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 rebuild your energy with TCM herbs, acupressure, qi gong, and nutrition
The good news: A qi deficiency can be treated very effectively with the right measures. With patience and the right methods, you can regain your energy.
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
3 months
self-treatment
Possible
Can be treated yourself with instructions
Treatment
scope
1–2 Methods
Proposed
methods
Extensive range
Our free TCM analysis zeigt dir in nur 10 Minuten dein persönliches TCM–Muster.
What is a qi deficiency?
When life energy is depleted
The TCM perspective: Your life energy is depleted
In traditional Chinese medicine, qi is the fundamental life energy that flows through your entire body. Qi is not just „energy“ — it is the driving force behind all life processes: breathing, digestion, movement, thinking, and even emotions.
When there is a deficiency of qi, this life energy is depleted or is no longer being produced in sufficient quantities. Think of qi as the electricity in your house—when the voltage drops, everything runs on low power: the lights flicker, appliances run slower, and eventually nothing works at all.
Die Hauptquellen deines Qi sind die Milz, der Magen und die Lunge. Die Milz und der Magen gewinnen Qi aus der Nahrung (das sogenannte „Nahrungs–Qi“), während die Lunge Qi aus der Atemluft aufnimmt (das „Atem–Qi“). Beide Formen verbinden sich zum vitalen Qi, das durch die Meridiane — die Energiebahnen deines Körpers — fließt.
The consequence of a qi deficiency: When these organs are weakened, not enough qi is produced. Your body then simply no longer has the strength to perform all its functions optimally.
The typical signs of a qi deficiency:
- Deep fatigue and exhaustion that is not relieved by sleep
- Weak voice and no desire to speak
- Shortness of breath even with minimal exertion
- Paleness of the face and lips
- Poor digestion with flatulence and loose stools
- Spontaneous sweating without physical exertion
- Frequent colds due to weakened immune system
The good news: Ein Qi Mangel lässt sich behandeln. Durch die richtige Ernährung, kräftigende Kräuter, Qi Gong–Übungen und Akupressur kannst du dein Qi wieder aufbauen und deine Lebensenergie zurückgewinnen.
The Western perspective: Chronic fatigue and lack of energy
From a Western perspective, qi deficiency corresponds to a state of chronic exhaustion and reduced physical performance. It is not a specific disease, but rather a syndrome—an interplay of various factors that impair the body's energy balance.
Imagine your body as a battery that no longer charges properly. You sleep, eat, and rest—but the energy doesn't come back. This is because various systems are not working optimally: digestion is not absorbing nutrients properly, the mitochondria (the powerhouses of your cells) are not producing enough ATP (the universal energy carrier), and the hormone axes are out of balance.
What does modern medicine show?
- Mitochondrial dysfunction: The cell powerhouses work inefficiently and produce less energy.
- Adrenal insufficiency: Cortisol and other stress hormones are out of balance
- Hypothyroidism: Metabolism runs at a low level
- Vitamin and mineral deficiencies: particularly iron, B12, vitamin D, and magnesium
- Chronic stress: Permanently elevated cortisol levels deplete reserves
- Impaired intestinal health: Nutrients are not absorbed optimally
Modern research confirms: Chronic fatigue is closely linked to lifestyle factors—lack of sleep, lack of exercise, poor nutrition, and constant stress are among the main causes.
TCM treatment for qi deficiency targets precisely these interrelationships: it strengthens digestion, supports energy production, and restores balance to the body—holistically and sustainably.
The Yellow Emperor's team explains your pattern
The Yellow Emperor | Qi Bo | Dr. Lisa Weber
Founder of TCM | Master of Healing Arts | Modern Physician
Was passiert, wenn der legendäre Gelbe Kaiser aus der TCM mit seinem Berater Qi Bo und einer modernen Ärztin zusammensitzt? Sie erklären DEIN Muster — mit 4000 Jahre altem Wissen UND aktueller Wissenschaft.
