Four sessions, one to one, online
Foundations
Less autopilot. More aliveness. A personalised four-session online exploration of your breath, your body and how you live, combining conversation, breathing education, facilitated breathwork and reflection. For anyone wanting practical ways to work with anxiety or overwhelm, or simply curious about what their breath can do and what a more connected life could feel like.
Who it’s for
You might recognise this if…
You’re constantly in your head.
Planning, analysing, rehearsing, rarely just being where you are.
Life has become a cycle of doing.
Responsibilities and routines carry you along, and the days blur together.
You react before you notice.
Things happen and you respond on autopilot, then wonder where that came from.
You’re curious about your breath.
You want to know what it can do, and why breathing consciously feels so different from breathing automatically.
You want more depth and experience.
You’re drawn to questions about the body, consciousness and what it really means to change as a person.
You don’t need a problem to fix. Curiosity is enough.
My approach
Three principles. Not a rigid method.
My practice brings together the science of breathing, conscious breathwork and personal exploration. This isn’t conventional life coaching, psychotherapy or a stress-management programme. It’s a space to understand yourself, experience your breath and make more conscious choices about how you live.
Awareness
Understanding ourselves. Noticing our breathing, habitual patterns and how we experience everyday life.
Regulation
Developing a more conscious relationship with the breath, body and internal experiences through education and appropriate guided practice.
Connection
Bringing that awareness into everyday life, our relationships, our choices and what matters to us.
The breath is the doorway. It is not the whole house.
The four sessions
Natural areas to explore. Shaped around you.
These are the natural areas Foundations moves through, not a compulsory curriculum. Each session adapts to you. Online over Google Meet, from somewhere quiet with headphones and room to sit or lie down. No experience needed.
Session 1 · 90 minutes
Discover · Your life, your breath
We explore what matters to you, how you’re experiencing life and where you’d like to be more present. Gentle breath awareness and a simple practice to take home.
Session 2 · 75 minutes
Explore · Understanding your breath
Your breathing patterns, diaphragm and rib movement, the relevant physiology and how breathing interacts with physical and emotional states. We find a practical, comfortable exercise that suits you.
Session 3 · 105–120 minutes
Experience · Beyond thinking
A deeper guided breathwork experience, with time to prepare and time to integrate. Conscious connected breathwork may be included after screening and consent, if it’s appropriate and safe to facilitate online. It is never guaranteed or required.
Session 4 · 75 minutes
Integrate · Bringing it into life
We reflect on the experience and what you’ve learned, and shape a simple personalised set of breathing and awareness practices for everyday life.
What we draw on
Grounded in science. Rich in experience.
The work draws on the physiology of breathing alongside guided experience and reflection. No medical claims and nothing you have to believe in.
Breathing education
How breathing actually works: the diaphragm, ribs, nasal breathing and how your breath relates to how you feel. Practical understanding you keep.
Facilitated breathwork
Guided practices chosen to suit you, from gentle breath awareness to deeper experiences where appropriate.
Personal exploration
Conversation and reflection about how you live, what matters to you and how you want to show up.
Everyday practice
Simple, personalised practices and reflections to take into ordinary days.
What’s included
Foundations. Less autopilot. More aliveness.
Four private online sessions
Over approximately six to eight weeks, on Google Meet.
Take-home practices
Simple, personalised breathing and awareness practices, and short reflections between sessions.
Screening and consent
Every part of the work is subject to appropriate health screening, informed consent and a suitability check.
£300 founding rate
Or £150 + £150. Five founding places available to begin with. Paid by private link, only after our free conversation and only if it feels right for both of us.
Five founding places to begin with. Breathwork can complement, but never replaces, medical or psychological care.
The two-session guarantee
If it isn’t right, no problem.
If, after our first two sessions, you don’t feel a change, or if either of us feels this isn’t the right working relationship, we part ways and I refund 100% of your investment. No awkwardness, no questions asked.
Want to try it first? · £60
The Getting Started Session
A 60-minute one-to-one breathwork session online, to get a real experience of your breath. You’ll learn a new technique you can use straight away. If there’s something you need help with, or you simply want to feel calmer because you’ve been anxious, we start there. If you join Foundations within 30 days, the full £60 comes off your £300 fee.
Book The Getting Started Session →How to begin
Start with a conversation.
Twenty minutes, free, online. You tell me what you’re curious about, I tell you honestly whether Foundations feels like a good fit. No pressure either way.
Have a question before booking? Email thejoemcgowan@gmail.com.
Start where you are. Curiosity is enough.