Is Dial Down really free?
Yes. There are no subscriptions, no in‑app purchases and no tip jar. Every exercise, routine and feature is available to everyone at no cost, and the app never asks for payment details.
Do I need an account?
No. You can use Dial Down as a guest, and everything stays on your iPhone. Signing in with Apple, Google or email is optional. It backs up your progress and routines so you can restore them on another device.
Which iPhones are supported?
Dial Down runs on iPhone with iOS 26 or later.
How does Ask Dial Down work?
Tap the sparkle button and type, or press and hold to talk. Tell it where you feel tension, how many exercises you want or how long you have. For example: “3 exercises for my lower back” or “2 for my neck”. It builds a routine from the app's own exercise library, and every new request adds to the same routine. You can customize it or press Start.
On iPhones with Apple Intelligence it uses Apple's on‑device model. On other iPhones it falls back to built‑in keyword matching, which understands all four app languages. Either way, it never invents exercises.
Why does Ask want the microphone and speech recognition?
Only for hold‑to‑talk. Dictation is transcribed on your device. If you'd rather not allow access, you can always type instead.
Is this medical advice?
No. Dial Down is not a substitute for professional medical advice, diagnosis or treatment. Check with a physician before starting a new exercise or breathing program, especially if you have a medical condition. Stop if anything hurts sharply. If you describe severe or sudden symptoms, Ask checks in first and shows a button to call emergency services.
How do streaks and streak savers work?
Complete a session on consecutive days to grow your streak. You earn points as you practice, and you can spend them on streak savers that protect a missed day.
What does Dial Down do with Apple Health and Calendar?
Both are optional. With Apple Health, the app can read last night's sleep to suggest a gentler routine. It writes stretch sessions as Flexibility workouts and breathing as Mindful Minutes. With Calendar, it adds finished sessions to your calendar and suggests a free slot for the next one. Health and calendar data never leave your device. See the Privacy Policy for details.
Can I change the language?
Yes. Dial Down is available in English, Español, Français and 简体中文. You can switch languages in the app's settings.
How do I delete my account and data?
Go to Profile → Account → Delete Account. This permanently deletes your account, profile, session history, routines, leaderboard entry and reminder registration from our servers. It also revokes Sign in with Apple if you used it, and erases the app's data on your device. You can also email us to request deletion.
Still stuck?
Tell us what happened and which iPhone and iOS version you're on.