Qi deficiency — When you lack vital energy and everything makes you tired
The Yellow Emperor: „Qi Bo, in my kingdom, many subjects complain of constant exhaustion. They feel weak, tired, and unmotivated—even after getting enough sleep. What is the cause of this affliction?“
Qi Bo: „Your Majesty, these people suffer from a deficiency of qi—the fundamental life energy that flows through everything. Imagine qi as a great river that irrigates the land. When the river dries up, the fields wither. Qi is the root of human beings — when it is weak, the entire body lacks strength. The spleen, the central organ for Qi production, can no longer fulfill its task. It should transform food and extract new Qi from it — but this inner fire now burns only weakly.“
Dr. Weber: „That's a wonderful analogy! In modern medicine, we would refer to this as mitochondrial dysfunction — the powerhouses of our cells no longer produce enough energy in the form of ATP. This is often accompanied by adrenal fatigue due to chronic stress, which leads to low cortisol levels. The result: the body literally does not have enough energy for its functions. Interestingly, studies show that people with chronic fatigue actually have reduced enzyme activity in the digestive tract — exactly what Qi Bo describes as weak spleen function.“
The Yellow Emperor: „So both healing arts describe the same phenomenon—just from different perspectives? The qi isn't flowing, the cells aren't producing?“
Qi Bo: „That's exactly right, Your Majesty. Wisdom has many languages, but only one truth.“
The Yellow Emperor: „But what causes this qi deficiency? What weakens my subjects so much?“
Qi Bo: „There are many causes, Your Majesty. First: irregular eating and cold food—they weaken the digestive fire. Second: overwork without sufficient rest—the qi is depleted but not replenished. Third: worry and brooding—they bind the qi and prevent its free flow. And fourth: chronic illnesses—they deplete the reserves. In TCM, we say: The spleen is weakened when we think too much and rest too little.“
Dr. Weber: „This accurately reflects our current understanding! Chronic stress permanently activates the sympathetic nervous system—the body is in constant fight mode. This consumes enormous energy reserves. Added to this are sleep deprivation, a nutrient-poor diet, and too little exercise. The adrenal glands become exhausted, the mitochondria are damaged, and the body enters a vicious cycle of exhaustion. Studies show that just four weeks of chronic stress can measurably reduce cortisol production.“
The Yellow Emperor: „What signs tell me that someone is suffering from qi deficiency?“
Qi Bo: „The signs are clear, Your Majesty. The affected person shows: Constant fatigue that does not improve with sleep. A pale complexion and quiet voice. Shortness of breath with little exertion. Spontaneous sweating for no reason. The tongue is pale, possibly swollen with teeth marks. The pulse is weak—like a thin thread. And after eating, they feel even more tired than before.“
Dr. Weber: „We are very familiar with these symptoms! Orthostatic intolerance, i.e., dizziness when standing up. Low heart rate variability. Prolonged recovery time after exertion. In the laboratory, we often see low ferritin levels, vitamin D deficiency, and reduced DHEA levels. The adrenal glands no longer produce enough stress hormones — the body can no longer respond adequately to stress.“
The Yellow Emperor: „Now let's talk about treatment. How can my subjects rebuild their qi?“
Qi Bo: „Your Majesty, the treatment principle is: Bu Qi — tonify and strengthen the Qi. This is done in several ways: First, through warm, nutritious foods that strengthen the spleen — especially cooked grains, soups, and stews. Secondly, through acupressure on powerful points such as Stomach 36, Conception Vessel 6, and Lung 9. Thirdly, through gentle exercise such as qigong — exercises such as ‚regulating qi‘ and ‚connecting heaven and earth‘ nourish the qi wonderfully. And fourthly, through sufficient rest and sleep — the qi regenerates at night.“
Dr. Weber: „That's an excellent holistic approach! From a scientific point of view, I would add: a nutrient-rich diet with sufficient B vitamins, iron, and magnesium—these are the cofactors for mitochondrial energy production. Adaptogenic herbs such as ginseng and astragalus have been shown to have positive effects on adrenal function. Gentle exercise such as tai chi or yoga activates the parasympathetic nervous system and promotes regeneration. And very important: stress management and sufficient sleep — at least 7-8 hours!“
The Yellow Emperor: „Qi Bo, are there any particular foods that are especially recommended?“
Qi Bo: „Very well, Your Majesty! A warm breakfast is essential—preferably oatmeal with cinnamon and steamed fruit. Soups and stews with chicken, beef, or fish nourish the qi. Root vegetables such as sweet potatoes and carrots strengthen the earth. And rice — the grain of the middle — harmonizes digestion. You should avoid: raw food on an empty stomach, cold drinks, too many dairy products, refined sugar, and white flour. These weaken the digestive fire.“
