cold recovery and prevention - reflexology · 1"!!! holly tse, traditional chinese...

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HOLLY TSE , TRADITIONAL CHINESE REFLEXOLOGIST

a CHINESE REFLEXOLOGY SELF-STUDY GUIDE

COLD RECOVERY AND PREVENTION

How to Get Over a Cold Faster and

Stay Healthy With Chinese Reflexology

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COLD RECOVERY AND PREVENTION How to Get Over a Cold Faster and Stay Healthy with Chinese Reflexology By Holly Tse Copyright © 2014 by Holly Tse www.ChineseFootReflexology.com All rights reserved. No part of this book may be reproduced, copied, stored, or transmitted in any form or by any means – graphic, electronic, or mechanical, including photocopying, recording, or information storage and retrieval systems – without the prior written permission of Holly Tse, except where permitted by law. The information in this self-‐study guide and accompanying video are for educational purposes of a general nature to help you in your quest for wellness. It should not be used as a substitute for medical advice or treatment. The creator of this guide does not dispense medical advice nor prescribe the use of any technique as a form of treatment for physical or medical problems without the advice of a physician, either directly or indirectly. If you use any of the information in this guide or accompanying video, which is your constitutional right, the creator of this content assumes no responsibility for your actions. We live in interesting times where people give away responsibility of their health to others. You are in command of your health and vitality. Choose wisely. Use your common sense and listen to your body.

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“The superior doctor prevents sickness. The mediocre doctor attends to impending sickness.

The inferior doctor treats actual sickness.” -‐ Chinese Proverb

“You will enjoy good health” -‐ Fortune Cookie Saying

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TABLE OF CONTENTS

Introduction ............................................................................................................................................................... 5

The Birth of the 5-‐Minute Cold Routine ......................................................................................................... 6

CHAPTER 1: Chinese Reflexology 101 ............................................................................................................ 8 CHAPTER 2: Reflexology Points for Cold Recovery and Prevention ............................................... 11

CHAPTER 3: The Lung Point ............................................................................................................................. 14 CHAPTER 4: The Sinus Point ............................................................................................................................. 16

CHAPTER 5: The Throat and Tonsil Point ................................................................................................... 19

CHAPTER 6: The Throat Point .......................................................................................................................... 21 CHAPTER 7: The Lymphatic Drainage Point .............................................................................................. 23

CHAPTER 8: Additional Points ......................................................................................................................... 26

CHAPTER 9: Putting It All Together for a Powerful 5-‐Minute Routine .......................................... 29 CHAPTER 10: How to Adapt the Routine Based on Your Symptoms .............................................. 31

CHAPTER 11: Preventing a Cold – The Mind/Body/Spirit Connection .......................................... 33 ONLINE RESOURCES ............................................................................................................................................ 37

ABOUT THE AUTHOR ........................................................................................................................................... 38

LEARN MORE ABOUT CHINESE REFLEXOLOGY ...................................................................................... 39

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Introduction Okay, so you’re reading this guide. This means one of two things:

1. You’ve got a cold and want to get better sooner than later. 2. You like being prepared so want the tools and knowledge to be able to prevent a cold

and stay healthy even if everyone around you is coughing and sneezing. Well, stick with me and this guide, because you’re about to learn how to use Chinese Reflexology to boost your body’s Qi (life force energy) to fight off a cold and get better faster. You’ll also learn how to stop a cold in its tracks so that instead of heading for the tissue box, you’ll be heading out the door and living your super-‐amazing life! Get well soon. Stay healthy and thrive!

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The Birth of the 5-‐Minute Cold Routine You know that saying, “necessity is the mother of all invention?” In my case, it was literally true. That’s because this guide and my website, ChineseFootRefelxology.com, would simply not exist if I wasn’t a mom. Here’s a photo of my son when he was 6 months old. Who knew that a little boy would inspire a website that reaches thousands of people around the world? A few years ago, when my son was just over a year old, I came down with a horrible cold. My throat was so sore that I couldn’t speak and my lymph nodes were so swollen, I could barely turn my neck. My chest was constricted and tight, and I felt achy all over. I was also exhausted and had a killer headache to boot. Before I had my son, I could afford the luxury of being sick. However, being a full-‐time mom to a rambunctious toddler meant that lounging in bed was simply not an option. In the past, it usually took me about 7 to 10 days to fully recover from a cold—unless I also caught a lingering cough and that could go on for another 2 to 3 weeks. However, since my little boy was not okay with Mommy lying on the couch whispering to him, I had to get over my cold fast. In an ideal world, I would practice the complete 30-‐minute Chinese Reflexology routine on myself to get better. However, I was feeling really crappy and I didn’t have the energy to do so. Plus, my son wanted to play with my reflexology stick, so if I tried to rub my feet with it, he’d grab it from me and have a meltdown if I didn’t give it to him. What was a mom to do? I had an idea. I thought, “Maybe I can try rubbing a few points instead of all of them.” Despite being quite foggy-‐brained, I chose a handful of reflexology points based on principles of Traditional Chinese Medicine. Immediately after massaging my feet, the tightness in my chest loosened up and the stiffness in my upper back went away. I also felt some relief from my headache. “Hmm, that’s interesting,” I thought to myself. Based on this improvement, I decided to repeat my newly discovered reflexology routine three more times that day. By the end of the day, I noticed improvement in all of my symptoms. However, what was most important was that I had survived the day.

