Hey, Besties!

When was the last time you paused to check in on yourself? In a world that constantly demands us to be on the go, we deserve moments to slow down and ask ourselves how we are doing. This way, we can start to understand what might help us feel better.   

Ready to pause and check in on yourself? In a world that constantly demands us to be on the go, we deserve moments to slow down and ask ourselves how we are doing. This way, we can start to understand what might help us feel better. Let's practice self-assessment together, in community.

Be Well explores how square breathing can help calm the nervous system and bring clarity in everyday moments—whether you're heading into a big meeting, stuck in traffic, or navigating the school drop-off line. Learn how this simple, science-backed tool can help you shift from stress to steadiness.

In this guided episode, Shelby, Bailey and Nia lead you through a calming square breathing practice—perfect for grounding yourself in the middle of a busy day. Whether you're heading into a meeting, stuck in traffic, or just need a moment to reset, this episode offers a simple, science-backed way to reconnect with your breath and body.

In Episode 5 of Brain Health Besties we dive into the power of the “Two-ish Word Check-In” as a simple yet transformative tool for labeling our emotions. Hosts Nia, Shelby, and Bailey explore how naming our feelings can deepen self-awareness, support well-being, and help us navigate life with more authenticity. 

In Episode 6, we move from theory to practice with a guided Two-ish Word Check-In. Building on our last conversation about labeling emotions, this episode invites you to slow down and connect with how you're really feeling—using just a couple of words. Nia, Shelby, and Bailey walk through the check-in process step-by-step, offering prompts, reflections, and space to explore your emotional landscape. 

In Episode 7 of Brain Health Besties, we explore what it means to truly “touch base” in a world where connection can feel optional. Nia, Shelby, and Bailey unpack the science behind our brain’s need for healthy relationships, from the Harvard Study of Adult Development to the Social Baseline Theory. Through personal stories and thoughtful questions, they reflect on how intentional connection—no matter how small—can support our well-being. 

In this Be Well Moment follow-up to Episode 7, we slow down and practice what it means to connect—on purpose. Join us for a brief, guided mindfulness exercise designed to help you tune into your relationships, reflect on meaningful connections, and take a small step toward reaching out. It’s a moment to pause, breathe, and remember: connection doesn’t have to be big to be powerful.

In this episode of BHB, Shelby, Nia, and Bailey explore what happens when our brains hit capacity and why it’s okay to need a break. From decision fatigue to sensory overload, we unpack the science behind cognitive saturation and share real-life stories (including hiding in closets and website wipeouts) that remind us we’re not alone.

In this short, guided practice, we’ll use the sense of touch to help calm the nervous system and bring our attention back to the present moment. Whether you’re feeling overwhelmed, scattered, or just need a reset, this practice is designed to be simple, accessible, and something you can do anytime, anywhere.

In this Learning Together episode, we explore how gratitude, when practiced with intention, can be a powerful tool for brain health and well-being.  Our Besties, Shelby, Nia, and Bailey, unpack the science behind gratitude, including its impact on dopamine and serotonin, and share personal reflections on how to move beyond superficial positivity.

In this short, guided Be Well Moment, we invite you to pause and reconnect with the present through a simple yet powerful gratitude practice. Building on Episode 11, this session helps you notice and savor small moments of beauty in your surroundings, whether it’s sunlight through leaves or the texture of your favorite sweater.

In this heartfelt Learning Together episode, we explore what it means to witness our own experiences, especially when things feel heavy. Our Besties, Bailey, Shelby, and Nia, talk about the importance of sitting with discomfort, validating our emotions, and resisting the urge to “fix” everything.

In this Be Well Moment, our Besties guide you through a grounding practice designed to help you gently witness your thoughts, emotions, and physical sensations without judgment. Inspired by Rumi’s poem The Guest House, this episode invites you to welcome your full human experience with compassion and curiosity.

In this inspiring Learning Together episode, we explore the science and power of hope, not as wishful thinking, but as a vital force that fuels motivation and resilience. Our Besties, Bailey, Shelby, and Nia unpack how our brains are wired for negativity and how we can intentionally “hack” that system to cultivate what they call hopeamine. 

In this gentle Be Well Moment, our Bestie Nia guides us through a visualization practice designed to help you connect with your inner light and intentionally curate a sense of hope.