Your nervous system, in real-time.
Science-backed somatic tools that meet your body where it is - with live heart-rate biofeedback from your Apple Watch.
The response that never finished.
When your body senses threat, it surges with energy to fight or flee. An animal completes the cycle - it runs, shakes, and settles. You sit through the meeting, swallow the argument, keep scrolling. The surge never discharges - it's stored as tension, anxiety, and burnout until your body gets to finish what it started.
Find your state ↓Your body already knows.
Stuck shows up differently in every body - anxious, frozen, or angry. Different states need different tools. regulate reads where you are, and hands you the one designed for it.
See the map ↓The window of tolerance
Polyvagal theory maps your nervous system into three distinct states. regulate finds where you are - and hands you the exact tool to shift back to safety.
Stillness is a destination,
not a starting point.
If you're outside the window, stillness isn't soothing - it's a lid on a boiling pot.
"Close your eyes and sit still."
- Same practice for every state
- Stillness first, always
- Racing mind? Try harder
- Works great - if you're already calm
"What state are you in?"
- Different tools for different states
- Movement and discharge before stillness
- Body first - the mind follows
- Meets activation with action
Sometimes you need discharge, grounding, and orientation before stillness is even possible. regulate starts with the question meditation apps skip.
You can't think your way out of a body problem.
Willpower works top-down. Stress lives bottom-up - in your heart rate, your breath, your muscles. So regulate works bottom-up too: its breathwork was validated in a randomized Stanford Medicine trial, and its framework draws on polyvagal theory and EMDR research.
Not meditation. Not mindfulness. Your body's built-in reset button.
Eleven ways back to baseline.
The right one surfaces when you need it - no browsing, no digging.
Watch yourself settle.
Connect your Apple Watch and see your heart rate drop in real time as you breathe. Your nervous system, quantified.
- Real-time heart rate tracking
- Nervous System Health Score (0-100)
- HRV & sleep data integration
- Personalized insights & recommendations