from and how they are connected
- Which specific treatment methods can help you now
- How you can use TCM herbs, acupressure, Qi Gong and nutrition to eliminate moisture and strengthen the transformative power of your center
The good news: Feuchtigkeit lässt sich mit den richtigen Maßnahmen sehr gut behandeln. Mit trocknender Ernährung, gezielter Bewegung und bewährten TCM–Methoden kannst du die Feuchtigkeit Schritt für Schritt ausleiten und dein Körpergefühl deutlich verbessern.
Take your time, Get to know the different treatment approaches—you don't have to implement everything at once. Choose what feels right for you and what you can easily integrate into your everyday life.
Your treatment at a glance:
Which TCM pattern is really behind your complaints?
Degree of
imbalance
Light to moderate
Typical
treatment duration
1–2 Monate
self-treatment
Possible
Well self-treatable
Treatment–
scope
2–3 methods
Proposed
methods
Extensive range
Our free TCM analysis zeigt dir in nur 10 Minuten dein persönliches TCM–Muster.
What does moisture mean in TCM?
When dampness blocks the center and everything becomes heavy and sticky
The TCM perspective
Moisture - in TCM Shi (湿) - is one of the most important pathogenic factors in Chinese medicine. It describes a condition in which the body can no longer properly transform and transport the absorbed fluids. The result: the fluids „stagnate“ and turn into a sticky, heavy substance that burdens the entire body.
Stell dir deinen Körper wie eine Landschaft vor: Normalerweise fließen Wasser und Nährstoffe wie ein klarer Bach durch dein System — alles bewegt sich, alles fließt. Bei Feuchtigkeit wird dieser Bach zu einem trägen Sumpf. Alles verlangsamt sich, wird schwer und klebrig.
The Spleen plays the central role here. In TCM, it is the organ responsible for the transformation and transportation of bodily fluids. If the spleen is weakened - for example through poor diet, too much brooding or lack of exercise - it can no longer fulfill this task. Moisture accumulates.
The tricky thing about moisture: it is schwer, klebrig und hartnäckig. In der TCM sagt man: „Feuchtigkeit ist wie öliger Schmutz — sie lässt sich nur schwer entfernen.“ Deshalb braucht die Behandlung Geduld und Konsequenz.
The western perspective
In Western medicine, there is no direct term for „dampness“ as a cause of illness. However, the symptoms that TCM summarizes under dampness are very well known to modern medicine:
Digestive complaints: A sluggish metabolism, bloating, flatulence and soft stools indicate impaired digestive function. Intestinal motility is slowed down, enzyme production may be reduced and nutrient absorption in the small intestine is impaired.
Water retention and edema: The body stores excess fluid in the tissue - often visible in swollen legs, fingers or face. The lymphatic system and kidney function play an important role here.
Tiredness and heaviness: Chronic exhaustion, brain fog and the feeling of being „wrapped in absorbent cotton“ can be linked to disturbed intestinal flora (microbiome), silent inflammation or nutrient deficiencies.
The connection: What TCM describes as „dampness“ overlaps with modern concepts such as metabolic syndrome, leaky gut, dysbiosis of the gut microbiome and chronic low-threshold inflammation. Both systems recognize: When digestion isn't working properly, the entire body suffers.
The Yellow Emperor's team explains your pattern
Qi Bo | The Yellow Emperor | Dr. Lisa Weber
MASTER OF THE HEALING ARTS | TCM FOUNDER | MODERN PHYSICIAN
What happens when the legendary Yellow Emperor of Traditional Chinese Medicine sits down with his advisor Qi Bo and a modern doctor? They discuss your pattern—using 4,000-year-old knowledge AND the latest science.
Feuchtigkeit — Wenn Feuchtigkeit die Mitte blockiert und alles schwer und klebrig wird
The Yellow Emperor: „Qi Bo, I observe people in my realm who complain of a strange heaviness. They feel sluggish and bloated, their heads are foggy, their bodies swollen. Some report a sticky feeling in their mouth and a constant feeling of fullness. What is the cause of this suffering?“
Qi Bo: „Majesty, these people suffer from dampness - called shi. Dampness is one of the six pathogenic factors in TCM and one of the most persistent. It occurs when the spleen loses its transformative power and can no longer transform the body fluids properly. The fluids stagnate, become cloudy and heavy. It is as if the clear stream in the body becomes stagnant water. The heaviness shows that the moisture is pushing the body downwards. The cloudy head shows that the clear yang energy cannot rise. And the sticky feeling shows the tenacious nature of dampness, which clings to everything.“
Dr. Weber: „That's a very vivid description! In Western medicine, we don't know a single term for ‚dampness‘, but the symptoms described fit several well-researched conditions. The feeling of fullness and sluggish digestion indicate impaired gastrointestinal motility - the gastrointestinal tract is working too slowly. The swelling and puffiness can be signs of water retention, which can be caused by impaired kidney function, lymphatic congestion or hormonal influences. And ‚brain fog‘ - cloudy thinking - is now associated with systemic inflammation and changes in the gut microbiome.“
The Yellow Emperor: „How does moisture develop in the body?“
Qi Bo: „Your Majesty, moisture has two main sources. The first is external moisture - it enters the body from the outside, for example through a damp climate, living in damp rooms or wet weather. The second and more common source is internal dampness - it arises within the body itself. The main cause is a weakened spleen: if the spleen can no longer transform food properly, cloudy residual products are produced which accumulate as moisture. The wrong diet is a huge contributory factor - too much sweet food, too much fatty food, too much cold and raw food, too many dairy products. But lack of exercise also plays a role: without movement, the Qi stagnates and without flowing Qi, the fluids cannot be transformed. Excessive brooding and worrying also directly weaken the spleen.“