Dr. Weber: „From a nutritional point of view, this makes perfect sense! Warm, cooked foods are easier to digest—the enzymes don't have to work as hard. Complex carbohydrates from whole grains provide steady energy. Proteins from meat or legumes are important for amino acid supply. And avoiding sugar stabilizes blood sugar—no more energy roller coasters!“
The Yellow Emperor: „Wonderful! Let's turn this wisdom into a practical plan.“
DIE 3–WEISEN–METHODE GEGEN QI MANGEL
MORGEN–PROTOKOLL (Qi aufbauen):
- TCM: Warm water with ginger and a slice of lemon to start with
- Science: Activates digestion, stimulates metabolism
- Practical: 2–3 Scheiben frischer Ingwer in 250 ml heißem Wasser, 10 Min. ziehen lassen, VOR dem Frühstück trinken
- TCM: Hot breakfast — oatmeal with cinnamon and steamed apple
- Science: Complex carbohydrates for stable energy, cinnamon regulates blood sugar
- Practical: 50 g Haferflocken mit Wasser oder Mandelmilch kochen, 1/2 TL Zimt, gedämpfte Apfelstücke hinzufügen
TAGS–STRATEGIE (Qi erhalten):
- TCM: Acupressure on Stomach 36 (Zusanli) — the most powerful Qi point
- Science: Stimulates the vagus nerve, improves immune function and digestion
- Practical: 4 Fingerbreit unter der Kniescheibe, außen am Schienbein. 2–3x täglich je 2 Min. kreisend massieren
- TCM: Qi Gong exercise „Regulating Qi“ or „Connecting Heaven and Earth“
- Science: Deep breathing activates the parasympathetic nervous system, exercise promotes blood circulation
- Practical: 10–15 Minuten täglich, am besten morgens oder am frühen Nachmittag
- TCM: No cold drinks — always room temperature or warmer
- Science: Kalte Flüssigkeiten verlangsamen die Magenentleerung um 30–45 Minuten
- Practical: Thermos flask with hot water or herbal tea for on the go
ABEND–RITUAL (Qi regenerieren):
- TCM: Akupressur auf Konzeptionsgefäß 6 (Qihai) — das „Meer des Qi“
- Science: Activates the relaxation response, promotes regeneration
- Practical: 2 Fingerbreit unter dem Bauchnabel, sanft kreisend 3–5 Min. massieren
- TCM: Light, early dinner — no later than 7 p.m.
- Science: Gives the body time to digest before sleep
- Practical: Warm soup or steamed vegetables with some protein, at least 3 hours before bedtime
- TCM: Go to bed early — before 11 p.m.
- Science: Deep sleep phases before midnight are particularly restorative.
- Practical: Turn off screens 1 hour beforehand, darken the bedroom
The Yellow Emperor: „Qi Bo, how long will it take for the qi to be restored?“
Qi Bo: „Your Majesty, patience is key. Qi cannot be forced—it must be gently nurtured like a delicate plant. After 2-3 weeks of consistent practice, most people notice initial improvements: less fatigue after eating, slightly more energy. After 6-8 weeks, energy levels stabilize throughout the day. After 3 months, the qi is significantly strengthened and new habits are established. Consistency is more important than intensity.“
Dr. Weber: „This is exactly what we see in practice! Regeneration of the adrenal glands takes time—about 3-6 months for a full recovery. The good news is that initial improvements are often seen after just a few weeks. Continuity plays a key role. It is better to do 10 minutes of qigong every day than one hour once a week. The body needs regular signals to boost its energy production.“
The Yellow Emperor: „What should people do if they feel overwhelmed from time to time?“
Qi Bo: „Listen to your body! When you have low qi, rest is not a weakness, but medicine. Short breaks throughout the day are more valuable than a long sleep on the weekend. And don't forget: qi also needs joy to thrive. Laughter, the company of loved ones, time in nature — all of these things nourish qi in a way that no medicine can replace.“
Dr. Weber: „Beautifully said! Social contact and positive emotions have been proven to lower cortisol and strengthen the immune system. Laughter releases endorphins. Exposure to nature reduces stress hormones. This isn't esoteric — it's solid neurobiology!“
The Yellow Emperor: „Then the message is clear: Qi deficiency is curable—with patience, the right methods, and a loving approach to oneself. The tools are ready. People just have to use them.“
Qi Bo: [smiles] „That is correct, Your Majesty. Qi is the root of human beings. When the root is strong, the tree thrives. When qi flows abundantly, the body is healthy.“
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 3 Sages“, we bring the Yellow Emperor and Qi Bo together 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 dialog form in the book Huangdi Neijing, to convey the often complex relationships of TCM in an understandable and entertaining way. When the 4000-year-old emperor is confronted with modern science, enlightening „aha moments“ arise which show that ancient wisdom and new research often speak the same language: 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
A qi deficiency is very easy to treat! TCM offers you a variety of effective methods to rebuild your energy and vitality. 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.