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I kept practicing the routine. By the second day, my symptoms had improved by about 80% and my energy levels were up by about 70%. The body aches were mostly gone, my sore throat was completely gone and my lymph glands were no longer swollen. By Day 3, the only remaining cold symptoms I experienced were a very minor ache in my head and neck, and I coughed a total of 4 times during the entire day. I had completely bypassed the usual runny nose phase of a cold. On Day 4, I felt 100% healthy! Despite coming down with a cold, I bounced back so quickly that I could look after my rambunctious little boy. My 5-‐minute reflexology routine worked so well, I felt compelled to share it with all the other moms I knew. And, that’s how my website ChineseFootReflexology.com was born (Hee hee, notice the birthing pun? Mom. Born.) Since then, this little blog has grown exponentially, but what I find most rewarding is hearing from readers who have gotten better faster because of Chinese Reflexology. It feeds my soul and inspires me to continue teaching and getting the word out on how everyone has the power within to heal themselves. Including YOU! Are you ready to learn? Let’s begin!

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CHAPTER 1: Chinese Reflexology 101

What is Chinese Reflexology? Let’s begin answering the question, “What is reflexology?” Reflexology is an ancient healing art practiced by many cultures, including the ancient Chinese and the early Egyptians. The traditional Chinese style of reflexology is based on principles of Traditional Chinese Medicine (TCM). One of the core principles of Chinese Medicine is Qi, which can be described as your body’s life force energy. Similar to how we have a circulatory system for blood, our bodies also have energy pathways for the flow of Qi. When Qi is flowing as it should, our bodies are in harmony and we experience wellness. When the flow of Qi is disrupted (too much, too little, or blocked), it can result in dis-‐ease within the body. The major energy pathways that flow through the body either begin or end at the feet. Thus, your feet contain the “master control” points for balancing the flow of energy throughout your body. Your feet are a microcosm of your entire body. Reflexology points on the feet correspond to different areas of the body. If you put your feet together and imagine a human outline over top, you’ll see the approximate location of the reflexology points of your body. By massaging these reflex points, you can help restore the proper flow of Qi through your body. If a point feels sensitive to touch, this indicates an energy imbalance, which may or may not be visible in the physical body. It takes time for energy disharmonies to manifest as physical symptoms. However, energy disharmonies that remain imbalanced will eventually show up in the body.

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Conversely, a sudden injury can cause an energy disharmony. Even scar tissue from an old injury can impede the flow of energy. The good news is that you can balance and restore the flow of Qi by massaging the Chinese reflexology points on your feet. At the heart of the traditional Chinese method of reflexology is a reflexology stick. This is a small wooden rod that tapers into a rounded point on one end. A reflexology stick allows for stronger and more targeted stimulation. It hurts, but it works! Generally speaking, I don’t recommend that people use a reflexology stick unless they get proper training on how to use one. This is because a reflexology stick can move Qi very quickly and very powerfully. Thus, it’s important to know what you’re doing so that you don’t negatively affect the flow of Qi. If you move Qi the wrong way, you can really mess yourself up. I learned this the hard way when I was studying Chinese Medicine at Five Branches University. In my Chinese Herbology class, we had just learned about tonifying herbs that raise the Yang. BTW, “tonify” isn’t a real word in the dictionary, but it’s commonly used in Chinese Medicine. Think of it as a synonym for “strengthen.” At the time, my Yang Qi was a little low, so I thought to myself, “Why don’t I make some Chinese herbal soup?” and I filled the pot with tonifying herbs purchased from the local Chinese supermarket. I didn’t follow any herbal formulas and the result was a tasty broth that I drank over several days. Whoops! By the end of the week, I had given myself severe insomnia because I had not included the counterbalancing herbs. I didn’t know enough to understand the relationship between the herbs. This omission resulted in herbs that raised my Yang Qi so much that it got stuck in my head, hence the insomnia. So, please don’t make this mistake yourself. It may seem like a simple wooden stick, but it is incredibly powerful and can cause energy shifts to happen much more quickly and intensely than merely massaging with your fingers. It takes time and commitment to master using a reflexology stick, which is why I only teach this to students who are committed learning the complete system of Chinese Reflexology. And I don’t sell reflexology sticks, I only gift them—with love :). In this guide, you’ll be learning the gentle method of reflexology where you’ll use your fingers, thumbs and knuckles to massage the points on your feet. The gentle massage still has benefit, and if you accidentally massage the wrong way, the effect will be so mild that your body can easily rebalance. Remember, Qi wants to flow the right way.

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I like to compare the gentle method of Chinese Reflexology to Tai Chi. Most people don’t realize that Tai Chi is actually a deadly martial art. What looks like a flowery gesture of the hand is actually a method for gouging out an eyeball. Practicing Tai Chi as a martial art makes it much more powerful and beneficial for the body. When you see people practicing Tai Chi in the park, in most cases, they’re not practicing Tai Chi as a martial art. However, even though they’re not practicing it as a martial art, the movement and flow of the postures is still very beneficial for the body. The same goes for the gentle method of reflexology. It may be subtler and changes may take longer to happen, but it’s still good for you to massage your feet. Traditional Chinese Medicine Perspective on Colds According to Chinese Medicine, people are most susceptible to catching a cold when the seasons change. When temperatures fluctuate dramatically, our bodies become confused and don’t know whether to adapt for warm weather or cold weather. Changing weather patterns also are often accompanied by wind. In Chinese Medicine, wind is considered one of the “six pernicious influences” that cause disease. Pernicious? Google that to get your word of the day! You catch a cold when wind invades your body through the nape of your neck. Once inside the body, “wind” can wreak havoc and bring on a cold. Wind invasion can cause symptoms such as a stiff neck, headache, body aches and the sudden onset of an extremely runny nose with lots of clear or white phlegm. This type of cold is referred to as Wind-‐Cold. Another type of cold is Wind-‐Heat. In Wind-‐Heat, symptoms include a sore throat, slight sweating, fever, sneezing with yellow discharge and coughing. The easiest way to tell these two types of cold apart is that with Wind-‐Cold, you’ll feel chills whereas with Wind-‐Heat, you’ll have a fever, sore throat and feel warm. According to Chinese Medicine, one of the best ways to protect yourself from catching a cold is to cover your neck up when you’re outside and exposed to the wind. This helps prevent the wind from having easy access to your body through the nape of your neck. Hmm, guess Mom was right when she told you to wear a sweater or you’ll catch a cold.

