Overview

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

An increase in dryness  can be as a result of:

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

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

Migraine	Stress
Bronchitis	Overactive thyroid
Hay fever	Endometriosis

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

Insomnia	Osteo-arthritis
Hyperacidity	Constipation
Muscle aches/spasms	Flatulence

Health Promotion for this temperamental combination

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

Food and Drink

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

Listed below are the four different diet charts

Additional dietary advice:

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

Environmental Air & Breathing

• Fresh air and a cool, properly ventilates environment are most ideal.

• Recommended breathing exercises include the Tibb Deep Rhythmic breathing, the Tibb Mental/Emotional breathing and the Tibb Slow and Deep breathing exercises:

The Tibb Deep Rhythmic Breathing Exercise

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

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

The Tibb Mental/Emotional Breathing Exercise

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

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

Tibb Slow and Deep Breathing exercise

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

• Sit on the floor in a squatting position with your hands on your thighs or in the ‘lotus’ position, keeping a straight back in both cases. If neither position is possible, then lie on the floor or sit in a comfortable chair,

• Close your eyes focus on breathing.

• Take slow and deep breaths, breathing in and out through the nose, distending and filling the stomach.

• Continue breathing this way for 5 minutes.

Physical Exercise

• Excessive movement and strenuous exercise is not advisable.

• Exercise in the early morning and late afternoon.

• Yoga is advisable.

• Include in the choice of physical exercise, the Tibb Walking Exercise:

The Tibb Walking Exercise

• Warm up by walking normally, swinging the your gently. Do this for about 2 minutes initially.

• Then walk briskly, raising your legs and swinging your arms firmly. Do this for about 5 minutes.

• Cool down by walking normally, as in the warmup. Do this for about 2 minutes.

• Do these exercises daily, but each week increase the amount of time you spend doing them until you reach a maximum of 25 minutes per session.

Sleep

• A good night’s sleep of 6-8 hours’ is advisable.

• Lack of sleep (less than five hours on a continuous basis) and late nights will negatively affect you.

Emotions & Feelings

• Extreme emotions – excessive worries, sadness, loneliness and overly philosophical thinking are the emotional excesses of this temperamental combination and should be managed with breathing and meditation exercises.

• A 5-10-minute relaxation break after lunch is beneficial.

• The following meditation exercises are advised together with the Tibb Slow and Deep Breathing exercise, the Tibb Heart Meditation Exercise and the Tibb Pineal Body Meditation Exercise.

The Tibb Slow and Deep Breathing Exercise

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

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

The Tibb Heart Meditation

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

The Tibb Pineal Body Meditation

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

 

Elimination

• Laxatives should be considered.

• A regular high-fibre diet should be adopted to keep the colon clear.

Overview

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

An increase in heat can be as a result of:

summer	very hot weather and environment
hot food and drink	anger
strenuous exercise	not enough sleep

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

Migraine	Stress
Bronchitis	Overactive thyroid
Hay fever	Endometriosis

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

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

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of heat in each of the lifestyle factors will most negatively affect you, faster than changes in the other qualities. You need to be aware of this at all times and control the level of heat in your body.

Food and Drink

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

Listed below are the four different diet charts

Additional dietary advice:

• Stick to the above diet especially in summer and spring.
• This is also an optimal diet if you live in coastal areas.
• Drink at least 2-3 litres (8-12 glasses) of water per day.
• Avoid refined foods.
• Eat simply and avoid eating a lot of different types of foods in the same meal.
• When emotional or upset, sit down, take a few deep breaths or drink a glass of water.

Environmental Air & Breathing

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

The Tibb Deep Rhythmic Breathing Exercise

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

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

The Tibb Mental/Emotional Breathing Exercise

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

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

The Tibb Slow and Deep Breathing Exercise

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

• Close your eyes and focus on your breathing.
• Take slow and deep breaths, breathing out through the nose, distending and filling the stomach.
• Continue breathing this way for 5 minutes.

Physical Exercise

• Excessive movement and strenuous exercise is not advisable.
• Exercises in the early morning and late afternoon.
• Yoga is advised.
• Include in your choice of physical exercise, the Tibb Walking Exercise:

The Tibb Walking Exercise

• This is a gentle exercise recommended for all temperamental types. It can be done anywhere – in a small room or outdoors. If safety or space concerns exist, as may be the case with elderly people, then you may ‘walk on the spot’ for the same periods of time.
• Warm up by walking normally, swinging the arms gently. Do this for about 2 minutes initially.
• Then walk briskly, raising the legs and swinging the arms firmly. Do this for about 5 minutes.
• Then cool down by walking normally, as in the warmup. Do this for about 2 minutes.
• Do these exercises daily but increasing the time for each session weekly to a maximum of 25 minutes per session.

