Soothe: Anxiety & Panic Relief
Guided Calm When You Need It
What is Soothe?
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.
Why We Built Soothe
Soothe started with someone we love. A family member was going through a difficult period with debilitating anxiety, and we wanted to give them something that could help — a little piece of us they could carry with them and reach for in their hardest moments.
We researched the techniques, built the tools, and put it in their hands. They use the app regularly, and it's become a small but meaningful part of how they stay grounded day to day. Seeing that impact made us realize others might benefit from the same tools, so we decided to share it.
That's what Soothe is — something built out of love, backed by science, and made to actually help when it matters.
Guided Calming Tools
A library of techniques, each professionally narrated and ready in seconds:
- Paced Breathing — Seven patterns including 4-7-8, Box Breathing, and Physiological Sigh with animated visual guidance
- 5-4-3-2-1 Grounding — Sensory awareness that interrupts spiraling thoughts. Full and quick (3-2-1) variants
- Progressive Muscle Relaxation — Tension-and-release sequences in short, medium, or full-body sessions
- Cold Splash — Activates the dive reflex to rapidly lower heart rate and calm your nervous system
- Distanced Self-Talk — Cognitive reframing by speaking in the third person to reduce emotional reactivity
- Yoga Nidra — Guided body-scan meditation for deep relaxation and sleep
- Gratitude Meditation — Guided reflection that shifts focus from anxiety toward appreciation
Features
Audio Narration with Word Highlighting
Every exercise is guided by professional voice narration with karaoke-style word highlighting — follow along with your eyes or ears.
Crisis SOS Mode
A curated flow of exercises for acute distress, with quick access to emergency resources including the 988 Suicide & Crisis Lifeline.
Live Activities
Track your exercise progress on your Lock Screen and Dynamic Island so you can follow along even when you switch apps.
Works Offline
All core exercises work without an internet connection. Relief is always available, even in airplane mode.
Apple Health Integration
Automatically log Mindful Minutes and State of Mind mood entries to Apple Health after each session.
Siri & Shortcuts
Launch any exercise with a voice command or add it to your Shortcuts automations.
Background Ambient Music
Deepen relaxation with ambient music that continues playing even when your screen is locked.
Customizable Experience
Choose your narration voice, font theme, color theme, haptic intensity, and countdown pace to make it yours.
Privacy First. Always.
Soothe was designed with a privacy-first architecture. No accounts. No logins. No tracking. Your personal data never leaves your device.
Science Behind the Tools
Every technique in Soothe is grounded in peer-reviewed research from clinical psychology and neuroscience. Explore the evidence behind each calming tool.
Premium
Soothe is free to use with a full set of calming tools. Unlock additional narration voices, font themes, and color themes with a one-time in-app purchase — no subscriptions, no recurring fees.
Your Health Data: Soothe can log Mindful Minutes and State of Mind entries to Apple Health — but that data stays entirely on your device. We don't collect it, we don't upload it, and we don't track it. You control what gets written to Apple Health, and you can revoke access at any time in Settings.
AI Content Disclosure: We use AI tools to help build and improve this product. Some images, graphics, and written content on this site and in the app were generated or assisted by artificial intelligence. Voice narration is produced using AI text-to-speech technology from ElevenLabs. Every piece of content is reviewed and curated by humans before it reaches users.
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.