The science behind Breatheasy: the research we built it on, and what we don’t claim

Lots of wellness apps say they’re “science-backed”. We wanted to show our working instead.

Before we built Breatheasy, we looked at what research shows actually helps with anxiety and panic, and built each tool around those findings, with input from a licensed therapist. Here’s the evidence behind each feature, what research says about anxiety apps in general, and, just as importantly, what we don’t claim.

The research behind each feature

Breatheasy feature	What it’s based on
The panic button: name it, breathe slowly, ground yourself, let the wave pass	Cognitive behavioural therapy (CBT) for panic, slow breathing research and grounding techniques used in CBT
Before-and-after ratings	Measuring symptoms over time, a core part of CBT
Breathing exercises with long out-breaths and gentle vibrations	Trials of slow breathing and breathwork for stress
Ride out an urge	Urge surfing, a mindfulness technique, and exposure and response prevention (ERP) for OCD
Luma won’t endlessly reassure OCD doubts	Research showing reassurance-seeking keeps OCD going
Daily check-ins and the journal	Self-monitoring, a standard CBT tool. Apps with mood tracking showed bigger effects in a large review
The two-week anxiety check	The GAD-7, a validated questionnaire used by doctors
Short lessons	Psychoeducation: understanding what anxiety does in your body is a standard first step in CBT

CBT for panic

Cognitive behavioural therapy is the most researched psychological treatment for panic. A 2018 review of 72 studies, with 4,064 people, found CBT helps with panic disorder. Gently facing the body’s feelings, rather than fighting or fleeing them, was one of its most helpful parts. That’s why Breatheasy encourages you to let the wave rise and fall, instead of trying to force it away.

Slow breathing

A 2023 review of 12 randomised trials found breathwork was linked to lower stress than control conditions, with a small-to-medium effect. Another 2023 study found five minutes a day of exhale-focused breathing improved mood and slowed breathing more than mindfulness meditation. Breatheasy’s Calm rhythm, in for 4 and out for 6, is built around that long out-breath.

Urge surfing

Urge surfing means noticing an urge and riding it out like a wave, without acting on it. In a study of college students who smoked, a brief urge-surfing session didn’t make urges smaller at first, but those who learned it smoked fewer cigarettes over the following week. It changed how people responded to urges. For OCD, the same principle sits at the heart of ERP: resisting compulsions lets anxiety fall on its own.

Not feeding reassurance

Reassurance feels kind, but for OCD it backfires: the relief is brief, and the doubt comes back stronger. Our post on why reassurance keeps OCD going explains the research. Luma, Breatheasy’s AI companion, is designed to respond kindly without getting pulled into that loop.

The GAD-7

The GAD-7 is a seven-question measure of anxiety developed for use in medical practice. In the original study, a score of 10 or more picked up generalised anxiety disorder with 89% sensitivity and 82% specificity. Breatheasy uses the published questions, word for word, every two weeks. It isn’t a diagnosis, but it helps you, and your doctor if you choose, see how you’re doing over time.

What research says about anxiety apps

The honest picture:

• Apps can help. A 2024 review in World Psychiatry, covering 176 trials, found that apps have small but significant effects on generalised anxiety and depression. Apps that included CBT features, mood monitoring or chatbots showed larger effects.
• The evidence for panic is thin. In the same review, the few trials looking at panic symptoms didn’t show a clear benefit, and most app trials were small with a high risk of bias. We built Breatheasy around techniques with good evidence for panic, but apps as a way of delivering them still need better research.
• Apps aren’t a replacement for treatment. For an anxiety disorder, CBT with a therapist, and sometimes medicine, is still the gold standard.

What we don’t claim

• Breatheasy hasn’t been tested in its own clinical trial yet. So we don’t call it “clinically proven” or “scientifically validated”.
• It isn’t a treatment or a diagnosis. It’s a self-help tool you can use alongside treatment, or while you wait for it.
• It isn’t for emergencies. If you have chest pain, severe trouble breathing or you’re thinking about ending your life, call 911, or call or text 988 (US).

Some apps describe themselves as “scientifically validated” after a small study in which people used the app for a few weeks and felt better. Without a comparison group, a study like that can’t tell whether people improved because of the app or would have improved anyway. We’d rather be clear about the difference.

See for yourself

Every time you use the panic button, Breatheasy asks how strong your anxiety is before and after, from 1 to 10. Over time, you can see whether it’s helping you, not just people in general.

Frequently asked questions

Is Breatheasy scientifically proven?

The techniques it uses, like CBT-based steps for panic and slow breathing, have good research behind them. Breatheasy itself hasn’t yet been tested in its own clinical trial, so we don’t describe it as clinically proven.

What is Breatheasy based on?

Cognitive behavioural therapy (CBT) for panic and anxiety, research on slow breathing, urge surfing, exposure and response prevention for OCD, self-monitoring, and the GAD-7 anxiety questionnaire. It was designed with a licensed therapist.

Is Breatheasy a replacement for therapy?

No. It’s a self-help tool for getting through hard moments and practising skills. If anxiety is affecting your life, CBT with a therapist is the most effective treatment, and Breatheasy can support you alongside it.

Do anxiety apps work?

Research suggests they help a little on average, especially apps with CBT features and mood tracking. Our guide to the best apps for anxiety explains what to look for.

Sources

• Dismantling cognitive-behaviour therapy for panic disorder: a systematic review and component network meta-analysis, Pompoli and others, Psychological Medicine, 2018
• Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials, Fincham and others, Scientific Reports, 2023
• Brief structured respiration practices enhance mood and reduce physiological arousal, Balban and others, Cell Reports Medicine, 2023
• Surfing the urge: brief mindfulness-based intervention for college student smokers, Bowen and Marlatt, Psychology of Addictive Behaviors, 2009
• A brief measure for assessing generalized anxiety disorder: the GAD-7, Spitzer and others, Archives of Internal Medicine, 2006
• Current evidence on the efficacy of mental health smartphone apps for symptoms of depression and anxiety, Linardon and others, World Psychiatry, 2024
• Can smartphone mental health interventions reduce symptoms of anxiety?, Firth and others, Journal of Affective Disorders, 2017