Regulate: Nervous System Reset
Somatic anxiety & anger relief
Only for iPhone
Free · In‑App Purchases · Designed for iPhone. Not verified for macOS.
iPhone
Meditation asks you to sit still. Your nervous system might need something else. Regulate gives you fast, body-first exercises matched to how you actually feel.
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 fastest known ways to help your body settle (studied in a 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 the needle to 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 that slows your heart rate via the vagus nerve
- 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 polyvagal theory, somatic psychology, and neuroscience: 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.
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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
Ratings & Reviews
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What's new in 1.2
Pendulum, rebuilt
Follow a slow swing from side to side and tap each side as it peaks. A steady two-second beat, a soft tone in each ear and a light tap in your hand. Good passes gently widen the swing. Pendulum is now the free tool for Numb / Freeze.
Gentle reminders
Choose one daily nudge at a time that suits you. It stays quiet on days you've already done a session. With Regulate+, add morning, midday and evening slots. Reminders live on your phone, and you can switch them off any time in Settings.
Also in this update
- A calmer welcome screen
- Clearer names across the app
- Fixes and polish
The developer, Steven Matson, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
- Purchases
- Identifiers
- Usage Data
- Diagnostics
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Steven Matson
- Size
- 45.6 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 15.1 or later.
- iPhone
Requires iOS 15.1 or later. - iPod touch
Requires iOS 15.1 or later. - Mac
Requires macOS 12.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later.
- iPhone
- Languages
- English
- Age Rating
9+
- 9+
- Contains
Health or Wellness Topics
- In-App Purchases
Yes
- Regulate+ Monthly $9.99
- Regulate+ Annual $69.99
- Copyright
- © 2026 Steven Matson