How to download your Instagram DMs (JSON export)
Updated October 2026 · 4 min read
Instagram doesn't have an "export this chat" button like WhatsApp. Instead, you request a copy of your messages from Accounts Center. It takes a few taps, and Instagram prepares the file in the background, often within an hour (sometimes longer for big accounts). The other person is never notified.
Step by step
- Open Instagram → your profile → ☰ menu → Accounts Center.
- Tap Your information and permissions → Download your information.
- Choose Download or transfer information, pick your Instagram account, then Some of your information.
- Tick only Messages. Fewer categories = faster, smaller file.
- Choose Download to device, set Format: JSON and Date range: All time. Media quality can be Low.
- Submit. When Instagram notifies you, download the ZIP from the same screen.
Finding the right conversation
Inside the ZIP, each chat lives in a folder like messages/inbox/name_1234/message_1.json. Long chats are split into message_1.json, message_2.json and so on. You don't need to dig: upload the whole ZIP to AreWeToxic, and we list your conversations so you can pick one. You can also upload a single message_1.json.
Common problems
"I chose HTML"
HTML exports are for reading in a browser. Request again with JSON.
"Emojis look broken"
Instagram's JSON encodes emojis oddly (you'll see things like ðŸ˜). AreWeToxic fixes this automatically.
"It's taking forever"
Big accounts can take hours. Meanwhile, you can check a few screenshots of the chat.
"The ZIP is too big"
Request only Messages with low media quality. AreWeToxic accepts files up to 60 MB.
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