Breathe with the square.
Box breathing at the app's own pace: in, hold, out, hold, four seconds each. Try it here — it is the same square.
4
Ready
4.7 · 298 App Store ratings
Get through it.
Then understand it.
A panic-attack and mood journal. Something to breathe with while it happens, a one-minute record after, and the pattern that shows up over the months. No account — your records stay on your phone.
- Free
- iPhone, iPad, Apple Watch and Android
- 14 languages
Right now
Something to do while it passes.
Open the app and there is a shape to follow. Nothing to read, nothing to decide, nothing to set up.
Three ways to breathe, one way back.
Box breathing, cyclic sighing for a spike, 4-7-8 for 2am, and grounding. A Live Activity keeps leading you from the lock screen. Crisis lines for your country sit at the top.
5-4-3-2-1.
Five things you can see, four you can touch, three you can hear, two you can smell, one you can taste. Your senses pull you back into the room.
A shelf of sounds.
Rain, birds, a bonfire, white noise. Layer them, save a preset, set a timer so it stops after you have fallen asleep.
Every day
Write it down while it is still fresh.
A record takes under a minute, right after — while you still remember what it felt like and what helped.
Log the attack.
How strong it was, what your body did, what set it off, what helped. Fourteen symptoms are built in; add your own.
Mood, in one tap.
Five faces on the home screen. Tap one and the day is logged. Add details if you want to, or don't.
The worry journal.
Write the worry down and pick a date to check back. Over time you count how many of your fears never came true.
A month of moods.
Every day as a face on a calendar, and a mood bar for the balance: how much of the month was actually all right.
Over time
See the pattern.
Weeks of small records add up to something you can show a doctor — or just understand about yourself.
Stats.
Average intensity, days between attacks, an intensity calendar coloured by how hard each day hit. A week, a month, a year. Export a PDF.
Six standard self-assessments.
GAD-7, PHQ-9, BAI, K10, DASS-21 and SIAS — the scales clinicians use, scored with their bands and kept as a history.
A daily resilience score.
Mood, attacks and — with an Apple Watch — heart rate variability, resting heart rate and sleep, folded into one number for today.
An assistant that has read your week.
With sharing on, it already knows your recent attacks and moods, so you never have to retell them. It is off by default.
Yours
Nothing to sign up for. Nothing to leak.
This is a mental-health record. It is built as if it were yours, because it is.
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No account, no email.
There is nothing to sign up for. Your records are files on your phone, and deleting the app deletes them.
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A backup in your own iCloud Drive.
So a new phone finds your history. It never passes through a server of ours.
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Apple Health, mostly read-only.
Heart rate variability, resting heart rate and sleep are read for the resilience score. The one thing written back is a Mindful Minutes session after breathing.
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The assistant sees only what you switch on.
Record sharing is off until you turn it on, and it can be turned off again mid-conversation.
What it costs
Free, and what free means.
The tracker is not a trial. Everything you need in the moment is free and stays free. Pro is for the analysis afterwards.
Free
$0 forever, no account
- Every panic attack and every mood, for as long as you use it
- Box breathing, cyclic sighing, 4-7-8 and 5-4-3-2-1 grounding
- Birds, bonfire, rain and white noise, with a sleep timer
- GAD-7, PHQ-9 and BAI, scored with their interpretation bands
- The worry journal, and crisis lines for your country
- Your daily resilience score, watch data included
Pro
Subscription the price is shown in the app, in your currency
- Analytics with date ranges, filters and medication effectiveness
- PDF reports to hand to a doctor or therapist
- K10, DASS-21 and SIAS, plus test history filters
- Your own symptoms, medications and mood tags
- All eight sounds, and the slime fidget
- Longer conversations with the assistant
Answers
Straight answers.
Is this therapy?
No, and it does not pretend to be. It is a record and a set of tools: the worry journal follows a CBT structure, the assessments are the standard scales, the breathing is breathing. It is useful to bring to a therapist and it does not replace one. If you are in crisis the app puts your country’s helplines one tap away, from the home screen.
Where do my records live?
On your phone, as files. There is no account and no server of ours in the middle. A copy is kept in your own iCloud Drive so a new phone finds your history, and deleting the app deletes the rest.
What does the assistant see?
Only what you switch on. With record sharing off it is a plain conversation. With it on, it gets a summary of your recent attacks, moods and test results so you do not have to retell them. You can turn it off in one tap and keep chatting.
Do I need an Apple Watch?
No. The resilience score is built from your mood and attack history alone and the weighting adjusts automatically. If you do wear one, heart rate variability, resting heart rate and sleep are read from Apple Health and the score gets sharper. The watch app also runs the breathing exercises on your wrist.
What if I stop logging for a week?
Nothing breaks and nothing nags. There are streaks if you want them, but the app is built for the weeks you use it, not the weeks you do not. Pick it up again and the history is still there.
Which languages?
English, German, French, Spanish, Italian, Portuguese, Polish, Czech, Hungarian, Romanian, Swedish, Russian, Ukrainian and Simplified Chinese — the interface, the assessments and the assistant.
