Interoceptive Exposure

Bring on harmless body sensations on purpose, so they feel less alarming when anxiety triggers them.

8 min · Panic and physical surges · Guided in the CalmShield app

What it walks you through

Pick one mild sensation to practice.
Rate your fear of this sensation before you begin.
Bring the sensation on, gently, for a short time.
Stop, and let the sensation fade on its own.
Rate the fear now.
If you want, repeat this two or three times.

In the app

Each step has what it needs: a timer, a tap counter or a breath pacer. Listen mode reads the steps aloud. At the end you can mark whether it helped, and the app suggests what to try next.

About Interoceptive Exposure

How long does Interoceptive Exposure take?

About 8 minutes, in 6 steps. You can stop after any step.

Who should skip Interoceptive Exposure?

Skip this if you have a heart or lung condition, are pregnant, have seizures or a neck injury, or another medical concern. Check with a clinician if you are unsure. The sensations are meant to be uncomfortable and harmless. Stop the moment you want.

Can I do Interoceptive Exposure without the app?

Yes. The steps on this page work on their own. The app adds a timer, counter or breath pacer to each step, can read the steps aloud, and remembers whether it helped so it can suggest what to try next.

More panic and physical surges

3 min

Cold Reset

Use a clear cold sensation when panic is too physical for thinking or breath counting.

What it does

3 min

Move It Out

A one-minute burst of effort for when panic is full of physical fuel.

What it does

All guided tools

Medical disclaimer

CalmShield is an anxiety management and stress-tracking support tool. It does not provide clinical diagnoses, psychiatric treatment, or medical advice. CalmShield is not a replacement for professional healthcare or emergency medical services.

Get early access

SOS, night support, breathing, recovery tools. iOS and Android, soon. Hop on the list if that sounds useful.

Trust center

Early access before public launch
Founder pricing locked for life
Unsubscribe anytime