Sleep

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

Emotions & Feelings

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

The Tibb Slow and Deep Breathing Exercise

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

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

The Tibb Heart Meditation

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

The Tibb Pineal Body Meditation

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

Elimination

• A regular high-fibre diet should be adopted to keep your colon clear.
• Laxatives should be considered.

Overview

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

An increase in moistness can be as a result of:

Rainy season	humid environmental and weather
excessive sleep and rest	depression and fear
lack of exercise	Hot and moist to cold and moist food & drink

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

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

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

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

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of moistness in each of the lifestyle factors will negatively affect you more than other conditions. You need to be aware of this at all times and control the level of moistness in your body.

Food and Drink

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

Listed below are the four different diet charts

Additional dietary advice:

• Stick to the above diet especially in autumn, rainy weather, during winter and in coastal areas.
• Avoid drinking water, cool drinks or juices during meals. If you have to, drink very little.
  Preferably drink liquids half an hour before meals OR 1 hour after meals.
• Drink at least 2 litres (8 glasses) of water a day.
• Avoid refined foods.
• Eat simply and avoid eating a lot of different types of foods in the same meal.
• A 20-30 minute brisk walk every day is very beneficial.
• Avoid foods and drinks containing salt as well as fried and processed meats.
• If you are emotional or upset, sit down, take a few deep breaths or drink a glass of water.

Environmental Air & Breathing

•  Keep cool in hot weather and warm in wet weather.
• Weather, environment, work and leisure activities that increase heat and moistness -especially in humid weather will have a negative effect.
• Recommended breathing exercises include the Tibb Deep Rhythmic breathing, the Tibb Mental/Emotional breathing and the Tibb Slow and Deep breathing exercises:

The Tibb Deep Rhythmic Breathing Exercise

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

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

The Tibb Mental/Emotional Breathing Exercise

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

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

The Tibb Slow and Deep Breathing Exercise

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

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

Physical Exercise

• A 10-15-minute walk after supper is beneficial.

• Include in the choice of physical exercises, the Tibb Walking Exercise and the Tibb Jogging Exercise:

The Tibb Walking Exercise

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

The Tibb Jogging Exercise

• Jogging is more intense than walking. It will therefore produce more heat (and dryness) than walking. This exercise is more suited to Phlegmatic and Sanguinous temperaments.
• Jog on the spot, lifting the knees as high as possible, putting the weight only on the balls of the feet – (prancing). At the same time swing arms in a full circular motion.
• Start by doing this for 30 seconds building up to 5 minutes.
• Increase gradually by 30 seconds, to a maximum of 10 minutes per session.

Sleep

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

Emotions & Feelings

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

The Tibb Slow and Deep Breathing Exercise

Select a protected time and space, free from interruptions. This exercise has a cooling effect, so is ideal for people with a bilious or sanguinous temperament.

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

The Tibb Heart Meditation

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

The Tibb Pineal Body Meditation

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

Elimination

• A regular high-fibre diet should be adopted to keep your colon clear.
• Laxatives should be considered.
• Cupping or blood donation 2-3 times a year reduces the excess blood dominance in a Sanguinous person. This is preferable in summer or spring.

Overview

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

An increase in moistness can be as a result of:

Early winter	cold environment
Rainy season	humid environment and weather
Cold and moist food and drink	depression and fear
Excessive sleep and rest	lack of exercise

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

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

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

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

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of moistness in each of the lifestyle factors will most negatively affect you and affect you quicker than any of the other factors. You need to be aware of this at all times and control the level of moistness in your body.

Food and Drink

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

Listed below are the four different diet charts

Additional dietary advice:

• Stick to the above diet especially in autumn, rainy weather, during winter and in coastal areas.
• Avoid drinking water, cool drinks or juices during meals. If you have to, drink very little.
  Preferably drink liquids half an hour before meals OR 1 hour after meals.
• Drink at least 2 litres (8 glasses) of water a day.
• Avoid refined foods.
• Eat simply and avoid eating a lot of different types of foods in the same meal.
• A 20-30 minute brisk walk every day is very beneficial.
• Avoid foods and drinks containing salt as well as fried and processed meats.
• If you are emotional or upset, sit down, take a few deep breaths or drink a glass of water.