Dr. Weber: „Fascinating how well this fits with modern findings! The ‚external dampness‘ correlates with environmental factors - damp environments actually promote mold growth and can trigger allergic reactions and inflammation. The ‚internal dampness‘ from poor diet - we are talking about dysbiosis of the gut microbiome. Sugar and processed foods promote the growth of unfavorable intestinal bacteria and yeasts such as Candida. Dairy products can increase mucus production in many people. And lack of exercise - this is a major risk factor for metabolic syndrome, which is associated with insulin resistance, obesity and chronic inflammation. TCM recognized these connections thousands of years ago!“
The Yellow Emperor: „You say moisture is particularly stubborn. Why?“
Qi Bo: „Majesty, moisture has special properties that make it so stubborn. Firstly, it is heavy - it presses down and creates a feeling of heaviness in the body. Secondly, it is sticky - it adheres to the tissues and is difficult to remove. Thirdly, it is cloudy - it blocks the clear flow of Qi and clouds the mind. Fourth, it tends to combine with other pathogenic factors: Dampness plus Cold becomes Cold-Dampness, Dampness plus Heat becomes Damp-Heat, and when Dampness condenses, it becomes Phlegm - called Tan. In TCM we say: ‚The spleen hates dampness‘ - and at the same time a weak spleen is the main cause of dampness. It's a vicious circle.“
Dr. Weber: „This vicious circle is well known to us in modern medicine! If digestion is impaired, nutrients are poorly absorbed. The lack of nutrients in turn weakens the digestive organs - a classic vicious circle. The combination of moisture and heat is reminiscent of inflammatory reactions caused by a disturbed intestinal barrier (‚leaky gut‘): Bacterial endotoxins enter the bloodstream and trigger systemic inflammation. And the formation of mucus - Tan - correlates with the increased production of mucus in the airways and digestive tract, which we observe in chronic inflammation and food intolerances.“
The Yellow Emperor: „What signs on the body give away moisture?“
Qi Bo: „The signs are very characteristic, Your Majesty. The tongue is the most important diagnostic tool: it is swollen - the moisture makes it swell. It shows tooth marks on the edges - because it is so swollen that the teeth leave marks. The tongue coating is thick, white and sticky - a direct sign of moisture. The pulse is slippery - Hua Mai - it slides under the fingers like a wet pearl. It can also be soft and slow. In addition: the body feels heavy, the stool is soft and sticky, the urine is cloudy, and there may be swelling.“
Dr. Weber: „The swollen tongue with teeth marks - this is a fascinating finding that is also known to Western medicine! A swollen tongue can indicate hypothyroidism, allergic reactions or fluid retention. In general medicine, we pay attention to tongue coating as a sign of digestive disorders or altered oral flora - thickly coated tongues often correlate with dysbiosis. And soft, sticky stools are a sign of malabsorption - nutrients are not fully absorbed, undigested residues enter the large intestine and change the consistency of the stool.“
The Yellow Emperor: „Now let's talk about the treatment. How can the moisture be drained out?“
Qi Bo: „Your Majesty, the principle of treatment is twofold: firstly, we must actively transform and expel the dampness - called Hua Shi. Secondly, we need to strengthen the spleen - Jian Pi - so that it can transform the fluids properly again. Without a strong spleen, dampness will always return. Diet is the foundation: sweet, fatty, cold and mucus-forming foods must be strictly avoided. Instead, the body needs warm, light and drying foods - barley, aduki beans, mung beans, pumpkin and aromatic spices such as cardamom and ginger. Exercise is particularly important with dampness - it gets the stagnant qi flowing and helps to transform the dampness.“
Dr. Weber: „The nutritional recommendations are nutritionally excellent! Barley contains beta-glucans, which have been shown to lower cholesterol levels and promote intestinal health. Aduki beans and mung beans provide plant-based protein and fiber, which positively influence the gut microbiome. Reducing sugar and processed foods is the single most important measure against insulin resistance and dysbiosis. And physical activity - this is one of the most powerful factors in improving lymphatic flow, reducing water retention and stimulating gut motility.“
The Yellow Emperor: „What are the classic herbal formulas for moisture?“
Qi Bo: „Majestät, die Grundrezeptur ist Er Chen Tang — das ‚Dekokt der zwei Gereiften‘. Es enthält Ban Xia zur Umwandlung des Schleims, Chen Pi zur Bewegung des Qi im mittleren Erwärmer, Fu Ling zur Ausleitung der Feuchtigkeit und Zhi Gan Cao zur Harmonisierung aller Kräuter; frischer Ingwer mildert und wärmt dazu. Liegt die Feuchtigkeit vor allem als Völle in der Mitte, ergänzen wir zu Ping Chen Tang. Und bei Feuchtigkeit mit gleichzeitigem Qi–Mangel der Milz setzen wir Shen Ling Bai Zhu San ein — das stärkt die Milz und leitet gleichzeitig Feuchtigkeit aus.“
Dr. Weber: „Diese Kräuterformeln sind pharmakologisch sehr interessant! Ban Xia — Pinellia ternata — wird in der modernen Forschung auf seine antiemetischen und schleimlöesenden Eigenschaften untersucht. Chen Pi — getrocknete Mandarinenschale — enthält Hesperidin, ein Flavonoid mit antioxidativen und entzündungshemmenden Wirkungen. Die TCM–Kräuterformeln nutzen synergistische Effekte, die die moderne Pharmakologie gerade erst zu verstehen beginnt!“
The Yellow Emperor: „Wonderful! Let's turn this wisdom into a practical plan.“
THE 3-WAY METHOD FOR HUMIDITY
MORNING PROTOCOL (transform moisture):
- TCM: Warm breakfast with drying ingredients - the spleen needs warmth in the morning to start the transformation
- Science: A warm, high-fibre breakfast promotes intestinal motility and stabilizes blood sugar levels
- Practical: Rice congee with cardamom and ginger, or millet porridge with pumpkin
- TCM: Heißes Wasser mit Ingwer — wärmt die Mitte und regt die Transformation an
- Science: Ginger contains gingerols, which have been shown to improve gastric motility and have an anti-inflammatory effect
- Practical: 2–3 Scheiben frischen Ingwer in heißem Wasser — als erstes Getränk am Morgen
- TCM: Light exercise in the morning - moves the Qi and prevents stagnation of fluids
- Science: Morning exercise activates lymph flow and intestinal peristalsis
- Practical: 10-15 minutes of Qi Gong or a brisk walk after getting up
TAGS-STRATEGY (remove moisture):
- TCM: Eat warm and light at lunchtime - no heavy, fatty foods that strain the spleen
- Science: Light, warm meals require less digestive energy and prevent postprandial tiredness