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CHAPTER 2: Reflexology Points for Cold Recovery and Prevention

IMPORTANT: READ BEFORE YOU BEGIN Generally speaking, it is very safe to practice reflexology and there are few if any side effects when you practice correctly and in moderation—especially when you’re practicing the gentle method of Chinese Reflexology. That said, there are a few instances where you should NOT practice reflexology or proceed even more gently. 1) If you are PREGNANT, DO NOT PRACTICE REFLEXOLOGY There are acupuncture points on the feet and around the ankles that stimulate labour. Without proper training and extensive hands-‐on practice in knowing where these points are and how to avoid them, it is recommended that you don’t practice reflexology if you’re pregnant. In my case, I enrolled in a Masters in Chinese Medicine and spent hundreds of hours learning channel theory, point location, and needling techniques as well as many hours interning in the clinic. That’s the type of proper training and hands-‐on practice I’m referring to—not reading an article on the Internet or taking a 6-‐week birthing course. 2) If you have an ACUTE HEART CONDITION, DO NOT PRACTICE REFLEXOLOGY Do not practice if you have an acute heart condition. Once your condition is stable, ask your doctor if it is okay for you to practice reflexology. Then, use very gentle pressure and reduce the massage time to what feels comfortable. 3) If you have DIABETES, practice gently and pay extra attention If you have diabetes, use a very light pressure and massage your feet for less time. This is because diabetes can cause your feet to be less sensitive and you may not be aware if you are pressing too hard. If you press too hard without knowing it, you could inadvertently give yourself a bruise. 4) If you have a COMPROMISED IMMUNE SYSTEM, practice gently If your system is immunocompromised, there’s a lot going on and it’s more important to support your body as a whole rather than focus on treating a cold. The cold routine works best for people who are generally healthy as it supports the body’s natural healing process. If your body is weak, you need to build it up holistically first.

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5) If you’re EVERYBODY ELSE, read this… If in doubt, ask your doctor if it’s okay for you to practice reflexology. Basically, if you’re an average person with no major health concerns, except for having a cold or feeling like you’re about to catch a cold, then the 5-‐minute cold routine is ideal for you. What to Do When You’re Practicing Chinese Reflexology

1. Massage your feet at least one hour before or after eating a meal. This is because after you’ve eaten, your body’s energy is focused on digestion and the reflexology won’t be as effective.

2. Drink lots of warm or room temperature water to help your body flush out any

toxins that may be released. Besides, you’ve got a cold. You’re supposed to be drinking plenty of fluids.

3. Absolutely no alcohol! Sorry, no hot toddies to chase away your cold. Alcohol affects

the flow of Qi in your body and not only does it impair your senses, it impairs the effectiveness of the Chinese Reflexology.

The Five Essential Chinese Reflexology Points I seriously considered putting this section at the beginning of the next chapter, but I suspected that some of you (not you, of course) would have skipped over the precautions. Well, now that you’ve read them, let’s get into the meat and potatoes (or if you’re vegan, the Tofurky and potatoes). There are five essential Chinese Reflexology points for cold recovery and prevention. These are the powerhouse points that when massaged together, direct your Qi to the areas of your body that are under siege from a cold. Here are the five points:

1. Lungs 2. Sinuses 3. Throat and Tonsils 4. Throat 5. Lymph Drainage

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Two Additional Points for Mucous and Phlegm There are also two additional points you can use if you’re extra snotty or phlegmy. However, practicing the five points above should be enough to help your body recover faster. The two optional points for snottiness are:

• Nose • Spleen

Later in this guide, I’ll explain how you can customize the 5-‐minute cold routine based on the symptoms you are experiencing.

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CHAPTER 3: The Lung Point

The most important reflexology point in the 5-‐minute cold routine is the lung point. In Chinese Medicine, the lung meridian is the first barrier to protect your body from “evil pathogens” (aka germs). Thus, strengthening the Qi in the lung channel helps to fortify your body’s defenses and also helps to clear energy blocks (aka congestion) in the lungs. From an emotional perspective, the lung meridian is associated with the emotion of grief. This makes a lot of sense when you consider how someone experiencing intense grief and sadness will often curl up into the fetal position. When the body is curled inwards, this compresses the lungs and constricts the flow of Qi in the lungs. How to Locate the Reflexology Point for the Lungs The lung point is located on the soles of your feet. It’s a rectangular-‐shaped area on the ball of the foot below the three middle toes. When you have a cold or about to catch one, your lung reflexology point will feel sensitive when you press on it. How to Massage the Lung Point To massage this area, press deeply with your thumbs and when you feel a point that is tender to touch, press deeper and massage the spot making small circles with your thumb pads. Work your way across the entire lung area, focusing on tender points. For the cold routine, you should massage the lung reflexology point for 60 seconds per foot. This will give your Lung meridian an energy boost. From personal experience, I’ve noticed that massaging this point when I’m feeling sick helps to keep a cold from progressing into the more serious TCM condition of “lung heat.”

