EMDR Pocket
$3.99 once
- All nine sessions, including My safe place, Butterfly hug and Before sleep
- Journal, colours, sounds, vibration, Siri and Shortcuts
- Sessions still to come, at no extra cost
Find your calm.
Bilateral stimulation exercises inspired by EMDR. Follow a soft light with your eyes, or close them and let a sound move from one ear to the other. Then breathe.
One purchase, no subscription, no account.
iPhone with iOS 26 or later. In English and five other languages.
Follow the light.
Keep your head still and follow it with your eyes. In the app, it moves from side to side with an alternating sound and a gentle vibration, at the speed you choose.
Visual preview, no sound. The landscape is the one from the Find calm session.
One session, three steps.
You do not need to know EMDR. A clear guide walks you through it the first time, and you stay in control: pause, speed and stop are always within reach.
1Choose a session
For a hard moment, before sleep, or just to breathe. Every session shows how long it takes.
2Follow the light or the sound
The light glides along the horizon, the sound alternates between your ears, the iPhone vibrates on each pass. Slow down whenever you like.
3Breathe, then take note
Most sessions end with guided breathing. If you like, rate your tension before and after.
Sample data
Nine guided sessions.
Each has its own settings, prompts and landscape. All of them are included in the app.
Find calm
A slow movement for the eyes, then breathing with a long exhale.
Bilateral stimulation, simply explained
Quick break
A short set of movement, then a minute of breathing.
Guided breathing
Coherence, calming, box or 4-7-8, paced by the light.
Guided breathing: coherence, 4-6, box and 4-7-8
5-4-3-2-1 grounding
Your five senses, one by one, to come back to the here and now.
5-4-3-2-1 grounding: back to the here and now
My safe place
Picture a reassuring place and keep a cue word to return to it.
The safe place exercise: building an inner refuge
Butterfly hug
Arms crossed, eyes closed, tap your shoulders in time with the sound.
The butterfly hug, step by step
Before sleep
A slow alternating sound, eyes closed, then 4-7-8 breathing.
Sets on demand
You choose the number of passes. The light rests at the centre between sets.
Free session
Path, speed, length and breathing set your way.
Your light, your sound.
Light, sound and vibration share one clock: the sound reaches an ear at the exact moment the light touches the edge. Bluetooth headphone delay is compensated.
- Paths
- Side to side, rising diagonal, falling diagonal, infinity
- Speed
- From 1 to 10 in half steps, adjustable mid-session without a jump
- Alternating sound
- Soft tone, click, drop, chime, or no sound
- Light
- Six colours, three sizes, three backgrounds: dusk, night, black
Or close your eyes.
Some sessions are done with your eyes closed: sound and vibration guide you, on a dark screen. Leave the screen on, as the session pauses if the iPhone locks.
Sample data
See what calms you.
After a session, you can rate your tension from 0 to 10, before and after. The journal shows your sessions and how your ratings change, without judgement.
- Optional, every session
- Stored only on your iPhone
- Erase it all at any time
A space that stays yours.
EMDR Pocket works with no account, no ads and no connection. Your journal and sessions stay on your iPhone.
Read the privacy policy- No account or email address
- No ads, no analytics
- No access to the camera, microphone or location
- No data sent anywhere
One price. Everything included.
No subscription, no in-app purchase. All nine sessions, and every one still to come.
- Bought once, shared with your family through Family Sharing.
- Already have the app? Every session is open to you, with nothing to buy.
- US price. The App Store shows the price for your country before you confirm.
A wellbeing tool, not therapy.
EMDR Pocket offers self-soothing exercises inspired by EMDR. It does not provide EMDR therapy and does not replace a professional. To work on traumatic memories, seek professional support. Stop a session as soon as you feel any discomfort.
History of epilepsy, a vision problem or a severe mental health condition: ask a health professional before using the app.
Using EMDR Pocket safelyUnderstand it before you try it.
Plain guides to each technique, with their sources and their limits.
- Bilateral stimulation, simply explainedWhat bilateral stimulation is, its place in EMDR therapy, what research says about it, and how to use it for self-soothing, with its limits.
- The butterfly hug, step by stepHow to do the butterfly hug, a self-administered bilateral stimulation using taps: origin, steps, how long, and precautions.
- The safe place exercise: building an inner refugeThe safe place, or calm place, exercise means picturing a reassuring place and linking it to a cue word. Steps, tips and limits.
- 5-4-3-2-1 grounding: back to the here and nowThe 5-4-3-2-1 grounding exercise uses your five senses to step out of overwhelming emotion. Steps, when to use it and what it does not replace.
- Guided breathing: coherence, 4-6, box and 4-7-8Four slow breathing rhythms explained simply: 5-5 coherence, 4-6 long exhale, box breathing and 4-7-8. What research says and how to practise.
- An EMDR app: what it can do, and what it cannotCan an app do EMDR? What a bilateral stimulation app offers, its limits, and how to use one safely.
Frequently asked questions
Is EMDR Pocket EMDR therapy?
No. EMDR is a psychotherapy delivered in several phases by a trained professional. EMDR Pocket offers self-soothing exercises inspired by it: bilateral stimulation, guided breathing and grounding. The app does not treat any condition and does not replace professional support.
What is bilateral stimulation?
Stimulation that alternates between left and right: a light to follow with your eyes, a sound moving from ear to ear, or taps on your shoulders. It is part of EMDR therapy, where a therapist guides it.
How much does it cost?
EMDR Pocket costs $3.99 in the US, paid once on the App Store. Every session is included, along with the journal, settings, Siri and the emergency numbers. There is no subscription and no in-app purchase.
Do I need headphones?
No, but they are recommended for sessions where the sound alternates between your ears. Bluetooth headphones work: their delay is compensated automatically.
Does the app collect my data?
No. There is no account, no advertising and no analytics. Your journal stays on your iPhone and the app sends no data anywhere.
Can I use it offline?
Yes. Every session works without a connection, including in airplane mode.
Can I close my eyes or lock the screen?
You can close your eyes: some sessions are designed for it, with sound and vibration guiding you. Leave the screen on, as the session pauses if the iPhone locks.
Which devices?
iPhone with iOS 26 or later. The app is available in English, French, German, Spanish, Italian and Portuguese.
My therapist uses EMDR. Can I practise between sessions?
Talk to them first. Sets on demand let you choose the number of passes and rest the light at the centre between sets, for guided practice.
A moment of calm, always in your pocket.
Download EMDR Pocket and start with Find calm. The session lasts four minutes.