Environmental Air & Breathing

• Weather, environment, work and leisure activities that increase cold and moistness – will negatively affect you.

• Because of the low heat, phlegmatic people are particularly vulnerable to a cold environment as well as cold and rainy weather.

• Heat management by wearing appropriate clothing and seeking a warm environment during cold and rainy times is of utmost importance.

• The bedroom may be heated electrically, with an electric blanket when needed.

• Recommended breathing exercises include the Tibb Deep Rhythmic breathing, the Tibb Mental/Emotional breathing and the Tibb Fast and Deep breathing exercises:

The Tibb Deep Rhythmic Breathing Exercise

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

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

The Tibb Mental/Emotional Breathing Exercise

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

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

The Tibb Fast and Deep Breathing Exercise

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

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

Physical Exercise

• Exercise on a daily basis will positively affect you.

• At night a brisk walk after supper is very beneficial.

• Include in the choice of physical exercise, the Tibb Jogging Exercise:

The Tibb Jogging Exercise

• Jogging is more intense than walking. It will therefore produce more heat (and dryness) than walking. This exercise is more suited to Phlegmatic and Sanguinous temperaments.
• Jog on the spot, lifting the knees as high as possible, putting the weight only on the balls of the feet – (prancing). At the same time swing arms in a full circular motion.
• Start by doing this for 30 seconds building up to 5 minutes.
• Increase gradually by 30 seconds, to a maximum of 10 minutes per session.

Sleep

• Retiring early for 8 hours of sleep and rising before sunrise is advisable to avoid an excess of phlegm.

• Sleeping during the daytime should be avoided especially 1 hour before sunset as this aggravates the phlegm and leads to heaviness of the head and sinus congestion.

Emotions & Feelings

• Fear, shyness and depression are the emotional excesses of the phlegmatic temperamental combination and should be managed with breathing and meditation exercises.

• Actively try and be an atmosphere free from stress fear and worries.

• The following meditation exercises are advised together with the Tibb Slow and Deep Breathing exercise, the Tibb Heart Meditation Exercise and the Tibb Pineal Body Meditation Exercise.

The Tibb Slow and Deep Breathing Exercise

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

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

The Tibb Heart Meditation

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

The Tibb Pineal Body Meditation

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

Elimination

• Laxatives should be taken to keep the bowels clear.

Overview

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

An increase in coldness can be as a result of:

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

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

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

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

Insomnia	Osteo-arthritis
Hyperacidity	Constipation
Muscle aches/spasms	Flatulence

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of coldness in each of the lifestyle factors will most negatively affect you and affect you faster than any of the other factors. Be aware of this at all times and control the level of coldness in your body.

Food and Drink

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

Listed below are the four different diet charts

Additional dietary advice:

• Stick to the above diet especially in cold weather and during winter and autumn.
• Avoid drinking water, cool drinks or juices during meals. If you have to, drink very little. Preferably drink liquids half an hour before meals OR 1 hour after meals.
• Drink at least 1-2 litres (4-8 glasses) of lukewarm water per day.
• Avoid refined foods.
• Eat simply and avoid eating lots of different types of foods in the same meal.
• A 15-20 minute brisk walk every day is very beneficial.
• Avoid cold things, sour things, products containing dairy products, tin foods, processed meats and salads.
• Fruits must be washed with warm water before eaten.

Environmental Air & Breathing

• Managing heat levels by wearing appropriate clothing and seeking a warm environment is of utmost importance.

• If necessary, heat the bedroom with an electric blanket when needed.

• Recommended breathing exercises include the Tibb Deep Rhythmic breathing, the Tibb Mental/Emotional breathing and the Tibb Fast and Deep breathing exercises:

 

The Tibb Deep Rhythmic Breathing Exercise

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

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

 

The Tibb Mental/Emotional Breathing Exercise

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

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

The Tibb Fast and Deep Breathing Exercise

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

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

Physical Exercise

• Exercise on a daily basis will positively affect you.

• At night a brisk walk after supper is very beneficial.

• Include in the choice of physical exercise, the Tibb Jogging Exercise:

The Tibb Jogging Exercise

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

Sleep

• Retiring early for 8 hours of sleep and rising before sunrise is advisable to avoid an excess of phlegm.

