CalmTide 1.8: more to do, and more places to do it. • A practice library (Pro). NSDR / yoga nidra, a short cold finish and a post-meal walk join cyclic sighing and resonance breathing. Each is guided with a timer, names the study behind it and says when it suits — the cold finish is a stimulus, so it belongs early in the day, never before bed. The practice card suggests one for the moment you're in. • More of your Apple Health data. VO₂ max, weight, blood oxygen, breathing rate, walking heart rate, time in daylight, environmental sound and stand time are now requested alongside your core metrics, so the Insights cards built on them fill in. Already set up? Insights shows a one-tap prompt to allow them. VO₂ max and weight now look back 90 days, so occasional weigh-ins still draw a trend. • Live heart rate on your wrist. Breathing on Apple Watch now shows your heart rate as you go, so you can watch it settle. It uses a short mind-and-body session that ends with your practice — no workout is saved to Health. • Training readiness on Apple Watch (Pro), and a Smart Stack card that surfaces CalmTide around waking and bedtime. • Live Activities. A breathing session counts down on your Lock Screen and in the Dynamic Island, and pauses if you leave the app. With training alerts on, a recovery window after a hard session shows how long a short breathing session still suits. • Ask Siri "What's my cortisol today in CalmTide?" for today's status and your weekly balance (Pro). It answers only from a recent reading, and says so when yours is out of date. • Choose a focus — lower daily stress, sleep better, avoid burnout, or train without overtraining. Today and Insights lead with the cards that serve it, and reminders start from sensible defaults for it. • Reminders that don't wear thin: the wording rotates, and a reminder you keep ignoring backs off on its own. Settings shows anything paused, with one tap to resume. • Share your trend, your month or your season as a card, with numbers off by default (Pro). • A PDF summary and CSV export of your weeks, to bring to an appointment (Pro). • Corrections: the cold-exposure description now says what its study measured — a sharp rise in noradrenaline, not cortisol — and the methodology no longer describes HRV with a superlative. • Plus fixes from three rounds of review across Live Activities, reminders, Pro features and the report. Everything runs on your device. CalmTide is a wellness tool and does not diagnose or treat any medical condition.

CalmTide 1.7: every number means exactly what it says. • Workouts without heart-rate data are no longer scored as easy Zone 2. A manually logged session, a third-party app that saves duration only, or a day your watch stayed home used to be credited as the most favourable kind of training. Those minutes still count toward your weekly dose — worked out from calories, and capped so an unmeasured session can never out-score a measured one — but they claim no intensity, and the Week tab now tells you how many minutes came through without heart rate. • Training load shows the ratio, not a verdict. The acute-to-chronic card no longer files you under a coloured band — the paper behind those bands measured injuries in team-sport athletes, not stress hormones. You see your last 7 days against your 4-week base, plus monotony and strain as plain figures. With no 4-week base to compare against, it says so instead of calling you optimal. • New: an optional drink count on the daily check-in. Tag a night with alcohol and a small stepper appears. Once you have enough nights on each side, Insights compares your own next-day resting heart rate and HRV after one drink against two or more — your numbers, both sample sizes shown, no score and no lecture. Nights without a count are left out, not assumed light. • The daily cortisol curve is labelled for what it is: the typical rhythm, anchored to your wake time when your watch recorded one. When it didn't, the curve is shown as education only — no invented wake time, no "you are here". • Copy corrections across the app: breathwork descriptions now say what the cited study measured (cardiac vagal activity, during the session), morning-light and sleep-timing tips describe how your body clock times the morning cortisol rise rather than promising to sharpen it, and the environmental-sound card no longer draws a "safe" line that the WHO guideline it cited never set for stress. • Fixed: two Home Screen widget check-ins in quick succession could overwrite each other. Both now land. Everything runs on your device. CalmTide is a wellness tool and does not diagnose or treat any medical condition.

CalmTide 1.6 is about making every number mean exactly what it says. • HRV, measured while you actually sleep — your daily HRV now comes from the readings taken during the night, not a 24-hour average that mixed in your commute and your workouts. On a night your watch wasn't worn, CalmTide falls back to the day's readings and tells you it did, instead of quietly changing what the number means. • Sleep is now scored on regularity, not just hours — how consistent your sleep timing is predicts more than how long you slept. A steady wake time now counts toward your score, with the same weight it deserves. • New: sleep continuity — awakenings, time awake in bed, and sleep efficiency, for nights your device records them. • Social jetlag — the gap between your body clock on work days and free days, measured from your mid-sleep point the way the research defines it. • "Morning sun / CAR" is now "Morning rhythm" — it was never a measured cortisol awakening response, and it no longer claims to be. It's a blend of your wake time, morning light and sleep quality, which is what it always was. • Morning light now means morning — daylight is counted in the window after you wake, so an evening walk no longer ticks a morning box. • What CalmTide can't see never counts against you — no daylight sensor, too few nights of sleep timing, a night the watch was charging: those now leave a gap in the picture instead of a zero in your score. Everything runs on your device. CalmTide is a wellness tool and does not diagnose or treat any medical condition.

