Stress management, in the moment.
In the moment
When stress spikes — a racing mind at 2 AM, nerves before a presentation, a wave you didn't see coming — Downshift gives you one guided practice, right away. No library to browse. No homework.
What this is
A set of short guided techniques for managing stress — breathing patterns, grounding, muscle relaxation — each labeled with how strong its evidence is.
What this is not
Downshift does not diagnose or treat anxiety, panic, or any medical or mental-health condition, and it is not a substitute for professional care. If you are in crisis, call or text 988 any time — free, confidential, 24/7.
Everything you log stays on this device. Nothing is uploaded, ever.
What's happening right now?
Panic and heart problems can feel alike, and this app can't tell them apart. Call 911 now if you have any of these:
If you're thinking about harming yourself, or you're in emotional distress of any kind, trained counselors are available 24/7 — free and confidential.
En español: texto AYUDA al 988, o HOLA al 741741.
Call 911 — if anyone is in immediate dangerResources shown are for the United States.
988 Suicide & Crisis Lifeline
Call or text 988, or chat at 988lifeline.org — 24/7, free, confidential, for any emotional distress.
Crisis Text Line
Text HOME to 741741 (Spanish: HOLA).
Emergency
Call 911 for any medical emergency or immediate danger.
How intense is it right now?
How intense is it, after that round?
It's okay that breathing didn't get you there this time.
Strong feelings often come in waves. You don't have to ride this one out alone. Options that help:
Red flags — call 911 if you have chest pain or pressure, pain spreading to arm/jaw/back, severe difficulty breathing, or fainting.
Need a person? Call or text 988 — 24/7, for any distress.
Downshift teaches stress-management techniques. Each practice is labeled with the strength of its evidence — a randomized trial, systematic reviews, a standard clinical technique, or a long-used practice — because you deserve to know the difference.
Downshift is not a medical device and does not diagnose, treat, cure, or prevent any medical condition. It is not a substitute for professional care. If symptoms persist or worsen, consult a healthcare professional.
Key sources: Balban et al., Cell Reports Medicine (2023); Laborde et al., Psychophysiology (2022); Manzoni et al., J Clin Psychol (2008); Najavits, Seeking Safety (2002). Full evidence file available on request.