54321 Breath vs Reframe

Find calm in moments of stress with 54321 Breath - your guided grounding companion. When anxiety strikes or stress overwhelms, the 5-4-3-2-1 grounding technique is a powerful tool to bring you back to the present moment. 54321 Breath transforms this proven mindfulness exercise into a beautiful, intuitive experience that helps you find peace whenever you need it. What is the 5-4-3-2-1 Grounding Technique? This evidence-based method helps you reconnect with your senses and your surroundings. By systematically identifying: • 5 things you can see • 4 things you can touch • 3 things you can hear • 2 things you can smell • 1 thing you can taste You shift your focus away from anxious thoughts and back to the present moment, creating a sense of calm and control. Perfect For: • Managing anxiety and panic attacks • Coping with stress at work or school • Finding calm before important events • Daily mindfulness practice • General mental wellness Based on Proven Techniques: The 5-4-3-2-1 grounding method is widely used by therapists, counselors, and mental health professionals. It's part of cognitive behavioral therapy (CBT) and is recommended for managing anxiety, panic disorders, and stress-related conditions. Your Mental Health Matters: While 54321 Breath is a helpful tool for managing stress and anxiety, it's not a replacement for professional mental health care. If you're experiencing severe anxiety, depression, or other mental health concerns, please consult with a qualified healthcare provider. Take a breath. Find your ground. Feel the calm.

Stop overthinking. Apple Intelligence on your iPhone helps you notice a distorted thought, name the pattern yourself, and see three balanced reframes. Private. No subscription. Reframe is a focused cognitive behavioral therapy (CBT) thought-record app. Whenever a thought loops in your head — "I bombed that interview," "They must be angry at me," "I'm a terrible parent" — Reframe walks you through 90 seconds: 1. Describe what happened (one line) 2. Write the thought 3. Tag the feeling and its intensity 4. Pick the thinking pattern behind it, from 10 well-studied options 5. See three alternative perspectives, generated by Apple Intelligence 6. Save, and compare how you feel after THE PRIVACY PROMISE Your thoughts never leave your iPhone. Reframe uses Apple's Foundation Models framework, which runs the AI entirely on your device. No cloud. No account. No tracking. No data collected, even anonymously. THE 10 THINKING PATTERNS Based on Dr. David Burns' cognitive distortions model, Reframe shows you 10 clearly explained patterns with examples — All-or-Nothing, Always/Never, Blowing It Up, Jumping to Conclusions, Labeling, Should/Must, It Must Be Me, Mental Filter, Feelings as Facts, and Discounting the Positive. You pick the one that fits. Over time, you'll spot them in your own thinking without opening the app. ONE-TIME PURCHASE $14.99 once, lifetime access. No subscription. No in-app purchases. All future updates included. REQUIRES • iPhone 15 Pro or later (Apple Intelligence required) • iOS 26 or later NOT A MEDICAL DEVICE Reframe is a self-reflection tool, not a substitute for therapy or medical treatment. If you are in crisis, please contact a qualified professional. In the U.S., call or text 988. The Samaritans (UK) can be reached at 116 123. Reframe will show you these resources if a thought you write signals something heavier than overthinking. ——— • One-time purchase, no subscription • Entirely on-device, no cloud, no account • Built with Apple Intelligence • Supports Dark Mode, Dynamic Type, VoiceOver • English at launch, more languages coming