Frequently Asked Questions

What is Navigate?

Navigate is a set of simple regulation tools for your nervous system. It offers breathing exercises, grounding techniques, bilateral stimulation and sensory tools. The aim is to help you return to a steadier state when you are feeling too activated or too shut down.

It was built by a counselling psychologist and EMDR therapist who wanted something calm, practical and easy to use in the moment.

Is Navigate free?

Yes. All core regulation tools are free to use. Navigate Plus is an optional support tier that unlocks features like voice guidance and additional voice packs. Therapist Pro (currently in beta) gives practitioners access to session setup, programme building and advanced clinical tools.

There are no ads and we do not sell your data. If you find it helpful and want to support independent development, you can contribute via Ko-fi or upgrade to Navigate Plus.

Do I need to create an account?

No. You can use Navigate without signing up. Your data stays on your device. We do not track your mental state or require you to log in.

What is the Window of Tolerance?

The Window of Tolerance is a model developed by Dr Dan Siegel. It describes a zone where you can think clearly, feel your emotions without being overwhelmed and respond to life with flexibility.

When you move above your window, you might feel anxious, agitated or panicky. When you move below it, you might feel numb, foggy or disconnected. Navigate helps you move back toward your window using simple body-based tools.

Learn more about the Window of Tolerance

How do I know which tool to use?

When you open Navigate, you can do a quick check-in. Based on how you are feeling, we suggest tools that are likely to help. If you are feeling too activated, we suggest calming tools. If you are feeling too shut down, we suggest gently activating tools.

You can also browse all the tools and choose what feels right. There is no wrong answer.

Is Navigate a replacement for therapy?

No. Navigate is not a medical device and does not provide diagnosis, treatment or crisis support. It is a set of regulation tools that can support wellbeing alongside professional care.

If you are in distress, please reach out to a mental health professional or crisis service.

Can I use Navigate between therapy sessions?

Yes. Many people find Navigate helpful as a between-session resource. Your therapist can share specific tools with you via a link. You can use them whenever you need to, with no obligation to report back.

What are the breathing tools?

Navigate includes several breathing patterns. Each one has a slightly different effect on your nervous system.

Extended exhale patterns help activate your parasympathetic system and calm you down. Box breathing builds vagal tone through structured holds. Triangle breathing and faster patterns can gently increase alertness when you are feeling too low.

You can adjust the timing to suit you. Start with the defaults and experiment from there.

What is bilateral stimulation?

Bilateral stimulation involves alternating sensory input from left to right. This might be visual (following a dot), auditory (sounds alternating between ears) or tactile (tapping or vibration).

It is used in EMDR therapy and can help with processing, calming and orientation. Navigate offers several bilateral tools including visual tracking, pendulum sway and soothing soundscapes.

What are grounding tools?

Grounding tools help you reconnect with the present moment and your physical environment. They are especially helpful when you are feeling overwhelmed or dissociated.

Navigate includes sensory grounding (noticing what you can see, hear and feel), body-based grounding (pressing your feet into the floor) and orienting tools (looking around the room slowly).

Does Navigate collect my data?

Navigate is designed to be privacy-first. Your regulation data stays on your device. We do not track your emotional state or sell your data. We use minimal analytics to understand how the app is used, but this is not tied to your personal information.

Can I use Navigate on my phone?

Yes. Navigate works in your web browser on phones, tablets and desktops. You do not need to download an app from an app store. Just visit the site and you are ready to go.

I am a therapist. Can I use Navigate with clients?

Yes. Therapist Pro (currently in beta) gives you access to additional tools, session setup with modality selection, a programme builder and the option to share specific tools or programmes with clients via a simple link. You will need a beta access code to activate it: go to Settings in the app.

Learn more about using Navigate as a therapist

What if a tool makes me feel worse?

Stop. That is always okay. Navigate is designed so you can exit any tool at any time. If something is not helping, try a different tool or take a break.

Some tools are better suited to certain states. If you find that a tool consistently makes things harder, it may not be the right fit for where you are right now. Trust your body.

What are the stability and containment tools?

Navigate includes several guided tools for stabilisation and resourcing. Body Scan is a gentle sweep through the body with a visual silhouette highlighting each region. Calm Place guides you through building a multi-sensory safe place with visual, auditory, somatic and olfactory cues. Light Stream uses healing imagery with optional bilateral stimulation. The Container helps you visualise placing difficult thoughts in a secure box or vault. Flash Technique is a brief attentional interference tool. Dual Attention combines visual tracking with cognitive load.

Each tool includes in-tool guidance ("How to use" and "Stop if") and optional session feedback at the end.

What are guided programmes?

Programmes are curated sequences of tools with suggested pacing. Navigate includes a built-in library of programmes, and therapists can create custom programmes and share them with clients via a link. Programmes are designed around availability, not obligation: there are no streaks or completion targets.

Is there voice guidance?

Yes. Navigate offers optional voice guidance for selected tools including Body Scan and Container. A calm voiceover walks you through each step at a gentle pace. You can turn voice guidance on or off in Settings. Additional voice packs are available with Navigate Plus.

Who built Navigate?

Navigate was built by Dr Richard Pomfret, a counselling psychologist and EMDR therapist who wanted a simple, calm set of tools for regulation. It is an independent project with no venture capital or corporate backing. Development is supported by optional contributions from users.