Guided ManoYatra tool

Interoceptive Exposure

Interoceptive exposure is a practice of deliberately and safely producing the bodily sensations that feel alarming during panic — a racing heart, breathlessness, light-headedness — so that they gradually stop being read as a threat.

Worry and Anxiety15 minMAXtext or voice

How it works

Panic often runs on the body's own signals: the sensation arrives, gets interpreted as danger, and the interpretation produces more sensation. Bringing the sensation on deliberately, in a setting you control, separates it from the alarm. This is one of the more demanding tools in the catalog and is meant to be approached gradually rather than in one go.

Grounded in

the panic model of David H. Barlow.

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Try Interoceptive Exposure

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General wellness, not medical care

ManoYatra is a general wellness product. It is not a medical device and does not diagnose, treat, cure or prevent any medical condition. It is not a substitute for professional care.

If you or someone you know is in crisis, please reach out now

If you're in crisis, please reach out to iCall at +91 91529 87821, Tele-MANAS at 14416, or KIRAN at 1800-599-0019. In an emergency, call 112.

Tele-MANAS · 24×7, free, multiple languages14416KIRAN Mental Health Helpline · 24×71800-599-0019iCall Psychosocial Helpline+91 91529 87821Vandrevala Foundation · 24×71860-2662-345National Emergency112

ManoYatra is a general-wellness and self-reflection companion, not a medical or diagnostic service. We do not make clinical diagnoses, prescribe treatment, or replace a licensed professional. In a crisis, please reach professional human help.