Essentials

A collection of some of our favorite mental health resources

The wibeto library

How to Do the Work by Dr. Nicole LePera

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Body Keeps the Score by Bessel van der Kolk MD

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Waking the Tiger: Healing Trauma by Peter Levine PhD

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No Bad Parts by Richard Schwartz PhD

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The Myth of Normal by Gabor Maté MD

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How to Change Your Mind by Michael Pollan

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Daring Greatly by Brené Brown PhD, LMSW

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From the Blog

Featured

Unmet Childhood Needs, cPTSD, and its Survival Adaptations

Embracing the Shadows: The Importance of Acknowledging Our Buried Parts

Cultivating a Morning Practice: Bridging Mind and Body for a Fulfilling Start

The Urgency of a 'Space to Feel': Navigating Modern Society's Emotional Landscape

Embracing Serenity: The Profound Benefits of Meditation and Mindfulness

Breathwork

Breathwork, the practice of consciously controlling and regulating one's breath, has been shown to have numerous benefits for physical, mental, and emotional health. Deep breathing can help reduce stress and anxiety, improve immune function, and increase feelings of relaxation and well-being. By incorporating breathwork into your daily routine, you can improve your overall health and sense of vitality. Check out some of our favorite breathwork resources and exercises listed below.

The Wim Hof Method is a breathing technique developed by Dutch extreme athlete Wim Hof, also known as "The Iceman." It involves a combination of deep breathing exercises and exposure to cold temperatures, which is believed to improve physical and mental well-being.

Wim Hof

The 4-7-8 breathing technique, also known as "relaxing breath," is a simple yet effective way to reduce stress and anxiety. It involves inhaling deeply through the nose for four seconds, holding the breath for seven seconds, and then exhaling slowly through the mouth for eight seconds.

4-7-8

The Breath of Fire is a breathing technique that emphasizes slow, deep breathing through the nose while engaging the diaphragm. It is designed to increase oxygenation, reduce stress, and improve overall well-being

Breath of Fire

The Box breathing method, also known as "square breathing," is a simple yet powerful technique that involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and then holding the breath again for a count of four.

Box breathing

Studies have shown that practicing mindfulness and meditation can reduce stress and anxiety, and regular exercise can have a positive impact on mental health

Emotional Regulation Resources

Meditation

Meditation can positively impact mental well-being by reducing stress and enhancing emotional regulation.

Mindfulness expert Jon Kabat-Zinn provides insights on the importance of being present and attentive in daily life without passing judgment. He encourages viewers to integrate this practice into their everyday lives, citing its positive effects on both mental and physical health.

Mindfulness / MBSR

Neuroscientist Lisa Feldman Barrett explains how regular physical exercise can have a positive impact on our mental well-being. By engaging in physical activity, we can regulate our emotions, reduce stress, and improve our fitness and sense of well-being.