Quiet the noise in your head
The Companion helps you understand what you feel and calm your mind in a few minutes a day.
- Free on iPhone and Android
- Talk by text or voice, any hour
- English and Spanish
Why your mind feels loud
Your mind wanders during almost half of your waking moments, and on average a wandering mind is a less happy one .
46.9% of sampled waking moments. Killingsworth & Gilbert, Science, 2010.
Feel it in one minute
Rate how loud your mind is. Then follow the sphere for five slow breaths: a deep breath in, a short second sip of air, and a long, slow breath out.
This is the cyclic sigh. In a study by researchers at Stanford, five minutes a day of breathing practice lifted positive mood more than mindfulness meditation over a month, and the cyclic sigh showed the biggest gains.
Four voices, one calm mind
The method is called the Inner Family. You learn it in short daily sessions, and it is designed for the exact moment you need it.
Notice
The Observer steps back and sees a thought as a thought, not a fact.
Feel
The Inner Child gets a name for what hurts: fear, shame, loneliness, anger.
Soothe
The Inner Mother answers with warmth instead of the inner critic.
Choose
The Inner Father turns the feeling into one clear next step.
Grounded in brain science
The core practices in The Companion draw on published research on emotion and breathing. These studies tested the techniques, not the app itself.
Putting feelings into words reduced activity in the amygdala, the brain's alarm, in brain scans.
Lieberman et al., Psychological Science, 2007
In a 28-day study of 108 adults, five minutes a day of structured breathing lifted positive mood more than mindfulness. The cyclic sigh, with its long exhale, showed the largest gains.
Balban et al., Cell Reports Medicine, 2023
The share of sampled waking moments the mind spends somewhere else. On average, people felt less happy in those moments.
Killingsworth & Gilbert, Science, 2010
Across 20 samples, people higher in self-compassion reported less anxiety, depression and stress. A strong link, though a correlation.
MacBeth & Gumley, Clinical Psychology Review, 2012
Seeing a thought as just a thought can make it feel less believable and less upsetting. This skill is central to ACT, a well-researched approach.
Hayes, Strosahl & Wilson, 2012
Text or voice, The Companion is there at three in the morning too. It is not a crisis service: in danger, call your local emergency number.
In the app, any hour
Inside the app
Talk it through Talk by text or voice, at any hour. Press play on an audio journey for what you feel. Write in a private journal Today that shows your patterns.
Free. A few minutes a day is enough.
Get the app freeI can't stop replaying what he said.
That sounds exhausting. Before we look at what he said, what are you feeling right now, in one word?
Rejected, I think.
Thank you for naming it. Putting a feeling into words often helps it settle a little. Shall we take one slow breath together?
Good questions
Is The Companion therapy?
How much does it cost?
How much time does it take?
What is the Inner Family?
Why does breathing out slowly calm me down?
Can I use it in the middle of the night?
What happens to what I write?
Start with one quiet minute
Download The Companion and give your mind a few calm minutes every day.
Free on iPhone and Android