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Watch the Video and Practice Visit the Study Guide Support Page to watch the video tutorial on how to massage the lung point.

• Visit: www.chinesefootreflexology.com/coldguide-‐page • Enter the password: HEALTHY (Password is case sensitive)

Watch from the beginning of the video until 3:19. Then hit pause because it’s time to practice. Please locate and massage the lung point on the soles of both of your feet. Use your thumbs to massage the point for 60 seconds per foot.

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CHAPTER 4: The Sinus Point

The next point in the reflexology routine is the sinus point. This point is beneficial if you have that foggy brain stuffy head feeling, especially around your sinuses. Interestingly, while Chinese Medicine does not associate an emotion with the sinuses, Louise Hay, a thought leader in the connection between the mind and emotions, believes that sinus problems are related to irritation that you may be feeling towards someone close to you. So, if you’re finding that your sinuses are really bothering you, it’s a good idea to take stock of the people in your life and figure out who the heck is annoying the heck out of you—hopefully not me for telling you this! :) I find that when I’m feeling annoyed at someone, practicing a Ho’oponopono ritual helps me to release the negative feelings. It’s an ancient Hawaiian practice of forgiveness and it’s super easy to do. When you find yourself annoyed at someone, try repeating this Ho’oponopono prayer. You can say it out loud or in your mind.

I love you. I'm sorry. Please forgive me. Thank you. I have to admit that sometimes even after repeating this prayer, I don’t feel like forgiving the other person. However, it’s usually enough of a disruption to enable me to take a higher perspective—one where I realize that being angry at someone else is really hurting me instead. Our bodies manifest our thoughts and emotions. If we’re always feeling annoyed, this negative energy will eventually manifest as physical symptoms. Louise Hay believes that annoyance leads to sinus issues. I believe every negative emotion affects our total health. Truth be told, usually it’s not about forgiving someone else. It’s about forgiving yourself. Hmm, ponder that.

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How to Locate the Reflexology Point for the Sinuses There are actually ten reflexology points for the sinuses, five on each foot. However, for the purpose of this cold routine, we’re going to focus on the main Chinese Reflexology point for the sinus. If you’re sick, you’re probably feeling like crap so let’s keep this routine simple and go for the point that will give you the most benefit for the least amount of effort. The main sinus point is located on the tip of your big toe on the underside of the toe. The area is about 1/4 to 1/3 of the toe pad in size. You have a sinus point on the bottom of your left toe and also one on the right. One important thing to note is that the energy meridians in your body cross over and switch sides at your neck. Thus, the sinus point on your LEFT foot actually corresponds to the sinus cavity on the RIGHT side of your head and vice versa. How to Massage the Sinus Point Use your thumb pad to massage the sinus reflexology point. The technique is similar to crushing dried oregano between your fingers to sprinkle on a pasta dish. Alternately, it’s like playing the world’s smallest violin with your thumb and index finger. If you’re not familiar with this phrase, you can do an image search on Google for “playing the world’s smallest violin” to see what this looks like. When massaging your left toe, use your left hand. Grasp around the big toe with your index finger and then rub back and forth on the tip of the toe with your thumb for 30 seconds. Repeat, switching to your right hand for your right toe.

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Watch the Video and Practice Visit the Study Guide Support Page to watch the video tutorial on how to massage the sinus point.


The sinus point begins at 3:20 in the video. Watch the tutorial and then, it’s practice time! Go ahead and crush some spices or play the world’s smallest violin on your big toe. Locate the sinus point on the tip of your big toe and use your thumb to massage this point for 30 seconds per foot.

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CHAPTER 5: The Throat and Tonsil Point

This is one of my most and least favourite points. I love this point because it works fast. I dislike it because when I have a sore throat, this point is extraordinarily sensitive. Basically, when your throat hurts, pressing the throat and tonsil point hurts even more. On a plus note, you’ll completely forget how sore your throat is because you’ll be noticing how much your toe hurts when you massage it. In Chinese Medicine, stabbing pain is indicative of stagnant energy. Rubbing this point will help to clear energy blocks in your neck and throat, and thus facilitate your body’s natural healing process. Based on personal experience, I find that the throat and tonsil point also helps clear swelling in the lymph nodes in the neck. That’s because swelling is a physical manifestation of stagnant energy. When you clear the energy block, the physical body will follow suit. How to Locate the Reflexology Point for the Throat and Tonsils The throat and tonsil point is located on the top of your big toe. This point actually consists of two small circles that are located just below the knuckle of the big toe on either side of the crest of the bone. Similar to the nose point, the left toe corresponds to the right side of your throat and the right toe corresponds to the left side of your throat. How to Massage the Throat and Tonsil Point To massage these points, use the same hand as the foot you are massaging. Make a fist and place the knuckles of your index and middle fingers on top of your big toe. You want to position your knuckles just below the knuckle of your toe so that there is a knuckle pressed on either side of the crest of the bone.

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Once it feels like your knuckles are fitted in place, press firmly on the points. Then turn your wrist back and forth as if you are jiggling a doorknob. Do this for 30 seconds per foot. Watch the Video and Practice Visit the Study Guide Support Page to watch the video tutorial on how to massage the throat and tonsil point.


The throat and tonsil point begins at 4:00 in the video. After watching the tutorial, it’s time for you to experience the joys of Chinese Reflexology and see just how sensitive your throat and tonsil points are. Go ahead and press into the point with your knuckles and twist your wrist. While this point is likely to feel sensitive, press as hard as you can comfortably tolerate for 30 seconds. Do this for both feet.