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- 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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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 gently pressing on specific points, you activate the flow of energy in the meridians and strengthen the corresponding organs.
The following three points form the classic combination for strengthening qi and have been proven effective in TCM for centuries.
ACUPUNCTURE POINT: Ma 36
Stomach 36
Three Miles of the Foot — Zú Sān Lĭ
- The most important point for building up qi
- Strengthens the spleen and stomach
- Improves digestion
- Strengthens the immune system
- Helps with fatigue and weakness
Application:
Press firmly twice a day for 30–45 seconds. Ideal in the morning after getting up and at lunchtime to combat the midday energy slump.
ACUPUNCTURE POINT: KG 06
Concept vessel 06
Sea of Qi — Qì Hăi
- Das Meer der Energie — stärkt das Ursprungs–Qi
- Strengthens Qi and Yang
- Regulates and moves the qi
- Additionally strengthens the spleen
- Affects all abdominal organs
Application:
Press firmly once a day for 30–45 seconds. Ideally in the evening before going to bed.
ACUPUNCTURE POINT: Lu 09
Lung 09
Großer Abgrund — Tài Yuān
- Tonifies Qi and Yin of the lungs
- Strengthens the thoracic qi (heart and lungs)
- Promotes blood circulation
- Master point of the blood vessels
- Helps with cold hands and weak voice
Application:
Hold once a day for 30 seconds with medium pressure. Ideal as a short meditation break.
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Qi Gong
Qi Gong is moving meditation — gentle, flowing exercises that harmonize your energy flow and strengthen your qi. If you have a qi deficiency, these exercises help to build up new energy and store it in the body.
Regelmäßiges Praktizieren von Qi Gong (schon 10–15 Minuten täglich) zeigt nachweislich positive Effekte auf Energie, Verdauung und allgemeines Wohlbefinden.
QI GONG: Exercise 1
Regulate Qi
Strengthens the spleen and stomach, reduces stress
Particularly helpful for:
- Fatigue and lack of energy
- Digestive weakness
- Stress and inner turmoil
- Flatulence and bloating
Effect:
This simple exercise strengthens the organ energies of the spleen and stomach, thereby improving your digestion. Perfect for short „energy breaks“ during the day — just 2 to 3 minutes can bring a lot of calm and give you strength.
QI GONG: Exercise 2
Connecting heaven and earth
Activates digestion and strengthens the core
Particularly helpful for:
- Tiredness after eating
- Digestive problems
- Heaviness in the legs
- Weak breathing
Effect:
This exercise stretches the spleen and stomach meridians, improves diaphragmatic breathing, and activates your digestive fire. It is best to do this between 7 and 11 a.m. — this is when the stomach and spleen are at their peak in the organ clock.
QI GONG: Exercise 3
Collect Qi
Builds up energy and stores it in the body
Particularly helpful for:
- General fatigue
- energy shortage
- Nervousness and restlessness
- Stress in everyday life
Effect:
In this exercise, you absorb vital energy from all directions and store it in your body. It is a perfect exercise for calming down, reducing stress, and building up new qi at the same time.
These Qi Gong exercises are specially selected for building up qi. They specifically strengthen the meridians of the spleen and stomach, promote qi production, and help you gather and store new energy in the body.
Alle Übungen wirken besonders gut, wenn du sie zwischen 7 und 11 Uhr morgens praktizierst — das ist die Hochzeit von Magen (7–9 Uhr) und Milz (9–11 Uhr) in der Organuhr.
QI GONG:
When and how often?
