Last Friday I introduced you all to the Energetic System, and a method for focusing the mind on the Lower Energy Center. This week, we dive deeper into the breathing form we touched on and give you an exercise to do: Empty and Full Moon Breathing.

For this exercise, we will focus on the muscles surrounding the lower energy center area. This skill, coordinating the movement of the abdominal and back muscles with the movement of the lungs and diaphragm, should be practiced and emphasized on its own. This exercise is one of the pillars of every mind-body prescription I give my patients and students. It should ultimately be used with every breath you take.

Physically, this practice will allow you to regain control over the abdominal and back (or "core") muscles. If you don't use it, you lose it, as they say.

First: start to move these muscles with the help of your hands, one pressing on your stomach, the other on your lower back.

You will soon find that you can move the muscles in or out when you breath in and out. When you pull your abdominal and back muscles in, it is called "Empty Moon," and when you push those muscles out, it is called "Full Moon."

Practice this moving in and out as much as possible. At first, you won't be able to move the muscles very much, but with time your level of control will grow, and you will be able to expand and contract your core slowly and smoothly.

And remember my Rule of 80%!