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CHAPTER 6: The Throat Point

In addition to the throat and tonsil point, there’s another reflexology point that’s good for a sore throat. It’s the throat point. The throat point is especially beneficial when used in tandem with the throat and tonsil point. These two points complement each other when used together. It’s similar to how taking some vitamins together is more beneficial than taking them separately (e.g. vitamin D and calcium). Massaging both of these points helps to clear blocked energy in the throat, neck, and cervical (fancy way to say “neck”) lymph nodes. Stuck energy in the throat is what causes the burning sensation and pain. Thus, when you massage two points that target the throat region, you help clear away the excess energy faster. One other important thing to note is that if you get sore throats often, it’s a good idea to look at what else is going on that could be causing energy to get stuck in your throat. More times than not, it’s because you’re not speaking up. The throat chakra represents communication and self-‐expression. A sore throat is usually symptomatic of holding back emotions or creativity. It’s like the words and feelings are held in so tightly, they cause energy to get stuck in the throat. With nowhere to go, the energy produces heat, manifesting as a sore throat in the body. How to Locate the Reflexology Point for the Throat The throat point is very easy to locate. It’s located on the top of your foot, between your big toe and second toe. Find the webbing between these two toes and the throat reflexology point is a small circle right where the two toes meet. You have a throat point on each foot. The right foot corresponds with the left side of your throat and the left foot corresponds with the right side. How to Massage the Throat Point Use the knuckle of your index finger to massage the throat point with a pressing and twisting motion. Press

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the knuckle into the point and turn your wrist back and forth as if you were jiggling a doorknob. Do this for about 20 to 30 seconds per foot. If you would like to intensify your experience, use your other hand to gently hold the two toes together when you rub this point. Ouch! @#%! Watch the Video and Practice Visit the Study Guide Support Page to watch the video tutorial on how to massage the throat point.


The throat point begins at 4:48 in the video. Press pause and then, it’s time to feel the joys of the throat point. Press the knuckle of your index finger into the point. Then massage with a twisting action. If the point doesn’t feel sensitive, use the fingers of your other hand to gently hold the two toes together as you press. Massage the throat point for about 20 to 30 seconds each foot.

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CHAPTER 7: The Lymphatic Drainage Point

The lymphatic drainage point is the final reflexology point in the 5-‐minute cold routine. There are three reflexology points for lymphatic drainage, but for this cold routine, we’ll use the point associated with the lymph nodes located in your armpit area. Did you know that having sweaty armpits is actually good for you? That’s because your body releases toxins through your sweat. The lymphatic system is often overlooked and underappreciated. I suspect this is because most people don’t know what it is or what it does for us. Before I started studying Chinese Medicine and enrolled in the prerequisite Human Biology class, I didn’t have a clue about the lymphatic system either. One way to look at the lymphatic system is to compare it to your circulatory system. You have a heart and blood vessels for transporting blood throughout your body. The blood delivers nutrients and also carries away waste products. Your lymphatic system does something similar, but instead of transporting blood, it moves lymphatic fluid through your body. Lymphatic fluid helps to distribute white blood cells and clear away waste materials. To move blood, your heart pumps it through your circulatory system. However, there’s no similar pumping mechanism for lymph. The only way to move lymph is for YOU to be moving. Because we tend to sit a lot in modern society (e.g., while driving, watching TV, working at a desk, proofreading a guide on cold recovery and prevention), we’re not active enough to keep the lymph flowing smoothly through our bodies. It’s no wonder that most people find this reflexology point very painful even with only the slightest pressure. That’s why this is a fantastic point to massage to help clear stagnant Qi that may have resulted from years of not being active enough. You still have to move your body to move your lymph fluid, but massaging this point can help move the associated Qi too. BODY BREAK! GET UP RIGHT NOW! Stretch your arms up, roll your shoulders, shake out your legs and then you can keep reading. If you’re sick with a cold, you’re allowed to skip this. Ironically, even though we often don't move enough, we sometimes don’t rest enough either.

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How to Locate the Reflexology Point for Lymphatic Drainage

This reflexology point is located on the top of the foot in the webbing between the bones of your big toe and second toe. Just like you have two armpits, you have two of these reflexology points—one on each foot. How to Massage the Lymphatic Drainage Point To massage this point, use the knuckle of your index finger. Place the knuckle at the base of the toes where the throat point is located. Then press as hard as you can tolerate and stroke downwards from the base of your toes towards the point of the V that’s formed where the bones meet. Lift up your knuckle and place it back at the base of your toes and stroke downwards again. Repeat for 30 strokes.

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Watch the Video and Practice Visit the Study Guide Support Page to watch the video tutorial on how to massage the lymphatic drainage point.


The lymphatic drainage point begins at 5:24 in the video. Now, it’s time for you to try this at home. Press your knuckle between your big toe and second toe. Stroke downwards from the base of the toes to the point of the “V”. Lift your knuckle up, reposition it at the base of the toes and repeat. Do 30 strokes per foot.