• Sleeping during the daytime should be avoided.

Emotions & Feelings

• Fear, shyness and depression are the emotional excesses of the phlegmatic temperamental combination and should be managed with breathing and meditation exercises.

• Actively try and be in an atmosphere free from stress fear and worry.

• The following meditation exercises are advised together with the Tibb Slow and Deep Breathing exercise, the Tibb Heart Meditation Exercise and the Tibb Pineal Body Meditation Exercise.

The Tibb Slow and Deep Breathing Exercise

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

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

The Tibb Heart Meditation

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

The Tibb Pineal Body Meditation

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

Elimination

• Laxatives should be taken to keep the bowels clear.

• Massage is also advised.

Overview

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

An increase in heat can be as a result of:

summer	very hot weather
humid environment/weather	hot and moist to hot and dry food and drink
anger	strenuous exercises
not enough sleep

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

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

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

Migraine	Stress
Bronchitis	Overactive thyroid
Hay fever	Endometriosis

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of heat in each of the lifestyle factors will negatively affect you (more than changes in other conditions). Be aware of this at all times and control the level of heat in your body.

Food and Drink

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

Listed below are the four different diet charts

Additional dietary advice:

• Stick to the above diet especially in summer and spring.
• This is also an optimal diet if you live in coastal areas.
• Drink at least 2 litres (8 glasses) of water per day.
• Avoid refined foods.
• Eat simply and avoid eating a lot of different types of foods in the same meal.
• Avoid foods and drinks containing salt as well as fried and processed meats.
• When emotional or upset, sit down, take a few deep breaths or drink a glass of water.

Environmental Air & Breathing

•  Keep cool in hot weather and warm in wet weather.
• Weather, environment, work and leisure activities that increase heat and moistness -especially in humid weather will have a negative effect.
• Recommended breathing exercises include the Tibb Slow and Deep breathing, Tibb Deep Rhythmic breathing, the Tibb Mental/Emotional breathing exercises:

The Tibb Slow and Deep Breathing Exercise

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

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

The Tibb Deep Rhythmic Breathing Exercise

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

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

The Tibb Mental/Emotional Breathing Exercise

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

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

Physical Exercise

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

The Tibb Walking Exercise

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

The Tibb Jogging Exercise

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

Sleep

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

Emotions & Feelings

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

The Tibb Slow and Deep Breathing Exercise

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

• Sit on the floor or chair, with a straight spine.
• Put your head down, close your eyes, concentrate on the heart and breathe in
• Hold the breath for a while then breathe out slowly in the same manner.
• Continue this exercise every day and at night before going to bed, for 10-15 minutes.

The Tibb Heart Meditation

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

The Tibb Pineal Body Meditation

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

Elimination

• A regular high-fibre diet should be adopted to keep your colon clear.
• Laxatives should be considered.

Overview

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

An increase in coldness can be as a result of:

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

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

Insomnia	Osteo-arthritis
Hyperacidity	Constipation
Muscle aches/spasms	Flatulence

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

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

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of coldness in each of the lifestyle factors will most negatively affect you and affect you faster than changes in other conditions. Be aware of this at all times and control the level of coldness in your body.

Food and Drink

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

Listed below are the four different diet charts

Additional dietary advice:

• Stick to the above diet especially in cold weather and during winter and autumn.
• Avoid drinking water, cool drinks or juices during meals. If you have to, drink very little. Preferably drink liquids half an hour before meals OR 1 hour after meals.
• Drink at least 1-2 litres (4-8 glasses) of lukewarm water per day.
• Avoid refined foods.
• Eat simply and avoid eating lots of different types of foods in the same meal.
• A 15-20 minute brisk walk every day is very beneficial.
• Avoid cold things, sour things, products containing dairy products, tin foods, processed meats and salads.
• Fruits must be washed with warm water before eaten.

Environmental Air & Breathing

• Weather, environment, work and leisure activities that increase coldness and dryness will negatively affect you.

• In autumn keep away from the cold of night and the midday heat.

• Dewy conditions during autumn, late winter and between midnight and 6:00am also aggravates this temperamental combination.

• Outings or change of environment (picnics, etc.) during times other than those mentioned every 2-3 months is beneficial.

• Protect yourself from dry weather by applying a moisturizer, cream or oil (olive oil) to the skin.

