TRY THIS FREE GUIDE
Calm your nervous system in three breaths, anywhere
For anyone who's been told to "just breathe" and wants to know what actually works: three simple breaths that signal safety to your nervous system and bring you back to yourself. Use it in the car, at your desk, or at 2am with a crying baby. No mat, no app, and no perfect conditions needed.· Instant PDF download.
BENEFITS
What you'll get
✓ Go from frazzled to steady in three breaths. It's a simple tool that tells your nervous system it's safe, so you can respond instead of react.
✓ Takes only 90 seconds, use anytime. Use it before a hard conversation, in the school-run queue, between meetings, or at 3am.
✓ A 10-page PDF. It's phone-friendly for in-the-moment use and printable for your fridge or desk.
✓ For busy, stressed-out humans who don't have time to meditate. It's not for anyone looking for a 30-minute ritual or a blissed-out state.
TELL ME MORE
Take a look inside
A ten-page guide that walks you through one ninety-second practice, one breath at a time.
Arrive lands you in your body,
Notice names what's happening, and
Release the Job lets you set down the urge to fix it or follow it.
It closes with when to use it, how to build it into your everyday moments so it's there when you need it, and a few journal prompts.
"There is no wrong way to take a breath on purpose"
— Cat Sprague
faqs
Your questions, answered
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A PDF you can read on your phone or print. 10 pages.
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A download link arrives by email straight after checkout. The link works for 24 hours, so save the file somewhere safe when it arrives. If it expires, just reply to your receipt and I'll send a fresh one.
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This is for anyone who's had a moment that felt like too much and wanted something better than "just breathe." It's especially for pregnant and postpartum mums, people in recovery, and anyone surviving a busy, loud, interrupted life with no spare twenty minutes. No experience is needed: no yoga background, no meditation habit, no mat, no quiet room. If you can take a breath on purpose, you can do this.
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Email cat@transformbydoing.com and I'll get back to you.
COME AS YOU ARE
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