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CHAPTER 8: Additional Points

Congratulations! You now know the five key reflexology points for the 5-‐minute cold routine. These are the primary points to massage for any cold—whether you have the sniffles, coughing, sore throat, congestion, body aches or any combination of these symptoms. However, if you have an especially runny nose or a lot of mucous, there are two additional points that you can add to the cold routine. 1) The Spleen Point In Chinese Medicine, the spleen meridian is responsible for the "transformation of fluids.” This means that the spleen channel plays an important role in clearing excess fluid—aka mucous and phlegm—out of your body. Thus, strengthening spleen Qi is really beneficial if you’ve got a runny nose or phlegmy cough. How to Locate the Reflexology Point for the Spleen The spleen point is located on sole of your LEFT foot only. To locate this point, first imagine a horizontal line dividing your foot in half from the tip of your big toe to the base of your heel. Next, imagine a vertical line bisecting your foot in half. These two lines will create four quadrants on your foot. The spleen point is located in the top right quadrant of your left foot. While most reflexology points can be eloquently described as round, square or rectangular, the spleen point is a blob. The best way to locate this point is to press deeply just above the horizontal dividing line and find the area that feels most sensitive. This works well because the spleen point is often a sensitive point for most people. If you tend to have colds with a lot of mucous and phlegm, chances are that your spleen meridian is low in Qi and could use a boost. How to Massage the Spleen Point Use your thumb to rub the spleen point in an up and down motion. If any spot feels particularly tender, press

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deeply and massage in small circles. If you’re not entirely sure where your spleen point is, feel free to err on the side of massaging a bigger “blob” area. Rubbing over or outside of the spleen point is okay as long as you continue using an up and down massage motion. For massage times, see the next chapter on “Putting it All Together.” Watch the Video and Practice Visit the Study Guide Support Page to watch the video tutorial on how to massage the spleen point.


The spleen point begins at 6:20 in the video. After watching the video, it’s practice time. Turbocharge your fluid transformation by reaching for your LEFT foot now and massaging your spleen point. 2) The Nose Point The nose reflexology point is good to massage if you have a really runny nose or if you have congestion in your nasal passages. This point helps to balance energy disharmonies caused by excess mucous and nose blowing. It can also help to get Qi flowing so that you can get the mucous flowing too. The great thing about Chinese Reflexology points is that they’ll automatically help balance your Qi, regardless of whether you need more Qi, less Qi or have blocked Qi. How to Locate the Reflexology Point for the Nose The nose point is located on the side of your big toe where the skin meets the sole of your foot. It’s just above the knuckle of the toe beside the bottom edge of your toenail. You have a nose point on each of your big toes. As I mentioned before, the energy meridians in your body cross over at the neck. Thus, the nose point on your left foot corresponds to the right side of your nose and the point on your right foot corresponds to the left side of your nose.

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How to Massage the Nose Point Use your thumb pad to rub your nose point. Massage the edge of your big toe using a side-‐to-‐side motion. For massage times, see the next chapter on “Putting it All Together.” Watch the Video and Practice Visit the Study Guide Support Page to watch the video tutorial on how to massage the nose point.


The nose point begins at 7:16 in the video. If you’ve been blowing your nose a lot or you’re feeling head congestion, grab your toes and start rubbing.

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CHAPTER 9: Putting It All Together for a Powerful 5-‐Minute Routine

Now that you’ve learned the five main reflexology points and two supplementary points, let’s bring it all together for a powerful 5-‐minute routine to help boost your Qi so that you can get better faster and stay healthy. In a nutshell, here’s the 5-‐minute cold routine: 1. Massage Your Left Foot Begin the routine by rubbing the five main Chinese Reflexology points on your left foot. Do you remember them all? If you’re sick, you can skip down to read the points. I’m not going to ask you to memorize stuff when you’re not feeling well. However, if you’re healthy, try to remember the points before you peek at the answer below. The points for the 5-‐minute cold routine are as follows:

• Lung: Massage for 60 seconds • Sinus: Massage for 60 seconds • Throat and Tonsil: Massage for 30 to 60 twists • Throat: Massage for 60 twists • Lymphatic Drainage: Massage for 30 downward strokes

2. Massage Your Right Foot Once you’re done with your left foot, it’s time to massage the same points on your right foot. For the cold routine, it doesn’t really matter which foot or points you rub first. However, you’re actually massaging them in the order that you would if you were practicing the complete system of Chinese Reflexology. If this is something you might want to learn in the future, it’s good to get into the habit of rubbing your reflexology points in the correct order. 3. How Often to Massage Your Feet Rub your feet 4 times a day for at least 2 days in a row. Here’s when to massage:

• When you first wake up • Either 1 hour before or after lunch • At the end of the day (e.g., 5pm) • Before going to sleep

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Some people notice an immediate clearing right after they practice this routine. Others notice changes in a day or two. It really depends on your body’s resilience, what led up to the cold and how far along your cold has progressed. If you’re in the throes of snotty woes, your cold will still run its course, but strengthening your body’s Qi will help you recover faster. If you’re feeling on the verge of catching a cold, practicing this routine may be enough of a Qi boost for your body to fight it off. You’ll still have to take it easy, rest and look after yourself in order to stay healthy. There’s no substitute for looking after yourself. Please take the time to nurture your mind, body and spirit. That’s the key to amazing health and vitality. 4. When You’re Feeling Better… As you start feeling better, you can reduce the frequency to twice a day:

• When you first wake up • Before going to sleep

5. When You’re Feeling Healthy…Keep Going! Continue rubbing your feet once or twice a day for two additional days. Once you start feeling healthy again, it’s tempting to discontinue the massage and jump right back into the swing of things. I know the temptation because I’ve done this myself a few times. Guess what happened? I started to feel like I was coming down with a cold again. When I resumed practicing the 5-‐minute cold routine for two more days, the cold was vanquished for good. Chinese Reflexology works best when you apply it consistently. Keep up the massage and stay healthy!