• Recommended breathing exercises include the Tibb Deep Rhythmic breathing, the Tibb Mental/Emotional breathing and the Tibb Fast and Deep breathing exercises:

 

The Tibb Deep Rhythmic Breathing Exercise

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

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

 

The Tibb Mental/Emotional Breathing Exercise

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

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

The Tibb Fast and Deep Breathing Exercise

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

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

Physical Exercise

• A 10-15-minute walk after supper is beneficial.

• Yoga is advisable.

• Include in the choice of physical exercise, the Tibb Jogging Exercise:

The Tibb Jogging Exercise

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

Sleep

• Get to bed early, around 22:00 for 6-8 hours’ sleep.

• Excessive walking during the night will negatively affect you.

Emotions & Feelings

• Extreme emotions – excessive worries, sadness, loneliness and overly philosophical thinking are the emotional excesses of this temperamental combination and should be managed with breathing and meditation exercises.

• A 5-10-minute relaxation break after lunch is beneficial.

• The following meditation exercises are advised together with the Tibb Slow and Deep Breathing exercise, the Tibb Heart Meditation Exercise and the Tibb Pineal Body Meditation Exercise.

The Tibb Slow and Deep Breathing Exercise

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

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

The Tibb Heart Meditation

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

The Tibb Pineal Body Meditation

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

Elimination

• Laxatives should be taken to keep the bowels clear.

• Be aware of unnecessary suppression of stools and urine.

Overview

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

An increase in dryness  can be as a result of:

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

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

Insomnia	Osteo-arthritis
Hyperacidity	Constipation
Muscle aches/spasms	Flatulence

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

Migraine	Stress
Bronchitis	Overactive thyroid
Hay fever	Endometriosis

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of dryness in each of the lifestyle factors will most negatively affect you and affect you faster than the other factors. Be aware of this at all times and control the level of dryness in your body.

Food and Drink

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

Listed below are the four different diet charts

Additional dietary advice:

• Stick to the above diet especially in cold weather and during winter and autumn.
• Avoid drinking water, cool drinks or juices during meals. If you have to, drink very little. Preferably drink liquids half an hour before meals OR 1 hour after meals.
• Drink at least 2 litres (8 glasses) of water per day.
• Avoid refined foods.
• Eat simply and avoid eating lots of different types of foods in the same meal.
• A 15-20 minute brisk walk every day is very beneficial.
• Avoid cold things, sour things, products containing dairy products, tin foods, processed meats and salads.
• Fruits must be washed with warm water before eaten.

Environmental Air & Breathing

• Weather, environment, work and leisure activities that increase coldness and dryness will negatively affect you.

• In autumn keep away from the cold of night and the midday heat.

• Dewy conditions during autumn, late winter and between midnight and 6:00am also aggravates this temperamental combination.

• Outings or change of environment (picnics, etc.) during times other than those mentioned every 2-3 months is beneficial.

• Protect yourself from dry weather by applying a moisturizer, cream or oil (olive oil) to the skin.

• Breathing exercises in the early morning and late afternoon.

• Recommended breathing exercises include the Tibb Deep Rhythmic breathing, the Tibb Mental/Emotional breathing and the Tibb Fast and Deep breathing exercises:

 

The Tibb Deep Rhythmic Breathing Exercise

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

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

 

The Tibb Mental/Emotional Breathing Exercise

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

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

The Tibb Fast and Deep Breathing Exercise

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

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

Physical Exercise

• A 10-15-minute walk after supper is beneficial.

• Yoga is advisable.

• Include in the choice of physical exercise, the Tibb Jogging Exercise:

The Tibb Jogging Exercise

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

Sleep

• Get to bed early, around 22:00 for 6-8 hours’ sleep.

• Excessive walking during the night will negatively affect you.

Emotions & Feelings

• Extreme emotions – excessive worries, sadness, loneliness and overly philosophical thinking are the emotional excesses of this temperamental combination and should be managed with breathing and meditation exercises.

• A 5-10-minute relaxation break after lunch is beneficial.

• The following meditation exercises are advised together with the Tibb Slow and Deep Breathing exercise, the Tibb Heart Meditation Exercise and the Tibb Pineal Body Meditation Exercise.

 

The Tibb Slow and Deep Breathing Exercise

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

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

The Tibb Heart Meditation

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

The Tibb Pineal Body Meditation

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

Elimination

• Laxatives should be taken to keep the bowels clear.

• Be aware of unnecessary suppression of stools and urine.