Two new practices: Step Back from Worrying Thoughts and Make Room for Feelings. Explore 35 practices, including 8 free, and a refreshed My Regulation Path. The progress report and PDF export have also been improved.

Discover what works for you. Build your own foundation for practice. This update makes practising with Back to Safety more personal. New in Premium: your personal four-week programme and extensively renewed Journal and Progress reports. YOUR PERSONAL FOUR-WEEK PROGRAMME What do you need right now? Choose your direction, pace and preferences. Check in briefly, receive a suggested exercise, and afterwards record how well it suited you. Step by step, discover what you want to return to and build a personal set of exercises. Your four-week overview shows the sessions you have completed. Your regulation card brings together exercises you found helpful, your own signals and sources of support. Add one of three supportive phrases or write your own. Save it as a PDF or print a pocket-sized card with a delicate pen drawing. The Premium library also includes new short exercises for moments in between, alongside longer, more in-depth practices. Choose what fits the moment. RENEWED PREMIUM REPORTS: JOURNAL AND PROGRESS Look back on what you did and what you noticed. Your Journal brings together practice sessions and personal notes. Progress helps you explore changes and patterns in the measurements you have recorded. The expanded PDF reports cover weeks, months or your full available history, with clear explanations of your data. Save or print them, or take them to a conversation. Sessions outside the four-week programme count too. ALSO REFINED Two sliders alongside the familiar Affect Grid make it easier to record how you feel. When you open an exercise or article from the programme, you can easily return to where you left off. Your familiar standalone exercises remain easy to reach. Start with the free exercises or explore the full Premium experience: all exercises and insights, now with your personal programme, regulation card and expanded reports.

Find the practice that fits what you need right now. Back to Safety has been redesigned to feel more intuitive and personal. Based on what you select and how you feel before and after a practice, you receive more relevant suggestions and can more easily discover what works for you. Also new: Personal Paced Breathing with a light ring, singing-bowl sound and subtle haptic cues, plus Autogenic Training based on Schultz’s classic method. Redesigned previews offer a clearer look at what you can explore with Premium.

Bigger, deeper, more personal. New in this version: autogenic training, the classic Schultz method that guides your body to rest step by step. And slow self-stroking, which activates the fibers that register safety. You now also get a first glimpse of what awaits you in Premium: your personal progress report with nervous system profile, patterns over months, and in-depth background on every exercise. Back to Safety becomes more complete with each update.

New in this version: two extra ambient soundscapes (Forest and Calm), a visible progress indicator above the exercises list, and small improvements to audio and interface.

Ambient sound now fades out gently when your exercise ends. On the opening screen, the option to view the introduction again is easier to read.