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CHAPTER 10: How to Adapt the Routine Based on Your Symptoms

Hurrah! You’ve got the basic 5-‐minute cold routine down. Here’s how to adapt the routine and use the supplementary points based on your symptoms. 1. General Guidelines Pay attention to any reflexology points that feel extra sensitive when you’re massaging your feet. These points will always correspond to where energy is low or congested in your body. Choose the two most sensitive points and give them extra attention by adding 30 to 60 seconds of massage. You can add the extra time while you’re practicing the 5-‐minute cold routine or you can massage the points in between the times when you’re practicing the routine. Massage an extra 30 to 60 seconds per day up to a maximum of 5 minutes per point per day. 2. Coughing If you’re coughing a lot, it’s very beneficial to massage the reflexology point for the lungs. As you’re pressing this area, you’ll likely find spots that are extra sensitive to the touch. When you feel these points, press deeply with your thumbs and massage, using a small circular motion, for 5 to 10 seconds.

• Dry Cough: This often appears as a sensitive area in the upper portion of the lung reflexology point (closer to the toes), which corresponds to the bronchial tubes. Focus your attention to find and massage sensitive points in the upper portion of the lung point.

• Deep Cough: The lower portion of the lung reflexology point corresponds to the air sacs of the lungs. Focus your attention on finding and massaging sensitive points in this area.

• Phlegmy Cough: When practicing the 5-‐minute cold routine, add the spleen point and massage it for 60 seconds.

• Post-‐Nasal Drip: When practicing the 5-‐minute cold routine, massage your sinus points for an additional 30 to 60 seconds.

3. Chest Congestion Add 30 to 60 seconds to the length of time that you massage your lung point when practicing the 5-‐minute cold routine (e.g. 90 to 120 seconds per foot). Massaging this point will help to break up stagnant Qi and get the energy flowing smoothly through your lungs.

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When you notice points on the lung reflexology area that feel extremely sensitive, press deeply with your thumbs and massage, using a small circular motion, for 5 to 10 seconds. 4. Nasal Congestion If your nose and nasal cavities feel congested, add the nose point for 30 to 60 seconds when practicing the 5-‐minute cold routine.

• Lots of Mucous: Add the spleen point to the routine and massage it for 60 seconds. • Sinus Congestion: Double the massage time for your sinus points from 60 seconds

to 120 seconds. 5. Sore Throat In addition to practicing the 5-‐minute cold routine, rub your throat point and the throat and tonsil point for 30 to 60 seconds every hour, for 4 to 6 hours until you start to feel relief. Then, follow the recommended times for massaging your feet. 6. Body Aches In Traditional Chinese Medicine, the spleen is said to be in charge of the muscles. Add the spleen point to your 5-‐minute cold routine and massage for 60 seconds. The other points in the cold routine will help to disperse the “wind” that has “invaded” your body, which is responsible for the body aches. 7. Headache If you’re experiencing a headache along with your cold, increase the time that you massage your sinus points when practicing the 5-‐minute cold routine. For additional points on headache relief, you can read more here:

• http://www.chinesefootreflexology.com/4points/ 8. Sick as a Dog If you’re feeling as sick as a dog (e.g. gobs of yellow phlegm, wheezing, difficulty breathing, unusually painful and persistent headache, high fever, etc.), go see your doctor. Sometimes your body needs the fast-‐acting power of western medicine to heal. You can continue practicing Chinese Reflexology to support your body’s healing process. If you have to take antibiotics, there are even Chinese Reflexology points that can help bring your digestive tract back into balance. If you’re interested in learning more about Chinese Reflexology, check out the section at the end of this book to discover more ways to learn.

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CHAPTER 11: Preventing a Cold – The Mind/Body/Spirit Connection

How Thoughts and Emotions Affect Your Energy Chinese Reflexology can help improve the flow of energy in your physical body, but did you know that your emotions and thoughts also influence the flow of Qi? Think about it. Imagine what it feels like when you are angry or stressed. Your body tenses, your jaw tightens and you clench your fists. Immediately, the flow of Qi in your body begins to tighten too. Over time, this can turn into a more permanent energy block in different parts of your body depending on where you hold tension the most. Now, imagine what it feels like when you are sad or heartbroken. There is a heaviness in your chest and an empty hollow feeling inside. When you realize this, it’s not surprising to learn that grief is the emotion associated with the lungs. This ball of sadness held in your chest cavity depletes your lung Qi. Conversely, think about someone or something that you love unconditionally. For me, I think about my son. I imagine the sound of his laughter, the light that shines from his eyes and embracing him in a warm hug. I always feel better when I think of him. In fact, I’m smiling right now as I type this. Now it’s your turn. Go ahead and take 30 seconds to picture someone or something you love with all of your heart. As soon as you do this, you’ll notice your body feels more relaxed. You might take a deep breath and start smiling too. The Qi in your body starts to flow and you feel lighter and more energized. Every physical ailment in the body has an emotional, mental or spiritual root—even a cold. Why People Catch Colds Believe it or not, you CHOOSE to catch a cold. Your first reaction might be disbelief. Why would anyone choose to get sick? Good question, I’m glad you asked it or at least allowed me to pretend that you did. A cold is the body’s way of getting you to rest. Show me someone with a cold (other than a child), and I’ll show you someone who made a conscious decision several days before the

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cold to push themselves. They made a choice to get one more thing done instead of taking a break. Before catching a cold, you probably heard your inner voice tell you to take a break. Maybe it said, “Go to sleep earlier. Don’t try to get one more thing done. Call in for a mental health day at work.” When you choose to ignore your inner guidance, the voice gets louder and more insistent. Your body has to resort to more extreme measures to get your attention. Eventually, the only way to get you to rest is for your body to “break down” and you soon find yourself coming down with a cold. If you have a cold that lingers, ask yourself, “What am I receiving from having a cold? What’s the benefit?” Is it sympathy? Is it rest? Is it acknowledgement? Ask your heart not your head. You’ll probably discover a deep-‐seated need to nurture yourself. How to Prevent a Cold So, how do you avoid catching a cold in the first place? Here are three tips to keep you feeling great and breathing clearly: 1. Listen to Your Inner Guidance When you hear that wise voice inside telling you pay attention to your body and take a break, listen to it!!! You might not finish that one item on your to-‐do list or squeeze in that extra workout, but you also won’t lose a week of productivity to a cold. Pay attention to the early warning signs from your body:

• Dryness in your throat • Feeling like there is a gummy coating on your tongue when you wake up • Feeling tired, run down or achy for no reason

Watch out for lifestyle cues such as:

• Skipping meals or grabbing meals on the go • Staying up too late and/or not getting enough sleep • Pushing yourself physically such as exercising when you feel tired or run down • Exhibiting Type A personality traits

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As well, nurture yourself when any of the following are going on around you:

• Changing seasons or fluctuating temperatures outside • Exposure to wind, including artificial sources such as fans, heating vents or air

conditioning • Looming deadline at work or in your personal life • Experiencing a period of major change or transition

2. Focus on Positive Thoughts If you start feeling like you might catch a cold, focus your thoughts on positive aspects of your life. When you are feeling good, your body’s energy flows more smoothly. When you focus on the negative, you impede the flow of Qi. It’s now commonly accepted, even by conservative Western medicine standards, that stress negatively affects the body’s immune system. I know when you’re feeling crappy, it’s easy to wallow in how miserable you feel. Instead of focusing on where you feel sick, turn your attention to where you feel healthy. For example, if the left side of your throat feels sore, notice how the right side feels just fine. If both sides are sore, notice that your head still feels clear. If your head is stuffy, notice how your toes wiggle effortlessly. Throughout the day, keep drawing your attention away from your cold to areas of your body that are healthy and functioning well. 3. Practice Chinese Reflexology for Cold Prevention The 5-‐minute reflexology routine for a cold can also be used to prevent a cold. If you feel a cold coming on, rub your feet 4 times a day for 2 to 3 days in a row. Practice the basic routine at the following times:

• First thing in morning • 1 hour before or after lunch • End of day (e.g. 5pm) • Bedtime

How to Never Catch a Cold Again If you never want to catch a cold in your life again, always listen to your inner guidance, and nurture your mind, body, heart and spirit. We catch colds because we push ourselves. And, we do this because we’re afraid of not getting it all done. We don’t trust that the Universe is looking after us and we fear that we’re not good enough just the way we are.

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Here are a few tricks for overcoming these fears and doubts. For Your Mind Our minds love logic, so give your mind a logical argument. If you get sick, productivity goes out the window. Therefore, it makes sense to take the occasional break. For Your Body Listen to your body’s early warning signs and look after yourself. For Your Heart Focus on love and joy. That’s what life is really all about. Your heart knows what needs to get done and that it will get done. Most of the time, your heart really doesn’t care about doing one more load of laundry or completing one more section of that report. For Your Spirit Release the need to be in complete control of every aspect of your life. Trust in the abundance and sufficiency of the Universe. Have faith that you are a divine being deserving of love and happiness. Everything is and will be just fine.

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ONLINE RESOURCES This self-‐study guide can be used alone, but the best way to learn is to watch the video tutorial as you practice. You’ll find the video on the Study Guide Support Page. On the page, you’ll also be able to download the guide as an EPUB file, which is compatible with popular ebook readers. That way, you’ll be able to conveniently access this guide on your mobile device.


If you experience any technical issues with this page, please email [email protected]

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ABOUT THE AUTHOR Holly Tse is a Traditional Chinese Reflexologist who has been practicing Chinese Reflexology since 2004. She is the creator of ChineseFootReflexology.com, an online resource that teaches people how to heal their bodies with Chinese Reflexology and the Mind/Body/Spirit connection. Holly is also a Dragon Spirit Guide. She can channel the Universe and tune in to people’s vibrational energies. She specializes in helping over-‐thinkers reconnect with their hearts and bodies so that they can learn what their soul is calling them to do. She provides soul guidance on health, happiness and discovering one’s life purpose. Holly lives in the San Francisco Bay Area with her husband, son and cat. When she’s not teaching about healing, you may find her biking the trails, skipping along the sidewalk with her little boy or indulging in her foodie passion.

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LEARN MORE ABOUT CHINESE REFLEXOLOGY 1. Online Workshops and Classes New workshops and classes are held online every few months. Here’s what’s planned for the first half of 2014:

• Chinese Reflexology for Asthma and Allergies • Turn Back the Clock – Feeling and Looking Younger • Chinese Reflexology for Healthy Eyes • Natural Headache Relief

2. Learn the Complete System of Traditional Chinese Reflexology Discover how to bring your body back into balance so that you can feel healthy, strong and whole again. In Level 1 of this online program, you’ll learn reflexology points that increase Qi—your life force energy. When you have limitless energy, you feel better, get more done and life is simply more fun. We’ll cover the organ systems that support and revitalize the body. You’ll learn the points in the Excretory System for clearing toxins as well as the Digestive System so that your body can more efficiently acquire “Gu Qi,” the life force from what you eat. You’ll also receive a Chinese Reflexology stick, the most powerful tool in this healing system to clear and harmonize Qi. You’ll be instructed on how to use a reflexology stick to support your body’s innate wisdom to heal itself. Get the Details To view the latest workshop and class schedule, please visit:

• www.ChineseFootReflexology.com/workshops

cold recovery and prevention - reflexology · 1"!!! holly tse, traditional chinese...

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