- Practical: Barley soup with vegetables, rice with steamed vegetables - no bread, no cheese
- TCM: Acupressure on MP 09 (Yin Ling Quan) - the most important point for moisture drainage
- Science: Stimulation of the inside of the lower leg promotes lymph drainage and blood circulation
- Practical: On the inside of the shin, directly under the knee joint. Massage in a circular motion for 3 minutes per side
- TCM: Süße und fettige Snacks meiden — sie erzeugen direkt Feuchtigkeit in der Mitte
- Science: Sugar promotes the growth of unfavorable intestinal bacteria and yeasts that fuel inflammation
- Practical: Statt Süßigkeiten: eine Handvoll geröstete Kürbiskerne oder Walnüsse
EVENING RITUAL (strengthen the spleen):
- TCM: Light dinner before 7 pm - the spleen needs rest in the evening to regenerate
- Science: An early, light dinner improves the quality of sleep and gives the digestive tract time to recover
- Practical: Clear vegetable soup or steamed vegetables with some rice - no raw food in the evening
- TCM: Gentle Qi Gong „Warming the center“ - strengthens the spleen and moves the Qi in the central warmer
- Science: Gentle exercise in the evening promotes lymph flow and activates the parasympathetic nervous system
- Practical: 10-15 minutes of gentle Qi Gong exercises before dinner
- TCM: Don't eat too late - undigested food overnight creates moisture
- Science: Eating late disrupts the circadian rhythm of digestive enzymes and impairs nutrient absorption
- Practical: At least 3 hours between last meal and bedtime
The Yellow Emperor: „Qi Bo, how long does it take for the moisture to dissipate?“
Qi Bo: „Majesty, dampness is stubborn, but can be treated well with consistent practice. After 2-3 weeks most people notice: less bloating, lighter body sensation, clearer head. After 6-8 weeks, the improvements become clearer: the swelling goes down, digestion normalizes, the tongue coating becomes thinner. After 2-4 months, the moisture can be largely eliminated - the body feels light and flexible. The important thing is that the change in diet must be maintained permanently, otherwise the moisture will return.“
Dr. Weber: „This is consistent with our clinical experience! Dietary changes often show initial results after 2-3 weeks - the intestinal flora begins to restructure and inflammation levels fall. After 6-8 weeks, the intestinal microbiome has changed significantly. And after 3-6 months, the metabolic improvements are stable. But - and I emphasize this - lasting changes are needed. If you go back to sugar, white flour and convenience foods after the improvement, you will quickly revert to the same state.“
The Yellow Emperor: „Then the message is clear: dampness occurs when the center loses its transformative power. It is sticky and stubborn, but with consistent care - a drying diet, exercise, the right herbs and a strong spleen - we can clear the fog in the body and regain lightness.“
Qi Bo: [smiles] „That's right, Your Majesty. Moisture is like fog in a field - it seems omnipresent and overwhelming. But when the sun of the center shines again and a fresh wind blows, the fog lifts. The spleen is this sun. Strengthen it, nourish it, and the body will free itself from the heaviness.“
About our „3 Wise Men“ story
Who are the Yellow Emperor and Qi Bo?
The Yellow Emperor (Huangdi) is said to have lived around 2600 BC and is considered the mythical founder of Chinese culture and medicine. Qi Bo was his most important advisor and personal physician. Their discussions about health, illness, and human nature were recorded in the most important fundamental work of TCM.
The book: Huangdi Neijing
The Huangdi Neijing, also known as The Yellow Emperor's Classic of Internal Medicine, was probably written between 200 BC and 200 AD. It is the oldest surviving work on Chinese medicine and consists of dialogues between the Yellow Emperor and his advisors, mainly Qi Bo.
This work is to TCM what the Bible is to Christianity: the absolute foundation. All the important concepts - yin and yang, the 5 elements, qi, meridians and acupuncture points - are systematically described here for the first time.
Our modern approach: The 3 wise men
In our series „The Three Sages,“ we bring together the Yellow Emperor and Qi Bo with the fictional modern doctor and microbiologist Dr. Weber.
Important note: All three characters and their conversations are purely fictitious and invented by us.
We use this narrative form, similar to the dialogue form in the book Huangdi Neijing, to convey the often complex interrelationships of TCM in an understandable and entertaining way. When the 4,000-year-old emperor is confronted with modern science, enlightening „aha moments“ arise that show that ancient wisdom and new research often speak the same language — just in different words.
This makes TCM lively, understandable and practically applicable for your everyday life.
The dialogs are creative interpretations - not historical documents. For medical questions, please consult a qualified TCM therapist or doctor.
Your treatment options
Moisture is very easy to treat! TCM offers you a variety of effective methods to eliminate dampness and strengthen the transformative power of your core. You don't have to do everything at once - choose the methods that suit you and your everyday life.
Here you will find specific treatment approaches that have been proven effective in TCM for thousands of years and that you can largely apply yourself.
TCM herbs
Die Kräuterheilkunde (oder modern Phytotherapie) ist das WICHTIGSTE Werkzeug der TCM. Sie gehört zu jeder klassischen TCM–Behandlung. Für jedes TCM–Muster gibt es heute eine passende Kräutermischung.
So kommst du zu deiner passenden Kräutermischung
- Search online. Enter Feuchtigkeit "TCM Kräutermischung" — mit den Anführungszeichen — in die Suchmaschine deiner Wahl ein. Ergänze auf Wunsch die Form: Compressed pieces — aus unserer Erfahrung am einfachsten einzunehmen — oder Granules. So bekommst du mehrere Anbieter angezeigt und kannst in Ruhe vergleichen.
- Unser Therapeuten–Verzeichnis. In the TCM–Therapeutenverzeichnis findest du TCM–Therapeuten in deiner Nähe, die eine TCM–Kräutermischung auf dein persönliches Muster abstimmen.
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Achte in jedem Fall auf die Qualität der TCM–Kräutermischung, nicht auf den Preis — ein Blick auf die Zutatenliste lohnt sich.
