Back to Safety

Regulate your nervous system. Science-based exercises by a clinical psychologist, with before-and-after tracking to discover what works for you. Start with 8 free.

Back to Safety helps you regulate your nervous system with experiential, body-based, science-based exercises for stress, anxiety, overwhelm, and recovery after difficult experiences. The app is designed for moments when you feel tense, activated, overwhelmed, depleted, or disconnected. Choose what fits your needs and use before-and-after tracking to discover which exercises make a difference for you.

Back to Safety was created by a clinical psychologist and psychotherapist. The exercises are grounded in scientific research and clinical methods involving breath regulation, grounding, bilateral stimulation, self-compassion, body-based regulation, and heart rate variability. Every exercise includes a Science tab explaining the underlying mechanisms, research findings, and sources. So you know not only what you are doing, but why.

WHAT THE APP OFFERS • A growing library of 30+ exercises, with 8 available for free • Exercises for tension, anxiety, panic, overwhelm, shame, and moments when you feel depleted or disconnected • Choose by how you feel, your window-of-tolerance zone, or browse the full library • A short quiz exploring your stress-response pattern, with tailored recommendations • Before-and-after tracking for every exercise • Breathing visuals that move with your breathing rhythm • Spoken guidance for selected exercises • Scientific background and sources for every exercise • A journal with mood check-ins and personal notes • Insights into sessions, practice time, mood, trends, and patterns • PDF export to save or share with your therapist • Insights on stress, autonomic regulation, the window of tolerance, breathing, self-compassion, dissociation, sleep, and recovery • Ambient sounds while you practice • No account, no tracking, and your data stays on your device

MEASURE, DON'T GUESS Before and after each exercise, you record how you feel. Over time, you can discover which exercises make a difference for you and when. Not what works on average. What works for you.

FREE AND FULLY FUNCTIONAL Start with 8 complete exercises for free, including the physiological sigh, box breathing, 5-4-3-2-1 grounding, and safe place. The free version also includes before-and-after tracking, scientific background and sources, breathing visuals, 2 guided audio exercises, a journal with mood check-ins, ambient ocean sound, and the nervous system profile quiz. No trial period. No account. No ads.

PREMIUM Premium gives you access to: • The complete and growing library of 30+ exercises • Both brief and longer, more in-depth exercises • Spoken guidance for selected exercises • Additional visual and auditory support, including breathing circles, tones, and bilateral tapping • Targeted exercises for panic, high arousal, shame, and moments when you feel disconnected • Full access to Insights, with in-depth articles and handouts on stress, autonomic regulation, and recovery • Unlimited journal and an extended progress overview • Mood trends and progress graphs • Extended PDF export options • The full ambient library with ocean, rain, and piano • New exercises and content in future updates

Premium is available as a monthly or annual subscription. The current price is shown before purchase.

WHO IT'S FOR • People who want to better recognize and regulate their responses to stress and anxiety • People recovering after difficult experiences, alongside or between therapy sessions • Therapists who want to use experiential and body-based exercises between sessions • Anyone who wants to practice regulation, grounding, recovery, and self-compassion

Back to Safety is intended for self-help and psychoeducation. It does not provide a diagnosis or replace professional care when needed.

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://www.ggzijsselberkel.nl/back-to-safety-privacy