Foundations

Perform Under Pressure.

Recover On Purpose.

An 8-week private education and coaching pathway for high-performing professionals and leaders.

Still performing, but are starting to feel the cost of always being on.

October intake begins Friday 25th September.

Maximum 4 places.

You're up early, you're competent, people rely on you.

You're still functional.

That's part of the challenge.

But work ramps quickly. Meetings, decisions, people needing answers, constant context-switching.

You keep performing, and because you do, there’s no obvious crisis forcing anything to change. Underneath, your system is carrying more than it used to.

You’re more wired after work. Your head keeps replaying conversations. You’re physically home but not fully there. Sleep can be light, broken or less restorative. Training still happens, but recovery is less predictable.

You might be leaning harder on caffeine, exercise, cold, sauna, breathwork, supplements or routines just to feel normal again.

And somewhere in the background, there’s that strange mismatch:

“I’m doing all the right things. Why do I still feel like something is running underneath?”

What Foundations Is

Foundations - 8 Week Private Coaching

  • Foundations is an 8-week private education and coaching pathway that helps you perform when pressure is on and recover deliberately when it's over, so work, training and stress stop bleeding into sleep, recovery, relationships and life outside performance.

    The goal is to finish the day without still carrying it at 9pm, recover without needing the perfect routine to save you, and be physically and mentally present once the pressure has actually passed.

    Switch on when it counts. Switch off when it's done.

Who has this worked for?

  • The pattern I'm interested in;

    I've used this work with high-performing athletes, professionals and first responders — people who could still function, but were carrying more load than their system could keep absorbing.

    One elite-level female footballer described herself as "objectively fit but always teetering on the edge of exhaustion or failure." Through the work, she learned what she called "the ever under-estimated power of recovery" and started meeting her state differently instead of simply pushing through it.

    Another private client came into the work after 18 years in policing, carrying significant accumulated stress from repeated traumatic exposure across years in the job. By the final stage, he reported being in the best mental and emotional state he had experienced in at least two years, alongside measurable changes across breathing and self-reported stress markers.

This isn't for everyone

  • This isn't for you if…

    • You want a trendy breathwork experience or another pile of hacks to add to an already crowded routine

    • You're looking for trauma therapy, deep emotional processing, or medical support

    • You want someone to passively fix you while you do nothing between sessions

    • Your only goal is to perform harder at any cost

    There are plenty of ways to keep flogging the system. This isn't that.

    If you still want to perform well + want more awareness, better recovery, more choice and less carryover into the rest of your life; Foundations was built for exactly that.

How The Work Moves

Read Your System

See where pressure is showing up.

Rebuild Your Baseline

Restore the foundations underneath performance.

Catch Your Signals

Notice the pattern earlier.

Train Your Switch

Respond with more choice.

Widen Your Window

Build capacity under appropriate demand.

Train Your Return

Recover deliberately when the pressure is over.

In the first part, we read what your system is already showing you and rebuild the foundations underneath it: breathing, rhythm, posture, movement, sleep, recovery, workload and training load.

Before we begin, you’ll complete a detailed health intake form. I review that ahead of our first session so we already have a picture of your stress, sleep, recovery, breathing, training, lifestyle and current load.

The early win isn’t pretending everything is fixed in week two. It’s that you start seeing the pattern before it owns your day.

From there, we train your ability to catch signals earlier and respond with more choice.

Sometimes that means settling. Sometimes mobilising. Sometimes balancing. Sometimes doing less — often the bit high performers hate most. Funny that.

In the final part, we apply the work under appropriate demand.

The question becomes less “Can you calm down?” and more “Can you stay organised while pressure is present, and recover properly afterwards?”

Where appropriate, we may progressively challenge the system through movement, breathing or other stressors to practise that capacity.

The dose is personalised. Progression is earned, not automatic.

What's Included

What the 8 weeks includes:

  • 6 private coaching sessions — 60–90 minutes each, across 8 weeks

  • Health intake review before session 1 — so we start from your real context

  • Pressure Pattern Snapshot — a personalised picture of where pressure is showing up and what to address first

  • Pressure Switch Map — your visual journey through the six stages

  • Personalised practices — breath, movement, regulation and recovery matched to your life, not copied from someone else's protocol

  • Guided audios and reference resources where useful

  • Direct WhatsApp support between all sessions

  • Final review and reassessment at the end of the program

  • 90-Day Integration Plan — a personalised plan after your final session

  • 30-Day Post-Program Review — one month after Foundations ends, we reconnect to see what has held, what has changed, and what needs adjusting

Expect around 10–20 minutes of deliberate practice most days, especially early in the program.

Formal practice builds the skill. Life is where you learn to use it.

Investment

$2,000 AUD — paid in full

or

$275 per week — across 8 weeks ($2,200 total)

Pay in full and save $200, or spread the investment across the 8 weeks while we're doing the work together.

Foundations Fit Guarantee
After your first private session, if Foundations doesn't feel like the right fit for where you are right now, tell me within 48 hours and I'll buy it back from you. No awkwardness.