Die TCM verwendet viele Werkzeuge. Welche davon zu dir passen, ist die Frage, die wir am häufigsten hören. Und sie lässt sich nicht nebenbei beantworten.
Deshalb gibt es unsere persönliche TCM–Begleitung. Sie beginnt mit einem kostenlosen, unverbindlichen ONLINE–Erstgespräch mit Wolfgang.
Danach bekommst du deinen persönlichen Begleitungs–Plan mit allen Bausteinen und den Kosten als Vorschlag. Passt er für dich, geht es los: In einem zweiten Online–Gespräch (ca. 30 Minuten) bespricht Wolfgang mit dir deinen Weg.
Acupressure
Acupressure is acupuncture without needles. - you can apply them yourself at any time. By applying targeted pressure to specific points, you activate the energy flow in the meridians and help your body to eliminate excess moisture.
These three points form the classic combination for draining moisture. Regelmäßige Stimulation ist bei Feuchtigkeit besonders wichtig - because the spleen can only be strengthened and the waterways regulated through consistent use.
ACUPUNCTURE POINT: MP 09
Spleen-Pancreas 09
Spring on Yin Hill - Yin Ling Quan
- THE most important point for removing moisture
- Opens and regulates the waterways
- Strengthens the spleen in its transformation function
- Helps with oedema and swelling
- Relieves heaviness in the legs
Location: On the inside of the lower leg, in the hollow under the medial condyle of the tibia (under the knee joint on the inside).
Application:
Massage in a circular motion with medium pressure for 3 minutes per side every day. Particularly effective in the morning when moisture has accumulated overnight.
ACUPUNCTURE POINT: MP 06
Spleen-Pancreas 06
Meeting place of the three Yin - San Yin Jiao
- Meeting point of the three Yin meridians (spleen, liver, kidney)
- Strengthens the spleen and nourishes the yin
- Regulates fluids throughout the body
- Harmonizes the three lower yin organs
- Promotes the healthy transformation of moisture
Location: Four finger widths above the inner knuckle, at the rear edge of the shinbone.
Application:
Gently massage in a circular motion for 3 minutes per side every day. Ideal in combination with MP 09. DO NOT use during pregnancy!
ACUPUNCTURE POINT: Ma 36
Stomach 36
Three miles of the leg - To San Li
- Most important point for strengthening the entire digestive system
- Strengthens the spleen and stomach together
- Tonifies the Qi and drains moisture
- Gives energy and dispels tiredness
- Promotes the transformation of food and liquids
Location: Vier Fingerbreiten unter der Kniescheibe, eine Daumenbreite seitlich der Schienbeinvorderkante nach außen.
Application:
Press with firm pressure or massage in circles for 3 minutes per side daily. Can also be warmed with moxibustion - particularly effective for dampness with cold signs.
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Deshalb haben wir Atemraum gebaut: eine App mit geführten Atemübungen, die du überall dabei hast. Die Übungen hat Wolfgang zusammengestellt — dazu ein 35–Tage–Kurs, schnelle Hilfe für den Moment und Atem–Tests, mit denen du deine Entwicklung siehst.
Ein paar Minuten am Tag genügen. Und wer unsere persönliche Begleitung nutzt, hat Atemraum bereits inklusive.
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Qi Gong
Qi Gong is moving meditation — sanfte, fließende Übungen, die deinen Energiefluss harmonisieren und Feuchtigkeit ausleiten. Bei einem Feuchtigkeit–Muster helfen diese Übungen, deine Milz zu stärken, die Transformation von Flüssigkeiten zu fördern und angesammelte Feuchtigkeit aufzulösen.
Regelmäßiges Praktizieren von Qi Gong (schon 10–15 Min. täglich) zeigt nachweislich positive Effekte auf die Verdauungskraft, den Flüssigkeitsstoffwechsel und das allgemeine Wohlbefinden.
QI GONG: Exercise 1
Warm the center
Strengthens the spleen, activates the power of transformation
Particularly helpful for:
- Feeling of heaviness in the whole body
- Weak digestion and flatulence
- Tiredness after eating
- Water retention and edema
Effect:
This earth element exercise warms and strengthens the center - the spleen as the motor of fluid transformation. The gentle, circular movements activate the digestive power and the spleen can better fulfill its task: Transforming and removing moisture.
QI GONG: Exercise 2
Regulate Qi
Harmonizes the Qi flow, dissolves moisture
Particularly helpful for:
- Stagnation in the middle heater
- Feeling of fullness and nausea
- Cloudy head due to moisture
- Carrier digestion
Effect:
Diese Übung reguliert den Qi–Fluss in Milz und Magen und bringt stockendes Qi wieder in Bewegung. Wenn Qi frei fließt, kann die Milz Feuchtigkeit besser transformieren — denn stehendes Qi erzeugt Feuchtigkeit, und fließendes Qi löst sie auf.
QI GONG: Exercise 3
Connecting heaven and earth
Opens the energy channels, promotes fluid metabolism
Particularly helpful for:
- Feeling of heaviness in arms and legs
- Water retention
- Sluggishness and listlessness
- Drowsiness and fog in the head
Effect:
This exercise connects the upper and lower warmers and stretches the spleen and stomach meridians. The stretching movement opens the energy pathways for a healthy fluid metabolism - moisture can drain downwards and clear yang can rise upwards.
These Qi Gong exercises are specially selected for draining moisture. They strengthen the spleen as the center of fluid transformation, get the Qi moving and open the energy channels for a healthy metabolism.
All exercises work particularly well if you practise them between 9 and 11 a.m. - this is the peak of the spleen in the organ clock. The transformational power of the spleen is at its strongest during this time.
QI GONG:
When and how often?
In the morning or in the morning (ideal):
- All 3 exercises as a sequence: approx. 15–20 min.
- Or just 1–2 exercises: approx. 5–10 min.
- Preferably between 9 and 11 am (spleen time)
In between:
- Einzelne Übungen bei Bedarf (z. B. bei Schweregefühl)
- „Warm the center“ for rapid spleen activation
Regularity is more important than duration:
- It is better to exercise for 10 minutes every day than for 60 minutes once a week.
