First, a slow breath.

Before any session, settle your system — calm but alert. Breathe in through your nose as the circle grows, out slowly as it shrinks. Longer out-breaths gently down-shift your nervous system.

2 min 5 min

Headphones optional. Sit comfortably, shoulders soft.

Ready

Settled.

Notice how that feels — alert, a little softer. Now choose where to take it.

🎯 Training · exposure

Turn toward the sound, stay with it, ride out the urge to mute.

Best for: directly retraining your response. The core exercise.

🌿 Calm Mode · flow

A soothing, no-pressure match game — no timer, no way to lose.

Best for: easy daily calm and building the habit. The gentle one.

HealEars is an experimental wellbeing tool — not a medical device or cure, and not a substitute for professional care. Keep the volume low; stop and seek support if distress climbs.