• What your check-ins reveal (Pro) — after a few weeks of check-ins, see whether how you feel actually lines up with your sleep, HRV and training. Compared across your own days, never presented as cause and effect.

CalmTide 1.4 turns your cortisol data into daily habits — and gives your practice credit. • Morning light coaching — anchor your cortisol awakening rhythm by catching outdoor light soon after you wake, with a two-week "circadian anchor" score in Insights. • Life events on your trend — pin illness, travel, or a big deadline onto your 8-week baseline so a shift makes sense instead of feeling random. • Smarter reminders — the morning check-in now arrives around your usual wake time, with a heads-up the evening before a high-cortisol day and a wind-down cue after a late hard session. • One-tap check-in widget — log how you feel straight from your Home Screen (iOS 17+). • Breathwork now counts — completing an in-app breathwork or resonance session saves it to Apple Health as Mindful Minutes, so it shows in Health and counts toward your daily practice. • Clearer "morning light → next-day HRV" insight, plus reliability and performance improvements. Everything runs on your device. CalmTide is a wellness tool and does not diagnose or treat any medical condition.

CalmTide 1.3 makes your data easier to read at a glance and adds new signals to your Insights. • Lock Screen widgets — keep today's HPA-balance score and trend on your Lock Screen (circular, rectangular, and inline). • Personalized benchmarks — see how your HRV and resting heart rate compare to typical ranges for your age and sex (Pro). • More Health signals in Insights — new cards for blood oxygen (SpO₂), walking heart rate, and time on your feet. • Body weight in your units — now shows in pounds or kilograms to match your device's region. • Data-confidence indicator — every score tells you how much Apple Health data is behind it, so you know when your baseline is still building. • Fairer with missing data — a night you didn't wear your watch no longer counts as "no sleep," so your readings stay accurate. • Faster and smoother — quicker tab loads and a range of reliability fixes. Everything runs entirely on your device. CalmTide is a wellness tool and does not diagnose or treat any medical condition.

CalmTide 1.2 — breathe at your resonance, and see what every number means. NEW · Resonance breathing A new guided session paces you to around six slow, even breaths a minute — the "resonance" rhythm that research links to a calmer nervous system and higher heart-rate variability. Follow the expanding orb for five minutes, nudge the pace to whatever feels comfortable (4.5–6.5 breaths/min), and tap Sources to read the studies behind it. It sits next to the existing cyclic-sighing exercise, so you can pick whichever fits the moment. It's a relaxation practice, not a measurement. CLEARER · Every screen tells you what it means We rebuilt how CalmTide presents your data so each number answers "what does this mean for me, right now?" - Today's recovery tiles lead with how far you are from your own baseline ("above usual · +12%"), with a baseline line and a "today" marker on every sparkline. - A cortisol-vs-baseline headline sits under the HPA ring, and a "you are here now" marker rides the daily cortisol curve. - The Week tab opens with a balance hero and reads your zone minutes and hard days against the targets that matter. - Insights charts now carry your personal-average line and turn your tagged days into at-a-glance comparison bars. Everything is framed against your own history instead of a wall of raw numbers. POLISHED · Everywhere A "days on track" consistency strip for your recovery basics, clearer trend arrows and colors, sharper charts and layout on every screen size, and VoiceOver improvements throughout — including live spoken cues during breathing. Still private by design: no account, no analytics, no tracking, no network calls. Your Health data and check-ins never leave your iPhone.

CalmTide 1.1 — build the habit. NEW · Daily check-in Take five seconds each day to log how you feel — Drained, Low, Okay, Good, or Great — and tag what shaped it: caffeine, alcohol, poor sleep, a hard workout, work stress, illness, travel, or a late meal. It saves the moment you tap; there's no form to fill out. Your check-ins sit alongside the passive signals from Apple Health so your daily picture is yours, not just your watch's. NEW · Streaks, the kind way A running streak now lives on the check-in card, with a small celebration when you beat your own best. Miss a day? Nothing breaks and nothing scolds you — the streak is there to pull you back, not to punish. IMPROVED · A clearer Today Recovery-signal tiles now show sparklines and whether each signal is trending above or below your baseline, and the "Why this score" explainer sits cleanly below the ring. IMPROVED · Sharper stats Week-over-week trend in the Weekly grid, a named HRV-vs-baseline driver on readiness, and consistent trend badges across the app. POLISHED · Everywhere A full accessibility pass (larger tap targets, VoiceOver labels), Dynamic Type and small-screen resilience, faster week builds and smoother charts, and a handful of correctness fixes to trends and readiness. Still on-device by design: no account, no analytics, no tracking, no network calls. Your check-ins and Health data never leave your iPhone.