- After 2–3 weeks, you will notice the first changes.
- Nach 2–3 Monaten regelmäßiger Praxis: deutlich weniger Feuchtigkeit
Pro tip: Übe auf nüchternen Magen oder frühestens 1 Stunde nach dem Essen. Vermeide Üben direkt nach schweren Mahlzeiten — das belastet die Milz zusätzlich. Bei Feuchtigkeit sind gleichmäßige, ruhige Bewegungen ideal, die sanft wärmen ohne starkes Schwitzen auszulösen.
LIVE EVERY MONDAY: QI GONG WITH WOLFGANG
Every Monday at 6:00 p.m. Let's practice together live on YouTube. Among other things, Wolfgang will guide you through a complete qigong sequence — free of charge and suitable for all levels.
Why participate live? ✓ Working out together keeps you motivated ✓ Wolfgang explains the exercises in detail ✓ You can ask questions in the live chat ✓ A set time helps keep your routine on track
More about Qi Gong LiveMeridian Yoga — The Yoga of TCM
Meridian Yoga combines yoga with traditional Chinese medicine. The result is a holistic exercise concept for better health and more energy.
The following exercises specifically activate the stomach meridian - because the stomach, together with the spleen, is responsible for the transformation of food and fluids. This transformation function is disrupted in the case of dampness, so that cloudy liquids accumulate in the body. By opening the stomach meridian, you support the transformation and elimination of moisture.
MERIDIAN YOGA: Exercise 1
The tree with acupressure for the stomach meridian
Stabilizes, grounds and activates the stomach meridian
Particularly helpful for:
- Feeling of heaviness in legs and body
- Weak digestion and feeling of fullness
- Water retention and edema
- Fatigue and listlessness
Effect:
The tree with acupressure strengthens the legs and promotes the drainage of fluids - exactly what is needed for dampness. The combination with acupressure on Ma 36 (Zusanli) strengthens the transformative power of the center and actively drains moisture.
MERIDIAN YOGA: Exercise 2
The bow for the stomach meridian
Opens the front of the body and the stomach meridian
Particularly helpful for:
- Bloating and flatulence
- Sluggish digestion
- Feeling of heaviness in the upper abdomen
- Lack of digestive fire
Effect:
The bow opens the entire front of the body along which the stomach meridian runs. This exercise promotes the flow of Qi in the Middle Warmer and strengthens the digestive fire. In dampness, it helps to improve the transformation of food and fluids and dissolve stagnation.
Beide Übungen aktivieren den Magen–Meridian, der an der Vorderseite des Körpers und der Außenseite der Beine verläuft. Der Magen ist gemeinsam mit der Milz das Zentrum der Umwandlung — durch die Aktivierung dieses Meridians unterstützt du die Transformation von Feuchtigkeit und förderst das Abwärtsleiten trüber Flüssigkeiten.
Particularly effective: Hold each position for 3-5 breaths, visualizing warm, golden light in the center of your body that dries moisture and strengthens your digestive fire.
MERIDIAN YOGA:
When and how often?
Best time:
- In the morning between 7 and 9 a.m. (stomach time)
- Or between 9 and 11 am (spleen time) for maximum conversion support
Duration:
- Hold each position for 3–5 breaths.
- Complete sequence: 10-15 min.
- 3–5 times per week for best results
Important:
- Bei Feuchtigkeit ist sanfte, aber regelmäßige Bewegung besonders wichtig
- Practice in a warm, dry room - avoid cold and damp conditions
- Breathe deeply into your belly and visualize warmth in the middle of your body
Pro tip: Combine Meridian Yoga with Qi Gong exercises such as „Warming the Center“. The following applies to dampness: movement gets the Qi flowing and helps to dissolve stagnation - but avoid excessive exertion, which could further weaken the Spleen Qi.
Nutrition according to TCM
„Let food be your medicine.“ — this principle has been applied in TCM for thousands of years. Proper nutrition is the basis of every TCM treatment and often the key to healing.
In TCM, dampness is mainly caused by poor nutrition. Your spleen - the central digestive organ in TCM - needs warm, light, drying food, to transform and eliminate the moisture.
What you eat, HOW you eat and WHEN what you eat - all this determines whether moisture is created or dissolved.
The golden rules for moisture
What is good for you:
Dried cereals and pulses
- Barley (the No. 1 anti-humidity helper!)
- Aduki beans (remove moisture via the urine)
- Mungobohnen (leiten Feuchtigkeit über den Urin aus — sie sind kühl, deshalb immer gekocht und bei Frösteln und Kältegefühl nur sparsam)
- Rice (strengthens the spleen, easily digestible)
- Corn (removes moisture via the urine)
These foods dry moisture from the inside
Warming vegetables
- Pumpkin (warms the center, transforms moisture)
- Radish and radish (move Qi, release stagnation)
- Spring onions (open the surface)
- Celery (draws out moisture)
Vegetables that warm and move
Aromatic spices
- Ginger (warms the center, dries moisture)
- Cardamom (aromatic drying)
- Fennel (gently warms the center)
- Caraway (relieves flatulence, dries)
- Coriander (draws out moisture)
Aromatic spices are the strongest dehumidifiers!
Hot drinks
- Ginger tea (freshly brewed)
- Barley malt tea (classic drying)
- Fennel tea (warming and drying)
- Warm water with lemon
Drinking warm supports the spleen
What you should avoid:
Dairy products
- Cow's milk (produces moisture directly)
- Cheese (especially soft cheese)
- Yoghurt (cold and moist)
- Cream and quark
Dairy products are the number 1 source of moisture!
Sugar and sweets
- White Sugar
- Cakes, cookies and tarts
- Chocolate
- Soft drinks and sweetened beverages
Sugar weakens the spleen and produces moisture!
Weißmehl und Brot
- White bread and rolls
- Pasta aus Weißmehl
- Pizza
- Yeast dough
Weißmehl verklebt und erzeugt Feuchtigkeit!
Raw food in large quantities
- Salads as a main meal
- Smoothies with raw fruit
- Raw food diets
Raw food cools the spleen and produces moisture!
