Six Healing Sounds (Liu Zi Jue): Breath, Tone, Calm

When your mind is busy and your body is tense, sometimes words aren’t enough. Six Healing Sounds (Liu Zi Jue) gives you something simpler. A breath. A shape. A quiet tone that helps tension melt. In this guide you’ll learn what it is, how to practise safely, two short routines (seated and standing), and a gentle four-week plan. You’ll also see where the research sits, in plain English.

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What is Six Healing Sounds?

Liu Zi Jue is a classic health Qi Gong set that pairs slow movement with six soft exhaled sounds. Different lineages teach slightly different phonetics. A common map is:

• “Sī / Si” — often linked with Lungs

• “Chui / Chui (tchway)” — Kidneys

• “Xu / Shoo” — Liver

• “He / Her (huh)” — Heart

• “Hu / Hoo” — Spleen

• “Xi / Shee” — Triple Burner (San Jiao)

The idea is simple. Each sound shapes the mouth and tongue so your exhale is longer, softer, and steadier. The tiny vibration in the throat, chest, or belly gives your nervous system a clear message: safe now, soften. Traditional materials and Health Qigong associations describe these sounds as balancing organ systems and easing stress. Modern teachers keep the spirit, while framing the benefits through breath mechanics and relaxation. (healthqigong.org.uk)

You don’t need to be “good” at making sounds. Whisper-quiet is enough. Comfort is the goal.

Why sounds can help (plain English)

• Longer exhales calm the body. Shaped sounds naturally slow your out-breath. That nudges the “rest and digest” response and quietens stress arousal.

• Light vibration = gentle focus. The hum in your chest and face is a simple anchor for attention. You stay present without straining.

• Breath efficiency improves with practice. Many people find the breath settles lower in the body and feels less “grabby.” That can ease anxiety and improve stamina for daily life.

• It’s accessible. You can practise seated, standing, or lying on a calm day. No special kit. No complex choreography.

Safety first (voice care + grounding)

• Keep the volume low. Think “library voice” or whisper-tone.

• Mouth soft. Jaw loose. Tongue light on the roof of the mouth between sounds.

• Inhale through the nose. Exhale with the sound.

• If throat feels scratchy, switch to silent shapes or hum gently. Sip warm water.

• Dizziness, tingling, or panic? Stop. Feel your feet. Breathe 3 in, 6–8 out until steady.

• Recent throat surgery, reflux flare, severe asthma, or voice disorder? Keep sounds whisper-soft and short, or practise silent versions first.

The sounds (friendly phonetics)

You’ll see variations. Use these as training wheels:

• Si — like a soft “sss.” Lips relaxed.

• Chui (tchway) — shape “tch” then soften into a long “way.”

• Xu (shoo) — like “shoe,” airier and slower.

• He (huh) — mouth open, gentle “huh.”

• Hu (hoo) — rounded lips, long “hoo.”

• Xi (shee) — small smile, airy “shee.”

All sounds are quiet. If neighbours can hear, it’s too loud.

8-minute Seated routine (beginner-friendly)

Set-up: Sit towards the front of a chair. Feet flat. Spine tall. Shoulders soft. Hands on thighs.

1. Arrive (60s)
   Inhale 3, exhale 6 through a gentle Si (sss). Let the jaw relax.

2. Neck ease (45s)
   Tiny yes/no nods. Half-circles. Keep breath easy.

3. Sound 1 — Si (Lungs) (90s)
   Inhale nose. Exhale Si for as long as comfy. 6–8 slow cycles. Imagine releasing tightness from chest and upper back.

4. Sound 2 — Xu (Liver) (90s)
   Inhale nose. Exhale Xu (“shoo”). Small shoulder softening as you breathe out. 6 cycles.

5. Sound 3 — Hu (Spleen) (90s)
   Hands rest over lower belly. Inhale. Exhale Hu (“hoo”). Feel the belly soften on the out-breath. 6 cycles.

6. Close (60s)
   Breathe quietly without sound. One hand below the navel. Notice warmth. Small bow.

Tips: If sounds tire your throat, alternate silent exhales. If the mind races, silently count the out-breath.

10-minute Standing routine (soft flow + sounds)

Posture: Feet hip-width. Knees soft. Crown tall. Tongue rests on the roof of the mouth between sounds.

1. Shake and settle (60s)
   Loosen ankles, knees, wrists. Let tension drip into the floor.

2. Open–close the chest (90s)
   Inhale open a touch. Exhale round the arms. Add a quiet He (“huh”) on the exhale every second breath.

3. Lift the Sky + Si (2 mins)
   Inhale float hands up. Exhale glide down with Si. 6 slow reps.

4. Side stretch + Xu (2 mins)
   One hand up, one down. Long side. Exhale Xu. Alternate sides.

5. Gather to centre + Hu (2 mins)
   Scoop from the sides to the lower belly. Exhale Hu each time you gather.

6. Standing stillness + Xi (90s)
   Round the arms as if holding a ball. Every second exhale, whisper Xi. Shoulders drop. Knees remain soft.

