Face anxiety.
Step by step.
Inner Hero guides you through evidence-based techniques — exposure therapy, breathing exercises, progressive muscle relaxation, grounding, and behavioral activation — all in one calm, focused app.
Designed for calm, focused practice
A quick tour of the key flows: home, grounding, breathing, exposures, schedule, and knowledge center.
Five evidence-based tools
Each technique is grounded in cognitive behavioral therapy and designed for daily practice, at your own pace.
Exposure Therapy
Build a fear hierarchy and face anxiety gradually. Create custom exposures, track sessions, and watch anxiety levels decrease over time.
Personalized · Fear hierarchyBreathing Exercises
Three guided techniques — Box Breathing, 4-6 Breathing, and Paced Breathing — activate the parasympathetic nervous system and reduce physiological arousal.
3 techniques · 3–10 minMuscle Relaxation
Progressive muscle relaxation (PMR) for full-body or quick sessions. Tense and release muscle groups to reduce deep tension throughout the body.
2 exercises · 5–15 minGrounding (5-4-3-2-1)
The 5-4-3-2-1 technique anchors you in the present moment using your senses. Effective for panic attacks and acute anxiety episodes.
5-4-3-2-1 · ~2 minBehavioral Activation
Break the cycle of avoidance by scheduling meaningful activities. Create custom activity lists, shuffle for variety, and track your enjoyment ratings.
Personalized · Activity basedSchedule & track progress
Set up recurring reminders for any exercise. Watch anxiety levels trend down across sessions with built-in charts.
Smart Scheduling
Create weekly schedules for any exercise type. Get reminders at the right time and mark sessions complete with one tap.
Anxiety Charts
Rate anxiety before and after each exposure session. Interactive charts show your progress over day, week, month, or year.
Favorites & Quick Access
Pin your most-used exercises to the home screen. Add to favorites and launch any session in seconds.