Pause Care
Tap the button
"I need to calm down" sits front and center on the home screen. One tap starts a guided session, with nothing to choose in the moment.
Panic & anxiety relief for iPhone
A sixty-second way back to calm.
Pause Care walks you through clinically-grounded breathing techniques the moment anxiety or a panic attack hits — just your next breath, with Pip breathing right alongside you.
5.0 on the App StoreFree to downloadYour data is never sold
Meet Pip. It feels it with you.
Pip is your pocket companion inside Pause Care. Pick the face that matches how you feel, and watch Pip settle as you do.
Awful
Anxious
Okay
Good
CalmHow it works
From panic to calm in three steps
No menus to dig through when your heart is racing. One button, then just follow along.
Breathe with Pip
A calm voice counts you through each breath while Pip grows on the inhale and settles on the exhale. Close your eyes if you like.
See what changed
A quick check-in afterwards logs how you feel, so your streaks and mood trends show what's actually working for you.
Why it works
Calm that's grounded in how your body works
Built on what actually calms a nervous system
The 4-7-8 pattern lengthens your exhale past your inhale, which is what signals your parasympathetic nervous system to slow your heart rate down. It is the same mechanism clinicians use, delivered in under a minute.
A voice to guide you, not just a timer
Pick a male or female voice and let it carry you through each cycle, so you never have to watch a countdown or remember what comes next. Just close your eyes and follow along.
Progress you can see, data that stays yours
Every session logs how you felt before and after, so streaks and mood trends build into a picture of what is working. It is encrypted and never sold — the data is for you, not advertisers.
Techniques
Three patterns, three moments
Each one is timed differently on purpose. Pick the pattern that matches the moment you're in.
4-7-8 Breathing
Breathe in for 4, hold for 7, exhale for 8. The long exhale is what pulls your body out of fight-or-flight fastest.
Box Breathing
Four equal counts: in, hold, out, hold. The pattern Navy SEALs use to stay level-headed under pressure.
Deep Breathing
No hold, just a longer exhale than inhale — in for 4, out for 6. Simple enough to carry you into sleep.
Toolkit
For the days breathing isn't quite enough
Pause Care is more than one button. It's a small set of tools for the harder moments — and for the stretch of ordinary days in between.
5-4-3-2-1 grounding
Name five things you see, four you can touch, three you hear, two you smell, one you taste — a sensory reset for when breathing alone isn't cutting through.
Guided journal
A short, CBT-style walkthrough that takes the thought spiraling in your head and tests it against reality, landing somewhere steadier.
Voice memories
Record the voice of someone who calms you — a parent, a partner, an old friend — and keep it one tap away for when you need to hear it.
Reviews
What people tell us
Lovely
“Super clean and elegant app. Excited to build my routine with this, it's really making a difference so far.”
So much relief
“The guided sessions have made it so much easier for me to work on my meditation and breathing. Definitely a game changer!”
Your next panic attack doesn't have to win.
Download Pause Care and have a technique — and Pip — ready before you need one.