Soothe: Anxiety & Panic Relief

7 evidence-based tools for anxiety, panic, and overwhelming stress — paced breathing, grounding, PMR, and more. Audio-guided. Offline-ready. Private by design.

When anxiety hits, you need something that works — not a login screen, not a subscription wall, not a chatbot. Soothe puts seven clinically grounded calming techniques in your hands, each guided by professional voice narration, ready the moment you need them.

Whether you're managing a panic attack, spiraling thoughts, or just a rough day, Soothe walks you through each exercise step by step with clear audio guidance and calming visuals. No guesswork. No account required. It works offline, and your data never leaves your device.

SEVEN EVIDENCE-BASED TOOLS

◆ Paced Breathing Choose from seven breathing patterns — 4-7-8 Relaxing Breath, Box Breathing, Physiological Sigh, and more — with animated visual guidance and audio narration that coaches you through every inhale, hold, and exhale.

◆ 5-4-3-2-1 Grounding A sensory awareness exercise that interrupts spiraling thoughts by anchoring you in the present. Notice five things you see, four you feel, three you hear, two you smell, one you taste. Full and quick (3-2-1) variants available.

◆ Progressive Muscle Relaxation Guided tension-and-release exercises that systematically release physical stress. Choose short, medium, or full-body sessions based on the time you have.

◆ Cold Splash Activates your body's dive reflex to rapidly lower heart rate and calm your nervous system. Includes a guided timer and safety instructions.

◆ Distanced Self-Talk A cognitive reframing exercise that guides you to speak about yourself in the third person — a technique shown to reduce emotional reactivity and gain perspective during distress.

◆ Yoga Nidra A guided body-scan meditation for deep relaxation and sleep. Short and full-length sessions help you release tension and quiet a racing mind.

◆ Gratitude Meditation A guided reflection practice that gently shifts your focus from anxiety toward appreciation, helping to reframe your mental state.

DESIGNED FOR THE MOMENT YOU NEED IT

• Audio narration with karaoke-style word highlighting so you can follow along with your eyes or ears • Crisis SOS mode — a curated flow of exercises for acute distress • Live Activities — track your exercise progress on your Lock Screen and Dynamic Island • Background ambient music to deepen relaxation • Apple Health integration — automatically logs Mindful Minutes and State of Mind mood entries • Siri Shortcuts — launch any exercise with your voice • Works completely offline — all core exercises function without internet

PRIVATE BY DESIGN

No account. No login. No email. No tracking. Your name and preferences stay on your device. Analytics are fully anonymous via TelemetryDeck. Your data is yours.

PREMIUM FEATURES

Unlock additional narration voices, font themes, and color themes with a one-time purchase. No subscriptions.

Soothe is not a substitute for professional mental health treatment. If you are in crisis, please contact the 988 Suicide & Crisis Lifeline (call or text 988) or your local emergency services.