7. Close (30s)
   Stroke down arms and legs. Hands rest below the navel. Smile.

Prefer quiet? Do the shapes and keep exhales silent. The benefits remain.

Troubleshooting: common snags

• Throat tickle → Drop to whisper-level or silent shapes. Sip water. Keep jaw loose.

• Dizzy or buzzy → You’re likely over-breathing. Return to 3-in, 6-out. Keep sounds softer and shorter.

• Self-conscious → Practise when alone or use a hum instead of open sounds.

• No change in mood → Normal at first. Keep sessions short and regular. Notice tiny shifts in warmth, jaw softness, or breath depth.

A 4-week plan (gentle and reliable)

• Week 1 — Learn the shapes
  Seated routine daily (8 mins). Choose two sounds only (e.g., Si, Hu). Keep them whisper-quiet.

• Week 2 — Add a third sound
  Still seated. Rotate Si / Xu / Hu across the session. On one day, practise silent exhales to rest your voice.

• Week 3 — Stand and flow
  Alternate days: Seated routine ↔ Standing routine (10 mins). Keep volume low. End with one minute of stillness.

• Week 4 — Personalise
  Build a 10–12 min mix you love. Repeat the sound that calms you most. On tough days, do 3 minutes of silent Si-style exhales and stop there. Consistency wins.

Join The Bright Beings Academy

Want structure, gentle coaching, and live encouragement? Join The Bright Beings Academy and follow our step-by-step Six Healing Sounds lessons inside the member library—plus weekly live classes to keep you steady. Membership options below.

Evidence snapshot (what recent studies suggest)

• Respiratory health & COPD: Multiple trials and reviews report that Liuzijue can improve lung function (FEV1), exercise capacity, symptoms, and quality of life in people with COPD when practised regularly for weeks to months. (ScienceDirect)

• COVID-19 rehabilitation: Early studies and protocols suggest Liuzijue may support breath control, mood, and recovery in people after COVID-19 as part of wider rehab plans. (PMC)

• Sleep & mind-body outcomes: Systematic reviews of Health Qigong and traditional Chinese exercise report better sleep quality compared with controls. Effects are modest and grow with steady practice. (ScienceDirect)

• Blood pressure timing: A 2023 study explored morning vs afternoon Liuzijue for patients with hypertension, suggesting time-of-day may influence circadian blood-pressure patterns—useful if you’re monitoring at home. (PMC)

• Names & lineage: Academic and association sources describe the six sounds and their traditional organ links, while emphasising gentle, breath-led practice. (SAGE Journals)

Takeaway: This is a low-risk, breath-led practice with encouraging evidence in respiratory health and general wellbeing. Keep expectations realistic and your volume low. The gains compound with kind repetition.

FAQs — Six Healing Sounds (Liu Zi Jue): Breath, Tone, Calm)

Do I have to get the sounds “right”?
No. There are lineage differences. Keep volume low and focus on a long, relaxed exhale. If in doubt, use silent shapes or a soft hum.

Will this help anxiety?
Many people feel calmer because the sounds lengthen the out-breath and anchor attention. Reviews of Health Qigong suggest mood benefits, though results vary by study and person. Go gently and be consistent. (BioMed Central)

Can I practise if I have asthma or COPD?
Often yes, gently, and with your clinician’s knowledge. Trials in COPD show improvements with Liuzijue over time. Keep sounds soft, avoid breath-holding, and stop if symptoms flare. (ScienceDirect)

Morning or evening?
Whenever you’ll do it. If you’re monitoring blood pressure, the 2023 timing study suggests the body may respond differently across the day. Keep a simple log and choose what feels best. (PMC)

What if my throat gets tired?
Alternate sound and silent breaths. Sip warm water. Practise every other day for a week, then build up again.

Is this loud chanting?
No. It’s quiet. Library-level. Your nervous system responds best to soft, effortless sound.

Further reading on Bright Beings Academy

• Qi Gong, Sound & Dahn Jon Toning — Qi Gong, Sound & Dahn Jon Toning

• Sound, the Vagus Nerve & HRV (2025) — Sound, the Vagus Nerve & HRV (2025)

• Qi Gong for Beginners: Start Soft, Start Here — Qi Gong for Beginners: Start Soft, Start Here

• Eight Brocades (Ba Duan Jin): A Gentle Starter Guide — Eight Brocades (Ba Duan Jin): A Gentle Starter Guide

• Standing Meditation (Zhan Zhuang): 5-Minute Foundations — Standing Meditation (Zhan Zhuang): 5-Minute Foundations

• Chair Qi Gong (Office Edition): Calm in 5–10 Minutes — Chair Qi Gong (Office Edition): Calm in 5–10 Minutes

Join The Bright Beings Academy

Ready to make breath, tone, and calm a daily habit? Join The Bright Beings Academy below and choose the membership that suits you. I’ll place the membership options block here so you can get started right away.

I look forward to connecting with you in my next post.
Until then, be well and keep shining.
Peter. :)