In the morning (ideal):
- All 3 exercises as a sequence: approx. 15–20 minutes
- Or just 1–2 exercises: approx. 5–10 minutes
- Preferably between 7 and 11 a.m. (stomach/spleen time)
In between:
- Einzelne Übungen bei Bedarf (z. B. nach dem Essen)
- „Qi regulieren“ für schnelle Energie–Boosts
Regularity is more important than duration:
- Better to do 10 minutes every day than 60 minutes once a week.
- After 2–3 weeks, you will notice the first changes.
- After 3 months of regular practice: significant improvement
Pro tip: Combine qi gong with conscious abdominal breathing. This significantly enhances the effect on the digestive organs and energy build-up.
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 classic yoga poses with the energy concept of traditional Chinese medicine. — more dynamic than traditional yoga and focused on improving health and energy levels.
Targeted stretches along the twelve main meridians open blocked energy pathways, strengthen organ functions, and increase permeability in fascia, joints, and muscles.
Accompanied by calm breathing and mindful body awareness, Meridian Yoga has a particularly balancing effect on stress, exhaustion, and inner restlessness. The gentle style is suitable for all ages—even without prior experience—and helps you strengthen your core, become more flexible, and let your life energy flow more freely again.
MERIDIAN YOGA: Exercise 1
The tree with acupressure
Strengthens balance and digestion at the same time
Particularly helpful for:
- Stärkt Bein–Meridiane (Magen, Milz)
- Activates Ma 36 (most important point for building up qi)
- Improves balance and grounding
- Promotes inner peace
Effect:
In this variation of the tree pose, you hold the Ma 36 acupuncture point on your lower leg while balancing. This combines balance training with targeted acupressure—a double effect for building up your qi!
MERIDIAN YOGA: Exercise 2
The bow
Intense stretching of the front
Particularly helpful for:
- Feeling of fullness and pressure in the stomach
- Reflux and heartburn
- Lack of energy and fatigue
- Tension in the abdominal area
Effect:
This backward bend stretches the entire stomach meridian, which runs along the front of the body. The stretch stimulates the flow of qi and strengthens the digestive organs.
Both exercises activate the stomach meridian, which runs along the front of the body and legs. Stretching stimulates the flow of qi and strengthens organ function.
Particularly effective: Hold each position for 3–5 breaths, breathing deeply into your abdomen.
MERIDIAN YOGA:
When and how often?
Best time:
- Morgens nach dem Aufstehen (7–11 Uhr ist die Zeit des Magen–Meridians)
- Or in the evening before going to bed (relaxing)
Duration:
- Hold each position for 3–5 breaths.
- Complete sequence: 10–15 minutes
- 3–5 times per week for best results
Important:
- Never practice on a full stomach (wait at least 2 hours after eating).
- Breathe deeply and evenly during the positions.
- Stretching should be comfortable, never painful.
Pro tip: Kombiniere Meridian Yoga am Morgen mit Qi Gong — erst die fließenden Qi Gong–Bewegungen, dann die etwas dynamischeren Meridian Yoga Übungen für maximalen Qi–Aufbau.
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.
Nutrition is particularly important if you have a qi deficiency: your spleen needs warm, easily digestible food, to regain strength and produce sufficient qi.
What you eat, HOW you eat and WHEN What you eat—all of this affects your digestive power and energy.
The golden rules for a strong spleen
What is good for you:
Warm and cooked
- Alle Speisen warm essen
- Warm oatmeal in the morning instead of cold cereal
- Cooked vegetables instead of raw vegetables
- Soups and stews are ideal
Warm food eases digestion
The right grain
- Oats, millet, rice, quinoa (all cooked)
- Whole grain bread (toasted is better than fresh)
Grains are the basis for building qi
Sweet root vegetables
- Carrots, pumpkin, sweet potatoes
- Parsnips, beetroot
- Fennel (also has a flatulence-reducing effect)
Natural sweetness nourishes the spleen
Easily digestible proteins
- Chicken, turkey (both warming)
- Beef (tonic)
- Eggs (neutral)
- Fish (easily digestible)
In bulk for Qi building
Warming spices
- Ginger (ignites the digestive fire!)
