Evidence-based audio tools for recovery
These tools support relaxation and stress management. Not a substitute for professional treatment.
A 12-minute structured audio session that physiologically interrupts the craving state. Urge surfing + isochronic tones. Works through any speaker.
Tap to start. No setup needed. 12 minutes.
Pink noise + 1.5Hz delta isochronic tone. Supports slow-wave sleep quality disrupted by Post-Acute Withdrawal Syndrome. Affects 70-80% of people in alcohol and opioid recovery.
HOW MANY DAYS CLEAN OR SOBER ARE YOU?
SESSION LENGTH
Screen dims after 2 minutes. Volume fades in slowly.
5 breaths per minute maximizes HRV coherence — the autonomic state associated with lowest physiological stress. RCT evidence shows it reduces cue-induced craving in alcohol use disorder.
BREATHING PACE
SESSION LENGTH
Emotional Freedom Technique. Research published in multiple journals including the Journal of Evidence-Based Integrative Medicine shows cortisol drops ~43% per session. Effective for cravings, anxiety, and trauma.
3 rounds · 8 tapping points · ~4 min
Humming vibrates your vagus nerve, activating your parasympathetic nervous system in seconds. A 2025 pilot study in Physiology & Behavior found humming produced the lowest stress scores and highest HRV (SDNN) of any breathing modality tested.
SESSION LENGTH
Humming vibrates your vagus nerve via pharyngeal vibration, activating your parasympathetic nervous system in seconds. Study participants showed the lowest stress scores and highest HRV after humming. A pitch guide tone will play on each exhale — hum along at whatever feels natural.
Crisis support available 24/7