Cold drinks and ice cream
- Ice-cold drinks
- Ice cream
- Cold water from the fridge
Cold extinguishes the digestive fire!
Fatty and fried foods
- Fried and breaded food
- Fatty meat
- Fast food
Fat generates moisture and heat!
Alcohol
- Beer (particularly moisture-generating)
- Wine and spirits
Alcohol creates moisture and heat in the body!
HOW YOU SHOULD EAT:
Cooked and warm
- Prefer hot meals - always!
- Soups and stews - ideal in damp conditions
- Vegetables steamed or boiled
- Also breakfast warm (congee or porridge)
Light and digestible
- Small to medium portions
- Not too many different ingredients
- Chew well (at least 20 times per bite)
- Do not eat too late (before 7 pm)
The spleen loves simplicity and warmth!
Drink properly
- Warm water
- Don't drink too much at once
- Do not drink during meals
- Prefer ginger tea or barley tea
Too much liquid also creates moisture!
AN IDEAL DAY IN HUMID CONDITIONS:
Breakfast (7–9 a.m.):
- Warm rice porridge with cardamom and a little cinnamon
- Or: Barley flake porridge with pumpkin
- In addition: ginger tea
Lunch (12–1 p.m.):
- Rice with steamed vegetables and ginger
- Or: Barley soup with pumpkin
- In addition: Aromatic spices (cardamom, caraway)
Dinner (5-6 p.m.):
- Light vegetable soup with rice
- Or: Aduki bean rice with radish
- In addition: Fennel tea or barley malt tea
Important:
- Eat very little in the evening
- No snacks between meals
- Drink warm water throughout the day
The most important rule for moisture is:
Dry from the inside!
Heat strengthens the spleen - and the spleen dissolves the moisture.
Our suggestion for getting started:
- Reduce dairy products and sugar - 2 weeks
- Introduce a hot breakfast (congee or porridge) - 2 weeks
- Drink ginger tea daily and use aromatic spices - 2 weeks
Step by step, you will notice how the heaviness subsides, digestion improves and you feel lighter.
Your spleen will thank you!
REZEPT: GERSTENSUPPE MIT KÜRBIS UND INGWER
Ingredients:
For 4 portions
- 150 g pearl barley
- 300 g pumpkin (e.g. Hokkaido), diced
- 3-4 cm fresh ginger, finely chopped
- 2 spring onions, in rings
- 1/2 tsp cardamom (ground)
- 1 tbsp olive oil or sesame oil
- 1 l vegetable or chicken stock
- Salt and pepper to taste
- Optional: 1 pinch of turmeric
Preparation:
- Wash the pearl barley thoroughly and soak in cold water for 30 minutes
- Öl in einem großen Topf erhitzen
- Ingwer und die weißen Teile der Frühlingszwiebeln kurz anschwitzen
- Add the diced pumpkin and fry for 2-3 minutes
- Eingeweichte Graupen hinzufügen und mit Brühe aufgießen
- Stir in the cardamom and optional turmeric
- Bring to the boil, then simmer over a low heat for 40-50 minutes
- Stir occasionally until the pearl barley is soft
- Season with salt and pepper to taste
- Garnish with the green spring onion rings
Effect:
Powerfully dries out moisture
Strengthens the spleen and warms the center
Easily digestible and beneficial
3-4 times a week - the best dish against humidity!
RECIPE: ADUKI BEAN RICE WITH RADISH
Ingredients:
For 2-3 portions
- 100 g aduki beans (soaked overnight)
- 200 g jasmine rice or basmati rice
- 200 g weißer Rettich, in dünne Scheiben geschnitten
- 2 spring onions, in rings
- 2 cm fresh ginger, finely chopped
- 1 tablespoon sesame oil
- 1 tbsp soy sauce
- salt to taste
- Optional: Some coriander to garnish
Preparation:
- Add fresh water to the soaked aduki beans and cook for 30-40 minutes until soft
- Wash the rice and cook separately
- Heat the sesame oil in a pan
- Ingwer und die weißen Teile der Frühlingszwiebeln anschwitzen
- Add the radish slices and fry for 5-7 minutes until they are slightly translucent
- Mix in the cooked aduki beans
- Season to taste with soy sauce and salt
- Serve on the rice
- Mit Frühlingszwiebelgrün und optional Koriander garnieren
Effect:
Dissipates moisture via the urine
Strengthens the spleen and digestion
Light, digestible and nourishing
2-3 times a week - the TCM classic against dampness!
Breathing
Breathing is the bridge between body and mind. In TCM, it is said: „The lungs govern the qi“—according to this concept, through conscious breathing you can directly influence your qi flow and find a deeper sense of calm.
Breathe calmly and slowly: Deep abdominal breathing noticeably calms many people—their breathing becomes deeper, their shoulders relax, and their minds become clearer. The good news: Just 5–10 minutes a day can make a difference in your well-being.
Recommended breathing techniques
ABDOMINAL BREATHING — The basis for every breathing technique
Natural breathing
Abdominal breathing is the most natural and calm form of breathing. According to the teachings of TCM, with every breath you bring qi into your body’s center (Dantian).
Wolfgang shows you step by step, How to learn abdominal breathing correctly—lying down to start with, then later also sitting and standing.
Duration: 9 minutes
4–7–8 BREATHING — Find Peace
Calm Breathing for the Evening
With the 4–7–8 breathing technique, you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This steady rhythm helps many people wind down in the evening—ideal when your mind won’t shut off at night.
Perfect for the evening or whenever you want to calm down quickly.
Duration: 9 minutes
To the interactive videoBOX BREATHING — For inner coherence
Professional breathing for focus and calmness
Box Breathing (4 seconds on, 4 seconds hold, 4 seconds off, 4 seconds hold) combines activation and relaxation in perfect balance. This method is used by elite soldiers, athletes, and executives to remain calm and focused even in extremely stressful situations.
A steady 4–4–4–4 rhythm A balance of activity and stillness—many people find it clarifying and grounding.
Duration: 9 minutes
To the interactive videoCOHERENT BREATHING — Brings Body and Mind into Harmony
Calm Breathing for Balance
With coherent breathing Breathe in for 5.5 seconds and out for 5.5 seconds. This rhythm brings your heart and breathing into a steady rhythm—a state known as „coherence.“ Many people use it as a regular breathing break in their daily lives.