- Cinnamon (warms the center)
- Cardamom (moves Qi)
- Caraway, fennel, anise (against flatulence)
Spices = natural digestive aids
What you should avoid:
Cold and raw
- Ice-cold drinks
- Raw food (especially in the morning)
- Salads for breakfast
- Smoothies from the refrigerator
- Ice cream, frozen food straight from the freezer
Extinguish the digestive fire!
Dairy products
- cow's milk
- Yogurt (especially cold)
- Cottage cheese, cream cheese
- Cream in large quantities
Produces moisture and mucus
White flour and sugar
- White bread, white flour pasta
- Industrial sugar, sweets
- Ready-made products with hidden sugar
Stresses the spleen, generates moisture
Hard to digest
- Fried, greasy food
- Pork (very moisturizing)
- Portions that are too large
Overwhelming the weakened spleen
Too much coffee
- More than 2 cups daily
- Coffee on an empty stomach
Weakens the spleen qi in the long term
HOW YOU SHOULD EAT:
Regular meals
- 3 fixed meals a day
- Breakfast is the most important meal of the day!
- Zwischen 7–9 Uhr (Magen–Zeit) frühstücken
- Dinner before 7 p.m.
Mindful eating
- Chew slowly (at least 20 times per bite)
- Without distractions (no cell phone, TV)
- In a peaceful and relaxed atmosphere
- Don't eat when you're stressed
Digestion begins in the mind!
Drink properly
- Warm water
- Herbal tea (ginger, fennel)
- Do not drink while eating
- Mindestens 30 Min. vor oder nach dem Essen
Drinks dilute digestive juices
IDEAL MENU FOR ONE DAY:
Breakfast (7–9 a.m.):
- Warm oatmeal with cinnamon, stewed apples, and walnuts
- In addition: hot water with fresh ginger
Lunch (12–1 p.m.):
- Steamed vegetables (carrots, fennel, pumpkin) with rice
- In addition: fried chicken with ginger and herbs
- Or: Vegetable soup with millet and fresh herbs
Dinner (6–7 p.m.):
- Steamed fish with potatoes and root vegetables
- Or: Gemüse–Eintopf mit Quinoa
- In addition: fennel tea
Snack if needed:
- Stewed pear compote with cinnamon
- Or: Handful of nuts (roasted)
The most important rule when changing your diet is:
Start with ONE step!
Don't change everything at once.
Our suggestion for getting started:
- Warm breakfast instead of cold cereal — 2 weeks
- Warm water instead of cold drinks — 2 weeks
- Reduce raw salads — 2 weeks
Step by step, you will notice how your digestion improves and your energy levels increase.
Your spleen will thank you!
REZEPT: DER PERFEKTE MILZ–QI AUFBAU–BREI
Ingredients:
For 1 person
- 50 g oat flakes
- 300 ml Wasser oder Mandelmilch
- 1 pinch of cinnamon
- 1 pinch of cardamom
- 1 small apple (peeled, stewed)
- 1 teaspoon honey
- Handful of walnuts (chopped)
- Optional: 3 thin slices of fresh ginger
Preparation:
- Cut the apple into small pieces and add a little water.
Sauté for 5 minutes - Bring oatmeal to a boil with water/almond milk.
- Add cinnamon and cardamom
- Bei niedriger Hitze 5–8 Min. köcheln lassen
- Stir in the stewed apple pieces.
- Sweeten with honey
- Top with walnuts
Effect:
Ignite the digestive fire
Builds up spleen qi
Nourishes the center sustainably
Am besten jeden Morgen zwischen 7–9 Uhr essen!
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 playlistQi is the root of human beings.
If the root is strong, the tree will thrive. If qi flows abundantly, the body will be healthy.
— 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 either support or block your qi development. Often, it is the small, consistent steps that make the difference.
Meditations and breathing exercises for building up qi
🧘 Bauchatmung (Die Basis)
Deep abdominal breathing is fundamental for building up qi:
- Sit or lie down comfortably
- Place one hand on your stomach, one on your chest
- Breathe in slowly through your nose — your belly will rise.
- Exhale slowly through your mouth—your belly will lower.
- Keep your chest as still as possible.
