Soolo - Panic Attack & Anxiety

When a panic attack or anxiety feels overwhelming, choosing a first step can be hard. Soolo brings guided breathing exercises, 5-4-3-2-1 grounding, a panic journal and conversations with Umay into one place. Find a tool for an intense moment of panic or stress, or make space for a calm everyday pause.

GUIDED BREATHING EXERCISES Follow visual cues for 4-7-8 breathing, box breathing and other techniques. During a panic attack or anxious moment, let the on-screen guide take you through the steps instead of trying to remember a sequence. Explore breathing practice as part of your daily routine or before sleep.

5-4-3-2-1 GROUNDING Notice what you can see, touch and hear, one step at a time. The grounding guide offers a concrete sequence for bringing your attention to your surroundings when anxiety or stress builds up.

UMAY: TALK OR TYPE Share what is on your mind with Umay through text or voice. Choose the way you want to express your thoughts and feelings. Umay is an AI conversation tool, not a human therapist, diagnostic service or emergency service.

PANIC JOURNAL AND MOOD TRACKER Record a panic attack's time, duration, symptoms and triggers. Check in with your daily mood and anxiety observations, and revisit your personal entries. These records are for personal reflection and do not provide a medical assessment.

FOCUS, MEDITATION AND NATURE SOUNDS Explore attention exercises and mini games when you want a different activity to focus on. Browse meditation and nature sounds for a calm, quiet break from daily stress. Choose a tool that fits the moment rather than following a fixed routine.

SOOLO ON APPLE WATCH Start a one-minute breathing exercise from your wrist: breathe in for 4 seconds and out for 6, with a gentle tap at each change. Log how you feel with one tap; the entry is added to your mood tracker on iPhone. Add Soolo to your watch face or Smart Stack to start breathing with one tap. Requires Soolo on your paired iPhone.

CHOOSE A PLACE TO START • Open a breathing or grounding guide during a panic attack or moment of anxiety. • Talk with Umay when you want to put your feelings into words. • Record your mood and personal notes at the end of the day. • Return to your journal to review past entries.

START FOR FREE Start using Soolo for free and try Umay's daily free message allowance. Some content and detailed statistics require Soolo Pro. Access conditions for voice conversations and other features, current prices, purchase options and any trial eligibility are shown in the app.

Soolo and Umay do not replace medical or psychological treatment. Begin with a breathing exercise or a short journal entry, and explore the tools at your own pace.

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