A nice side effect: The heart and breath settle into a calm, synchronized rhythm.
Duration: 14 minutes
To the interactive video
COHERENT BREATHING Around the clock
Our 24/7 livestream on coherent breathing runs non-stop. You can tune in at any time and join in right away.
Perfect for:
✓ Spontaneous breaks to catch your breath in between
✓ If you'd like some gentle breathing guidance
✓ As background while working
✓ For the evening and to wind down
✓ For regular daily practice
relaxation
When your body is relaxed, Things tend to flow more easily. Persistent tension keeps you in a constant state of stress. By using specific relaxation techniques, you signal to your body to calm down and recharge.
Progressive muscle relaxation It is one of the best-known relaxation methods and has been practiced for over 100 years. It helps you become aware of tension, actively let go of it, and achieve a state of deep relaxation—whenever you want.
Recommended relaxation technique
PROGRESSIVE MUSCLE RELAXATION (PMR)
The Classic Relaxation Method
Progressive muscle relaxation according to Jacobson is one of the best-known relaxation techniques worldwide. By deliberately tensing and relaxing individual muscle groups, you learn to consciously recognize tension and release it.
That's what it feels like:
Step by step, the body becomes heavier and calmer, and the breathing more even. Many people make this a regular part of their evening routine to help them fall asleep easily.
Maria guides you step by step through the entire exercise—perfect for beginners and advanced practitioners alike.
Duration: 23-minute complete guide
To the guided PMRMeditation
Meditation calms the mind — and a calm mind is good for your whole being. In TCM, it is said that every emotion affects a specific organ. Through regular meditation, you’ll learn to step away from racing thoughts, find emotional balance, and strengthen your inner center.
Just 10 minutes a day can do a lot to help you find inner peace. As a result, many people find that their daily lives become more relaxed and clear.
Recommended meditations
GUIDED MEDITATIONS FOR EVERY DAY
Your personal meditation library
We have a complete Playlist with over 60 guided meditations, breathing exercises, and relaxation techniques—from short 5-minute meditations for in between to deep 30-minute sessions for intensive practice.
In the playlist you will find:
- Morning meditations for a mindful start to the day
- Meditations for restful sleep
- Breathing meditations for inner peace
- Meditations for Moments of Calm Amid Stress and Worry
- TCM standing meditations for all 5 elements
- Body scan and body journeys
- Meditations for Peace of Mind and Body
- Special breathing techniques (4–7–8, coherent breathing, bee breathing)
Perfect for beginners and advanced practitioners. Choose the right meditation for you depending on your time, the time of day, and your needs.
To the meditation playlistMoisture is like fog in the body.
It arises when the spleen loses its power to transform the fluids. Only when the sun of the center shines again can the fog clear.
— From the HUANG DI NEI JING
(The Yellow Emperor's Classic of Internal Medicine)
More tips for your everyday life
In addition to traditional TCM treatment methods there are many small everyday habits that can help you to eliminate dampness and prevent it from developing in the first place. In TCM, dampness is like a viscous fog in the body - with the right habits, you can clear this fog step by step.
Exercise and sweating - your most important ally
Why exercise is so important in damp conditions
Feuchtigkeit liebt Stillstand — Bewegung ist ihr größter Feind:
- Moderate sweating helps the body to eliminate moisture through the skin
- Movement stimulates the flow of Qi and supports the spleen in transformation
- Just 30 minutes a day makes a noticeable difference
- Those who feel heavy and sluggish need exercise the most - even if it feels different
- Regularity is more important than intensity
The right type of movement
Moderation and consistency - that is the key:
- Brisk walking or Nordic walking - ideal in damp conditions
- Light jogging until you work up a sweat
- Swimming (in warm water) - moves the whole body
- Qi Gong and Tai Chi - gently activate the flow of Qi
- Cycling, dancing or light strength training
What you should avoid
Overexertion does more harm than good:
- Excessive exercise depletes the Qi - and a Qi deficiency creates even more dampness
- Don't stand or sit sweaty in the cold after sport
- Choose shorter sessions if you feel completely exhausted
- Listen to your body: after exercise you should feel revitalized, not exhausted
Avoid damp environments
Keeping your home dry
Äußere Feuchtigkeit kann innere Feuchtigkeit verstärken:
- Regelmäßig lüften — Stoßlüften ist besser als Fenster dauerhaft kippen
- Have mold in the home removed immediately
- Use a dehumidifier in damp rooms
- Do not dry laundry in the apartment, if possible
- Keep bedrooms particularly dry and well ventilated
Pay attention to dryness in everyday life
Kleine Gewohnheiten mit großer Wirkung:
- Dress warmly and protect your body in damp weather
- Change wet clothing and shoes immediately
- Dry off thoroughly after showering or swimming
- Do not sit on damp or cold floors
- Choose a warm soup instead of cold food in rainy weather
Regelmäßige Mahlzeiten — die Milz liebt Rhythmus
Keep to fixed meal times
Your spleen works best with a clear rhythm:
- 3 hot meals a day - preferably at fixed times
- Die größte Mahlzeit mittags, wenn die Verdauungskraft am stärksten ist
- Eat light and early in the evening - by 7 pm at the latest
- Don't eat too late - the spleen needs rest at night to regenerate
Reduce snacks between meals
Less is more for your center:
- Constant snacking overloads the spleen and produces more moisture
- No snacks out of boredom or habit
- If hungry between meals: a cup of ginger tea or warm water
- Lieber die Hauptmahlzeiten etwas größer gestalten
Eat consciously
How you eat is just as important as what you eat:
- Eat in peace - not on the side at your desk or in front of the screen
- Chew thoroughly - digestion begins in the mouth
- Don't eat too much at once - otherwise the spleen will be overwhelmed
- Warm drinks with your meal - never cold water or iced tea
Reduce brooding - free the mind
Why brooding increases dampness
In der TCM schwächt übermäßiges Nachdenken direkt die Milz:
- Worry and brooding bind the Qi of the spleen - transformation stagnates
- A weakened spleen produces more moisture - a vicious circle
- Moisture in the body makes the mind even heavier and foggy
- Breaking the cycle is one of the most important steps
What can help you
Get out of your head and into life:
- Mindfulness exercises and meditation - just 10 minutes a day are effective
- Exercise in the fresh air interrupts thought spirals
- Craft activities or gardening ground the mind
- Maintaining social contacts - laughing together relieves stagnation
- Solving problems instead of endlessly pondering - making a decision liberates you
Particularly important when eating
Give your spleen your full attention:
- Do not work, read or watch the news while eating
- Use mealtimes as a short break in everyday life
- Eating with pleasure and gratitude - strengthens the center
Important to know
Draining dampness requires patience and consistency. In TCM, dampness is known to be stubborn - it „sticks“ and is slow to dissolve. But every little change counts: Every warm meal, every walk, every moment of mindfulness helps your spleen to become stronger again. Over time, you will feel how the heaviness subsides and a feeling of lightness returns.
