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Ten tools for a calmer nervous system

No account and no tracking of what you write. Everything stays on your device. Pick the one that fits the moment you’re in.

In the moment

When your body feels wound up right now.

Breathing Regulator

Slow your breath with a visual pacer. Cyclic sighing, resonance and box breathing.

2–5 min · Breathwork meta-analysis: 12 RCTsOpen →

Muscle Relaxation

A guided tense-and-release session for the whole body. Strong evidence.

6 min · Relaxation training: grade AOpen →

When thoughts won’t stop

For worry loops, overthinking and a busy head.

Worry Time

Park a worry now, deal with it in a daily 15-minute window.

1 min · Stimulus-control RCTOpen →

Thought Reframe Journal

Catch an anxious thought, name the distortion, write a more balanced one.

5 min · CBT skills: 106 meta-analysesOpen →

Expressive Writing

A timed, private writing session with research-based prompts.

15 min · Writing research, 2 sourcesOpen →

A kinder next step

Respond fairly to a hard moment, or make one everyday intention easier to act on.

Compassion Pause

Find a fair response to a difficult moment, then choose one small act of care.

3 min · Original reflection · 2 trialsOpen →

Small Step Plan

Choose a realistic wish, notice the obstacle and write a specific if–then response.

4 min · Planning research · 21 studiesOpen →

Build better days

Habits and check-ins that make tomorrow easier.

Evidence Matrix

What actually helps with stress? 17 habits graded by study strength.

Browse · 24 habits gradedOpen →

Caffeine Cut-off

When should your last coffee be? Calculate it from your bedtime.

1 min · Placebo-controlled sleep studyOpen →

Nervous System Check

A private 2-minute reflection on how loaded your system feels.

2 min · Reflection, not a testOpen →

Want a plan, not just tools?

Guided programs in Calm Plus

14-day Overthinking Reset, Sleep Wind-Down and Calm Before Big Moments, with guided audio. $39 a year, all Toolkits included.

A simple daily routine

Morning · 3 min. Resonance breathing before your phone.

When it spikes · 2 min. Cyclic sighing, then park the worry.

Evening · 15 min. Worry Time, then muscle relaxation in bed.