Breathing is the first thing we do when we are born, and the last thing we do when we leave this world, yet very few people are ever taught how to breathe correctly. For beginners, learning the art of breathing is the gateway to meditation, stress relief and emotional balance. It can be simple, but it must be done with care and intention.
The practices in Breath Code by Siobhan Fitzgerald are grounded in ancient wisdom and refined for modern life. They are safe, powerful, and suitable for anyone who wishes to begin a journey of self-healing. Here are five techniques every beginner should know.
1. The Vacuum – Resetting the Nervous System
The Vacuum is practised on an empty stomach, first thing in the morning. It involves drawing the abdomen back towards the spine after a complete exhalation. At first it feels unusual, but with time it becomes one of the most cleansing and refreshing techniques.
Physically, it strengthens the lungs, clears toxins, and awakens the abdominal organs. Emotionally, it lifts hidden heaviness and helps release stuck feelings. For beginners, this practice shows how powerful the breath can be when used with focus and care.
2. Pushing the Fire – Building Inner Strength
This practice is performed by pushing the navel forwards and back in a gentle rhythm while holding the breath. It stimulates digestion, grounds scattered energy and calms the restless mind.
If you struggle with anxiety, stress, or digestive discomfort, Pushing the Fire quickly becomes a trusted friend. For beginners it is a reminder that even the smallest movements of breath and belly can create real change inside the body.
3. The Liberating Lion – Releasing Suppressed Emotion
Have you ever swallowed your words or held back your feelings until they sat heavy in your chest? The Liberating Lion gives you permission to let go.
It is performed by sitting with the hands on the knees, spreading the fingers wide, opening the mouth, sticking out the tongue and exhaling forcefully with a “ha” sound. The eyes roll upwards as the breath is thrown out.
It looks dramatic, but it frees tension in the throat and lungs, while shifting frustration and anger. Beginners often smile after trying it, surprised at how light they feel.
4. The Tongue Press – Finding Stillness
This quiet practice is about pressing the tongue to the roof of the mouth and holding it gently before releasing. It may sound simple, but it builds awareness in the mouth and throat, areas that become tense during stress.
The Tongue Press prepares beginners for slower, calmer breathing patterns and helps settle the mind. It also trains patience and inner stillness, which are essential foundations for meditation.
5. Turning Heads – Calming the Mind and Optic Nerves
The final technique is slow and steady. It involves turning the head gently to the left, to the right, lifting up, and lowering down, all while keeping a soft gaze. When the chin drops towards the chest, the eyes look between the eyebrows, a position known to release stored tension.
Turning Heads is deeply calming. It untangles stress patterns in the nervous system, relieves pressure behind the eyes, and prepares the body for rest. For beginners, it is a gentle way to end a practice with a sense of peace.
Bringing it All Together
These five techniques are not complicated, and they do not require hours of your time. Practised with care, they take only twenty minutes a day. Together they cleanse the body, steady the mind, and open the door to meditation.
For beginners, this is not about perfection, but about showing up each day and allowing the breath to guide you. Over time, you will notice that your mind is calmer, your body feels lighter, and life seems easier to manage. Learn the full 21-day Breath Code programme inside the book. Begin your practice today and experience the power of your own breath.