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Regulate

The Regulate page holds Romi's guided exercises: breathwork, mind resets, soundscapes and guided meditations. Use them to calm down, focus, or wind down for sleep.

Explore protocols

Open Regulate from the desktop sidebar or the mobile bottom bar.
Under Explore, pick a category: Breathwork, Mind, Soundscapes or Guided Meditations. A fifth category, Body, is coming soon.
Tap an exercise, for example Rapid Calm, Interrupt the Spiral or Settle and Sleep. The play button starts it straight away.
Some exercises offer a choice of lengths. Tap the small duration pill on the exercise first and pick another one.

Each exercise also shows the technique behind it, for example Rapid Calm is built on the Physiological Sigh. On desktop, tapping a category opens its exercises in a grid; on mobile, the category expands in place.

Help me regulate

At the top of the page, tap the card that says Feeling off? Let me guide you. Describe how you feel in your own words, then tap Find my protocol. Romi suggests a matching exercise and explains its choice under Why we picked this; tap Start this protocol to begin.

A few words are enough, for example anxious before a call, or tired but restless.

Your logs

The three buttons near the top, Check in, Journal and Log mood, let you record how you are doing. They are covered in Check-ins & journalling.

Tap the clock icon next to Protocols to open Your logs: a single feed of completed exercises, daily check-ins, journals and mood logs, newest first. Narrow it down with the All, Protocols, Daily Check-Ins, Journals and Moods filters.

Good to know

Can I plan a Regulate exercise into my day?

Yes. On the Schedule page, tap an empty time slot and choose the Regulate exercises tab in the Add to your day panel. The exercise becomes a block in your day like any task or routine.

I can't see Regulate in my sidebar

Open Settings, go to the Extras tab, then open Sidebar customization. Tap Regulate so it is selected and it will appear in your sidebar.