Back to Safety

About Back to Safety

Regulate your nervous system with science-based breathing exercises, grounding and body-based practices. Created by a clinical psychologist and psychotherapist, with before-and-after tracking to discover what works for you. Start with 8 free exercises.

Back to Safety helps you regulate your nervous system with 30+ experiential, science-based exercises for stress, anxiety, panic, overwhelm and recovery after difficult experiences.

The app is designed for moments when you feel tense, activated, overwhelmed, depleted or disconnected. Choose what fits your needs and use before-and-after tracking to discover which exercises make a difference for you.

The exercises are grounded in scientific research and clinical methods involving breath regulation, grounding, bilateral stimulation, self-compassion, mindfulness and heart rate variability (HRV). Every exercise includes a Science tab explaining mechanisms, findings and sources, so you know not only what you are doing, but why.

WHAT THE APP OFFERS
• 30+ exercises, with 8 available for free
• Breathing exercises, grounding, body-based regulation, bilateral stimulation and self-compassion
• Exercises for stress, anxiety, panic, overwhelm, shame and disconnection
• Choose by how you feel, your window-of-tolerance zone, or browse the full library
• A short quiz exploring your stress-response pattern
• Before-and-after tracking for every exercise
• Breathing visuals and spoken guidance for selected exercises
• Scientific background and sources for every exercise
• A journal with mood check-ins
• Insights into sessions, practice time, mood, trends and patterns
• PDF export to save or share with your therapist
• In-depth information on stress, autonomic nervous system regulation, the window of tolerance, breathing, self-compassion, dissociation, sleep and recovery
• Ambient sounds while you practice
• No account, no ads, no tracking; your data stays on your device

MEASURE, DON'T GUESS
Before and after each exercise, you record how you feel. Over time, you can discover which exercises make a difference for you and when.

Not what works on average. What works for you.

FREE AND FULLY FUNCTIONAL
Start with 8 complete exercises for free, including the physiological sigh, box breathing, 5-4-3-2-1 grounding and safe place.

The free version also includes before-and-after tracking, scientific background and sources, breathing visuals, 2 guided audio exercises, a journal with mood check-ins, ambient ocean sound and the nervous system profile quiz.

No trial period. No account. No ads.

PREMIUM
Premium gives you access to:
• The complete library of 30+ exercises
• Brief and longer, more in-depth exercises
• Spoken guidance for selected exercises
• Additional visual and auditory support, including breathing circles, tones and bilateral tapping
• Targeted exercises for panic, high arousal, shame and disconnection
• Full access to Insights, with in-depth articles and handouts on stress, autonomic regulation and recovery
• Unlimited journal and extended progress overview
• Mood trends and progress graphs
• Extended PDF export options
• The full ambient library with ocean, rain, piano, forest birds and calm
• New exercises and content in future updates

Premium is available as a monthly or annual subscription through Google Play Billing.

WHO IT'S FOR
• People who want to better recognize and regulate their responses to stress and anxiety
• People looking for breathing exercises, grounding and body-based ways to regulate stress
• People recovering after difficult experiences, alongside or between therapy sessions
• Therapists who want to use experiential and body-based exercises between sessions
• Anyone who wants to practice nervous system regulation, grounding, recovery and self-compassion

Back to Safety is intended for self-help and psychoeducation. It does not provide a diagnosis or replace professional care when needed.

Privacy Policy: https://www.ggzijsselberkel.nl/back-to-safety-privacy