Completion Support Promise
If you complete all six sessions, engage properly with the agreed practices, and by the final review we both agree there hasn't been meaningful progress against your starting outcomes — I'll provide two additional private coaching sessions at no cost.

You bring the engagement. I bring the structure, interpretation and support.

October 2026 intake

Start date: Week of October 5th 2026
Places available: Maximum 4
Enrolment closes: Friday25th September, or earlier if all 4 places fill

Because Foundations is private 1:1 work, I keep the intake small enough to properly assess, personalise and support each person between sessions.

Ready to apply?

The first step isn't adding more. It's learning to read what your system has already been trying to tell you.

If this feels like the right next step — apply below. I'll review your application and confirm the next step. If we need a short conversation first, we'll do that. If it's already clear, I'll send you the Foundations payment page directly.

October places are limited to 4. Enrolment closes Friday 25th September.

Kind Words About My Work

20 years ago I experienced a traumatic birth with my fourth delivery. It was very complicated, painful beyond anything I can describe, he and I both nearly died, and afterwards I went through 5 years of physio to walk properly again. I ended up with ptsd and was stuck in a loop reliving the birth every time I closed my eyes. Every birthday of his i relived the birth, and the week before the breathwork session was my sons 20th birthday. As I breathed I found myself going through each stage of the birth - labour, delivery, then complications. I felt specific moments so clearly and even felt the moment of dying as well. The amazing thing about the breathwork was it took me through it all without pain or fear, and with a complete sense of safety - as I knew the outcome. I was able to ‘redo’ the birth in a safe positive way while being ‘held’ by you and the lovely angels assisting. Since the session I have felt like I am in a place where my experience, now with safety being brought back to my body, means I can now hold other women with wisdom and empathy who may have also experienced birth trauma. After the session, the pain in my hand that had been waking me for months disappeared, and I also became aware of how tightly I hold my pelvis all the time and now constantly take moments to breath and let go of the tension I hold there. So beautiful and I can’t thank you enough. ❤️

Kathleen

I feel seen, heard and safe in Jamie’s presence. His ability to hold space ensuring all in the room feel the same is a gift. Jamie is a wealth of knowledge sharing his life experiences and learnings freely which is extremely relatable to me and others in the room. His energy is electric and you cannot help but feel like everything will be ok even if it doesn’t feel that way. This man is magnetic and if I can offer you one thing that might help you purchase that ticket or engage in coaching with him is this, do it. You’re life will be all the better for this teachings, perspective, knowledge, presence and his ability to hold someone without judgement what so ever. His is a true. medicine man.

Steph
Breakthrough Breath

When life was feeling too hard and I was contemplating my existence, when I had put over a year into therapy and my internal dialogue was still unbearable, I stumbled accross Jamie Sangster. I didn’t realise that single breath session would be the first time I could feel a sense of forgiveness and love towards myself that I had missed and forgotten existed. This experience facilitated by Jamie was pivotal for my everyday existence, it truly gave me hope towards the future and was the exact stepping stone I needed in my life at the time. On reflection, Jamie gave me access to my soul and true self for the first time, and also showed me that it was okay to be who ever I wanted to be. He gave me confidence. Every single session since has been an unpacking of who I am and who I want to be as a person. Every morning, I now have the tools to go through my own breathing and that has changed my whole experience as a Dad and a business owner. I’m proud of myself, as that’s what I have been given access to. I am grateful to Jamie for giving me that key. Thank you brother.

Jake
1:1, Group, Retreat

I’ve had the privilege of knowing Jamie for several years, and I’m truly grateful to call him both a mentor and a friend. His profound knowledge of the breath is inspiring, and I’ve learned so much from him. But Jamie doesn’t just talk the talk, he lives it. He uses the breath not only to enhance his training but also to connect deeply with himself, allowing him to work with authenticity, passion, and continuous growth. If you’re serious about leveling up as a human, Jamie is your man.

Melly
1:1, Group, Mentee

Jamie is an incredible guide and support who helped me to reconnect to the inherent safety of my own body. This allowed me to experience and process emotions in and through my body, to heal and move on. Jamie held up a (sometimes confronting) mirror to patterns that no longer served me. In a safe environment I was able to create the space I needed to identify and be with uncomfortable feelings, use breath to process them and allow them to dissolve naturally. I now know how to regulate my nervous system. This is a life skill I wish I had 20 years ago, and I can’t thank Jamie enough.

Siobhan
1:1, Client Mentorship

Jamie's knowledge of breath goes beyond. A pleasure to have him teach our team. Jamie leads by example and practises what he preaches. Zero hesitation in continuing to engage professionally for years to come After my first breathwork experience with Jamie, I felt an incredible sense of empowerment and safety. It was truly magical to be able to honor my breath, body, and mind so deeply. Jamie beautifully combines both the science and the sacredness of breath, allowing not only to understand it but to feel how it can centre, elevate, and help move forward with grace. This is much more than just "woo woo”... I am stuck to find words that describe the exact warmth and saftey Jamie offers from the very first moment, and he continues to bring that same energy to any experience I have with him.

Aj Vella
of Employ For Ability and S.O.L Coaching & Support

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