When to see a doctor? You should seek medical advice if you experience the following symptoms:
- Eine einseitige, neu aufgetretene Beinschwellung — auch ohne Wärme und Schmerz
- Beinödeme zusammen mit Luftnot, plötzlicher Atemnot oder rascher, unerklärlicher Gewichtszunahme
- Schwellungen im Gesicht mit schäumendem Urin
- Wässriger Durchfall, Durchfall mit Fieber, nächtlichem Stuhldrang oder Blut — sowie Durchfall, der unter der Einnahme neu auftritt oder deutlich schlimmer wird (weicher, klebriger Stuhl allein ist ein Zeichen dieses Musters)
- Blood in the stool or severe abdominal pain
- Erschöpfung, die sich unter der Einnahme verschlechtert, oder Schwäche, die dich am Aufstehen hindert
Beidseitige, weiche Schwellungen, die abends zunehmen und über Nacht wieder verschwinden, stehen nicht auf dieser Liste — sie gehören zum Bild dieser Seite. TCM und westliche Medizin ergänzen sich hervorragend. Eine ärztliche Abklärung gibt dir Sicherheit — und die TCM–Methoden unterstützen den Heilungsprozess auf natürliche Weise.
For optimal treatment progress
TCM is not a quick fix for symptoms., but rather a holistic healing process. You will achieve the best results if you consistently integrate the treatment into your daily routine and give your body time to regenerate.
Integration into everyday life
Start with ONE step
Don't try to change everything at once! That's overwhelming and leads to
usually leads to you giving up. Instead:
- Woche 1–2: Feuchtigkeit erzeugende Lebensmittel konsequent meiden (Milchprodukte, Zucker, Weißmehl) — dazu mit deiner TCM–Kräutermischung beginnen
- Week 3-4: Daily acupressure on MP 09 and Ma 36 (3 minutes per side)
- Week 5-6: Qi Gong for the center 10 min. daily.
- Ab Woche 7: Prüfe, ob du deine Kräutermischung überhaupt noch brauchst — bei leichtem und mittlerem Schweregrad ist sie dann meist schon abgesetzt. Sie endet mit den Zeichen, nicht mit dem Wochenplan
- From week 9: Add further methods as required
Realistic expectations
After 2–3 weeks: First improvements noticeable
- Less bloating and flatulence
- Lighter body feeling
- Less fatigue after eating
After 6–8 weeks: Significant improvements
- Significantly less heaviness and inertia
- Better digestion and firmer stools
- Less water retention
After 3–6 months: Sustainable healing
- Moisture is noticeably removed
- Body feels light and flexible
- Stable digestive power and a clear head
TCM vs. Western medicine
TCM and Western medicine are not mutually exclusive—they complement each other!
When Western medicine is important:
- In acute emergencies
- In case of structural damage
- In case of infections
- For accurate diagnoses (laboratory, imaging)
Where TCM has its strengths:
- In case of functional disorders
- For chronic complaints
- For prevention
- For holistic healing
Ideal: Combine both systems! Use Western medicine for
Acute treatment and accurate diagnosis, TCM for lasting healing
and strengthening the body's self-healing powers.
Important: Never stop taking prescribed medication without consulting your doctor first!
Talk to your doctor when you start TCM treatment.
Do you have any questions?
Wolfgang from meine-tcm.com
TCM is a broad field. Much of it sounds unfamiliar at first glance, and often the real question doesn't arise until you start putting some of it into practice in your daily life.
That's exactly what I'm here for. Write to me—no matter how big or small your question is, whether it’s related to this page or to something else entirely in TCM. I read every message myself and will get back to you. Calmly, clearly, and without any sales pitch.
PS: Es gibt keine Fragen, die blöd sind. Also schreib mir.
Ask your questionEvery step counts
Your body strives for balance—you just need to create the right conditions for it.
Remember:
👣 Every little step counts
You don't have to be perfect. Even one warm meal a day is better than none. Even 5 minutes of qigong is better than no exercise at all.
⏳ Patience pays off
It took your body years to get to this point. Give it time to regain its balance. Change takes time, but it will happen.
🎯 Focus on what you can DO
Don't concentrate on what you are doing „wrong". Focus on every positive step you take.
💚 Be good to yourself
Perfection does not exist. It is acceptable to have an off day occasionally. Tomorrow is a new day when you can continue.
🤝 You are not alone
Thousands of people are walking this path with you. For over 2,000 years, TCM has been guiding people like you on their journey toward greater well-being.
Track Your Progress
To track your progress, we recommend that you repeat the TCM analysis after about 3 months.
Why does this make sense?
- You can see how your pattern has changed
- You can adjust your group as needed
- It motivates you to keep going
- You'll figure out which steps work best for you
⚠️ Important: Your answers from today will be stored in encrypted form using a code that you received via email. ONLY with this code will you be able to track your progress later. Be sure to keep the email in a safe place!
🔒 YOUR DATA IS SAFE
We store:
✓ Only your email address for reminders
✓ The date for shipping
We do NOT store:
✗ Your analysis results
✗ Your personal information
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All analysis data is completely anonymous and is not linked to your email address.
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