Regulate vs Opora

Meditation asks you to sit still, close your eyes, and breathe. If your heart is pounding, or you feel nothing at all, that can make things worse. Regulate is not a meditation app. It's a nervous system app: short, active, body-first exercises matched to the state you're actually in. Pick how you feel, get the right tool, use it for 1 to 3 minutes, then rate how you feel. That's the whole loop. Built from lived experience of PTSD recovery and four years of somatic work, for the people meditation apps didn't work for. FOUR STATES. THE RIGHT TOOL FOR EACH. ANXIOUS / PANIC - Physiological Sigh: a double inhale and long exhale, one of the best-studied quick ways to help your body settle (2023 Stanford randomized trial) - Pattern Breaker: a cognitive interrupt for racing panic loops - Geode Release: rapid tapping to burn through the surge - Pressure Gauge: tap fast to drive the needle through the redline, then let it fall with one long exhale NUMB / FREEZE - Pendulum: follow a slow swing left and right and tap each side at the peak, with a soft tone in each ear - 5-4-3-2-1 Grounding: sensory anchoring to bring you back online - Focus Follow: smooth-pursuit eye tracking ANGRY / FRUSTRATED - Chaos Release: a physical discharge shake game - Tension Release: find and release the tension your body is holding BALANCED / FLOW - Regulate Breath: a 1:2 inhale-to-exhale ratio, the slow pace HRV research points to - Daily maintenance exercises to keep your baseline steady WHY BODY-FIRST WORKS When your nervous system is stuck in fight, flight, or freeze, thinking your way out rarely works. Regulate's exercises are rooted in breathing science, somatic psychology, and nervous system research: science-backed techniques that work through the body. Breath, movement, bilateral stimulation, and sensory grounding. Every exercise is interactive and animated, with haptic feedback that gives your hands something to do. TRACK WHAT ACTUALLY HELPS Rate how you feel after every exercise. Earn XP, build streaks, hit daily goals, and see which tools work best for your nervous system, not someone else's. A gentle daily nudge, at the time you choose, helps you come back to it. REGULATE+ The four base state exercises are free, unlimited, forever. Regulate+ unlocks: - The full exercise menu for every state - Pattern Insights: hourly patterns, best times of day, effectiveness tracking - Custom Daily Goals: set multiple goals that fit your life - Protocol Builder: build your own exercise sequences - Morning, midday and evening reminder slots - Favorites: one tap to the tools that work for you - Full data export $9.99/month or $69.99/year, with a 7-day free trial on the annual plan. Your nervous system isn't broken. It's doing its job, just a little too well. Regulate helps you work with it. Not meditation. Regulation. --- Regulate is a self-care tool, not a medical device, and is not a substitute for professional care. Terms of Use: https://getregulate.app/terms.html Privacy Policy: https://getregulate.app/privacy.html

Opora is a hub for the ADHD brain: a timer, tasks as animals, a grove and CBT and DBT techniques for hard moments in one app. Nobody here rushes or shames you. When starting is hard, it lends a shoulder. YOUR INTERVAL, NOT A RIGID POMODORO Calibration finds your own focus length: 12 minutes or 40. At each boundary the timer waits for your button, and auto-start for breaks and work is there if you want it. A GROVE THAT GROWS WITH YOU Each finished interval plants something. Awards and a living tamagotchi companion stay with you. Miss a day and nothing wilts or dies. An empty hill is tomorrow's flowerbed. SKILLS FOR HARD MOMENTS Short exercises based on CBT and DBT: 5-4-3-2-1 grounding, TIPP, STOP, paced breathing, a decision timebox and journal, the procrastination equation, a rest plan and weekly needs sliders. Each technique explains what the next step is for. TASKS AS ANIMALS Buffalo is urgent and important, three at most. Elephant is big and needs splitting. Rabbit is quick. Panda can wait. Each week you pick one to three "stones", the big things that move your life. PAPER FOR YOUR HEAD A thought barges in mid-focus? Capture it with one tap and go back to work. Sort it out on the break. A SEED FOR TOMORROW In the evening you pick one task and a first step under two minutes. In the morning one notification arrives in your own words, and the timer opens already loaded. Skip it and the seed does not roll over, and nothing is counted anywhere. FIDGETS FOR YOUR FINGERS A bead on the timer ring, springy grass, a pebble with a slow heartbeat. Hands busy, eyes free. Attention stays where you put it. ALSO INSIDE • Home Screen widgets: today's tasks with checkboxes, timer, grove • Live Activity on the Lock Screen and Dynamic Island • Habits, awards, and a herbarium of species • A garden with flowers and your pet, rotates freely, goes fullscreen in Plus • One-file backup PRIVACY Tasks, sessions and settings stay on your device only. No account, no ads. Purchases go through the App Store and RevenueCat under an anonymous identifier. FREE FOREVER Timer and calibration, tasks and animals, habits, week stones, the grove and its awards, the companion, fidgets, the seed, widgets, backup, and the last 7 days of statistics. All techniques for a hard moment are open in full: grounding, TIPP, STOP, paced breathing, timeboxing, the decision journal, the rest plan, the needs sliders. None of them sits behind a lock. OPORA PLUS Forever with one purchase or by monthly subscription, no ads. Statistics over 14 days and 10 weeks, peak hours and the summary, the gardener's letter about last week arrives as a notification every Monday. The fullscreen garden and your own look: timer ring, grove sky, the cat on the ring. The companion's basic wardrobe stays open while Plus is active. The full course notes, the Descartes square for big decisions, the “Look back” decision review and the week breakdown. The subscription renews on its own; cancel any time in your Apple ID settings. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://exyfi.github.io/opora-site/privacy.html This app does not replace care from a specialist.