Exhale: Calm in Panic

Exhale helps you through moments of anxiety and panic. One tap on "I'm having a panic attack" and Vonk, a small glowing firefly, guides you step by step until the wave has passed. SOS GUIDANCE • Reassurance first: what you're feeling is frightening, but not dangerous • Tap what you feel, like a racing heart or dizziness, and read why it happens • See how often you've already gotten through it, and what helped you before • Breathe along with Vonk: he glows brighter as you breathe in and lets go of little sparks as you breathe out • Bring your attention back to the present with the 5-4-3-2-1 exercise • Not sure it's panic? A calm checklist tells you when to call for help • Call for help straight away, including your own support buddy A MESSAGE TO YOURSELF Write or record something while you feel calm. During SOS, you'll read it and hear it in your own voice. FOUR BREATHING RHYTHMS • Calm exhale (4 in · 6 out): best during panic • Even breathing (5 in · 5 out): for daily practice • Box breathing (4 · 4 · 4 · 4): for focus and control • 4-7-8 breathing: to relax or fall asleep EYES CLOSED OR SILENT Gentle vibrations, a calm voice and a soft tone follow your breath, so you can breathe along without looking at the screen. On the train or in a shop? Switch to vibration only. PRACTISE WHEN YOU'RE CALM • Thought check: look calmly at the thought that scares you • Step by step: stop avoiding things, one small step at a time • Guided muscle relaxation • An optional gentle daily reminder, without streaks to keep up YOUR JAR OF FIREFLIES After a panic attack, save the moment in a few taps: how intense it was, where you were and what helped. Every moment becomes a firefly in your jar, and over time you'll see how it's going. Take an overview as a PDF to your doctor. Your jar stays on your phone. UNDERSTAND YOUR BODY Thirteen short, clear articles explain what a panic attack is, why your body reacts the way it does, panic at night, safety behaviours, worries about your heart and what to expect from treatment. With myths and facts, and a page to share with the people around you. Every article can be read aloud. HELP WHEN YOU NEED IT The emergency number and helplines for your country: the Netherlands, Belgium, Germany, the UK, Spain, the US, Mexico, Colombia, Peru, Chile and Argentina. Elsewhere, findahelpline.com helps you find a free helpline. ALWAYS NEARBY Start "Breathe with Vonk" from Siri, the Action button, Control Center or a widget on your Home Screen or Lock Screen. MADE FOR IPHONE DUO Unfolded, Vonk sits on one side of the fold and your text on the other. Stand it half open like a tent and Vonk becomes a night light that breathes with you. APPLE HEALTH (OPTIONAL) Save your exercises as mindful minutes and your moments as a state of mind. With an Apple Watch, see after an SOS how your heart rate calmed down. PRIVATE BY DESIGN No account, no ads, no tracking. Exhale works fully offline and nothing leaves your phone. Available in English, Dutch and Spanish. Exhale is a self-help tool. It does not diagnose and does not replace professional help. In an emergency, call your local emergency number.