- 5–10 minutes daily, ideally in the morning
🌬️ 4–7–8 Atemtechnik
This technique calms and gathers qi:
- Inhale for 4 seconds (through the nose)
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds (through your mouth)
- 4–8 repetitions
- Ideal before bedtime or when stressed
✨ Gathering Qi in the Dantian
Simple meditation to strengthen qi:
- Sit upright, hands on lower abdomen (3 fingers below navel)
- As you inhale, imagine golden light flowing into your body.
- Collect this light in the lower dantian as you exhale.
- Feel the warmth and energy building up there
- 10–15 minutes daily
💤 Schlaf und Erholung
Your qi regenerates at night:
- Go to bed before 11 p.m. (important for qi regeneration)
- 7–8 hours of sleep per night
- Kurzer Mittagsschlaf (10–20 Min.) bei starker Erschöpfung
- Regular sleep pattern, even on weekends
- No heavy meals after 7 p.m.
⏰ Rhythm and timing
The body loves regularity:
- 7–9 a.m.: Hot breakfast (the most important meal of the day!)
- 12–1 p.m.: Hot lunch
- 6–7 p.m.: Light, warm dinner
- Stick to regular meal times
- Don't skip meals
🚶 Bewegung — sanft, aber regelmäßig
When you have a qi deficiency, the rule is: build up instead of exhausting yourself!
- Spazierengehen an frischer Luft (täglich 20–30 Min.)
- Qi Gong — perfect for building up qi
- Gentle yoga or tai chi
- Light swimming (water not too cold)
- Nach dem Essen: Kurzer Verdauungsspaziergang (10 Min.)
❌ Avoid in case of qi deficiency:
- Intense cardio or marathon
- Extreme strength training
- Exercise until exhaustion
- Training on an empty stomach
🌡️ Wärme schützt dein Qi
Cold weakens the qi — protect yourself:
- Warm drinks instead of cold ones (even in summer)
- Keep your core warm (kidney warmer, undershirt)
- Hot water bottle on the stomach when feeling cold
- Warm foot baths in the evening
- Avoid drafts and air conditioning
📵 Energie–Management
Do not consume more Qi than you build up:
- Plan regular breaks into your daily routine
- Learning to say no — setting boundaries
- Avoid multitasking
- Reduce screen time
- Conscious cell phone-free times
Emotional aspects of qi deficiency
💭 Die emotionale Seite verstehen
Qi deficiency and emotions influence each other:
- Fatigue can lead to listlessness and despondency.
- Brooding and excessive thinking weaken the qi.
- Worries tie up energy and exhaust the spleen.
- Even positive emotions in excess can be exhausting.
🌱 Was dein Qi stärkt
Positive emotional habits:
- Gratitude exercises in the morning or evening
- Spending time in nature (forest bathing)
- Maintain social contacts (but don't exhaust them)
- Creative activities without pressure to perform
- Cultivating joy in small things
⚡ What weakens your qi
You should observe these emotional patterns:
- Constant brooding and rumination
- Perfectionism and excessive demands
- Feeling responsible for everything
- Unable to say no
- Suppressed feelings
🧘 Praktische Übungen
Small exercises for everyday life:
- Thought stopping: When you find yourself brooding, consciously think of something pleasant.
- Body scan: Briefly scan your body three times a day
- Grounding: Stand barefoot on the grass (if possible)
- Mindfulness while eating: Just eat, don't work at the same time
- Practicing self-compassion: Be gentle with yourself
💡 Important to know
Be patient with yourself. Building up your qi takes time—usually 3–6 months of consistent practice. Don't expect miracles overnight, but rejoice in small improvements. Every day with good habits is a step in the right direction.
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: Warmes Frühstück etablieren — und mit deiner TCM–Kräutermischung beginnen
- Woche 3–4: Warmes Wasser statt kalte Getränke
- Woche 5–6: Tägliche Qi Gong–Praxis (5–10 Min.)
- Woche 7–8: Akupressur Ma 36 integrieren
- From week 9: Add further methods as needed
Realistic expectations
After 2–3 weeks: First improvements noticeable
- Less fatigue after eating
- Improved digestion
- A little more energy
After 6–8 weeks: Significant improvements
- More stable energy throughout the day
- Improved digestive capacity
- Less cravings for sweets
After 3–6 months: Sustainable healing
- Qi is significantly strengthened
- New habits are established
- Body has regenerated
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
✗ The connection between email and the sample
All analysis data is completely anonymous and is not linked to your email address.
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