A pocket toolkit of 8 proven techniques: breathing, mindfulness, body scans, and more. One tap away when you need them most.
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Watch the ring. Breathe with it. This is one of 8 techniques inside Grounded, with the instructions for you to follow along.
Inhale · Hold · Exhale · Hold
8 grounding techniques
You pick up to 3 techniques as your personal toolkit. When anxiety hits, those 3 are all you see. No scrolling, no deciding, no choice paralysis.
Used by the US Navy SEALs and validated in peer-reviewed research for rapidly reducing acute stress response.
4 minA standard tool in trauma-focused CBT, shown to interrupt dissociation and panic by redirecting attention to sensory input.
5 minA core practice in MBSR protocols. Clinically shown to reduce anxiety by breaking the feedback loop between tense muscles and anxious thought.
8 minDeveloped in the 1920s and still in clinical use today. Studies consistently show it reduces both physical and psychological anxiety symptoms.
10 minRooted in cognitive behavioral therapy. Repetitive self-statement interrupts the amygdala's threat loop and restores rational thought.
2 minPhysical movement metabolizes stress hormones. Even brief intentional motion lowers adrenaline and resets the nervous system.
6 minBacked by research in psychoneuroimmunology. Guided imagery activates the same neural pathways as real calming experiences.
7 minCold exposure triggers the dive reflex, which physiologically slows the heart rate and overrides the panic response within seconds.
1 minWhat people say
"I had a panic attack at work. Opened Grounded, did the box breathing, and was back at my desk in 6 minutes. This app pays for itself every single week."
"As a nurse, I deal with high-pressure situations constantly. The Emergency Reset is on my home screen. It's become part of my shift routine."
"I bought it for my daughter in college. She texts me every time she uses it. Worth every penny, and then some."
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