FREE · NO ACCOUNT
Breathe with a guide
One minute of box breathing: in, pause, out, pause. Four seconds each.
Whenever you’re ready4
Round 1 / 4
Breathe gently. Stop whenever you like.
BREATHING · CBT SELF-HELP · AI CHAT
Free breathing exercises.Come back to this moment.
Try free guided breathing exercises and 5-4-3-2-1 grounding. Follow a box breathing or 4-7-8 timer, or explore CBT self-help, without an account.
Three ways to start calming down
PRO / MAX · AI GUIDE
Talk it through
Write what is crowding your mind. An AI Guide helps you slow down and find one gentle next step. It is not therapy or diagnosis.
You could start with
- I can’t stop overthinking tonight
- I’m nervous about tomorrow
Needs an account and a Pro or Max plan. See plans
Free instead: sort the thought yourselfFREE · PRIVATE
Sort a worried thought
A CBT-inspired thought record. Separate what happened from what you fear, then choose a balanced next step.
- What happened
- The thought
- The facts
- A balanced view
Stays in this page. Nothing is saved or sent.
What stays simple at Back to Here
- Breathing and CBT self-help are free
- No sensory or CBT notes collected
- English + 简体中文
A QUIET THOUGHT FOR TODAY
A little kindness, every day.
A thought to keep with you. Take what feels useful and leave the rest.
SIMPLE MEMBERSHIP
Free when you need a practice. More support when you choose it.
No core exercise is placed behind a paywall. Paid plans add monthly AI replies and a wider set of focused guides.
Free
A clear practice, right when you need it.
$0always
- All grounding and breathing practices
- Daily thought and private worksheets
- No account required for core tools
Pro
MOST POPULARRegular guided support for everyday moments.
$9.99/ month
- 250 successful AI replies each month
- 3 focused AI Guides
- Everything in Free
Max
More room for frequent, varied support.
$19.99/ month
- 1,000 successful AI replies each month
- 5 focused AI Guides
- Everything in Pro
Annual options and complete fair-use details are shown on the pricing page. AI Guides are support tools, not therapists or medical services.
BUILT WITH CARE
Calm design needs clear boundaries.
Back to Here is designed for general relaxation and self-reflection—not diagnosis, symptom scoring, or treatment. The controls stay with you.
Private by default
Sensory observations are never collected. Free reflection notes stay in the page.
You stay in control
Pause, skip, stop, or return to natural breathing at any time.
Clear scope
Sources and limits are visible, and urgent information is never paywalled.
A FEW USEFUL ANSWERS
Before you begin
Do I need an account?
No. Grounding, breathing timers, the daily thought, CBT self-reflection, and general health information are free without an account. A verified account is only needed for paid AI Guides.
What if I cannot complete a step?
Skip it, go back, pause, or finish. Smell and taste prompts can be recalled from memory, and no step is required.
Is this medical care?
No. These are general relaxation and self-reflection tools. They do not diagnose, interpret personal test results, or replace professional care.