4 Basic B’s of Mental Health
Episode 41: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
If you’ve been trying to think your way out of anxiety and depression, but feel like something’s still missing, this episode is for you. Mental health isn’t just about your thoughts—it’s also about how you sleep, breathe, eat, and relate. This week’s episode covers the four foundational behavior shifts that can change everything, especially when you’re feeling stuck.
What We Cover in This Episode
- Why behavior change is essential (but often overlooked) in mental health work
- The physiological underpinnings of anxiety and depression
- How to recognize and address the most common daily stressors
- The science-backed basics that often go ignored in traditional therapy
- A breakdown of the “4 Basic B’s”—Bed, Breakfast, Breath, and Boundaries
The Missing Piece in Mental Health Care
Talk therapy can be powerful—but it’s not always enough. Many people spend years unpacking their thoughts and past, only to find themselves still battling the same symptoms. Why? Because traditional mental health care often overlooks the body. If you’re sleeping poorly, skipping meals, or breathing in shallow patterns all day, your nervous system is on edge before therapy even begins.
Amanda opens this episode with a bold truth: modern mental health care needs a serious upgrade. Psychology and physiology aren’t separate—and pretending they are keeps people stuck. This episode bridges that gap by inviting you to explore your mental health through the lens of four key behavioral foundations.
What Are the 4 Basic B’s?
The 4 Basic B’s—Bed, Breakfast, Breath, and Boundaries—are Amanda’s shorthand for the physiological building blocks that impact your daily mood, energy, and regulation. They may sound simple, but they’re often skipped, overlooked, or misunderstood. Here’s how they work:
1. Bed
Sleep is your body’s primary recovery tool. Yet most people are under-slept and overextended. Research shows that less than seven hours of sleep dramatically increases the risk of both anxiety and depression. Chronic insomnia? You’re 10x more likely to be diagnosed with depression and 17x more likely to develop an anxiety disorder.
Practical ways to improve sleep:
- Get 10 minutes of natural light in the morning
- Avoid screens after 9pm and keep your phone out of the bedroom
- Make your bedroom as dark, quiet, and cool as possible
- Use somatic regulation practices like legs up the wall before bed
Members inside the Regulated Living Membership have access to guided practices specifically for sleep—because how you end your day determines how you start the next.
2. Breakfast
Skipping breakfast or eating a sugary one sends your blood sugar on a rollercoaster—and your anxiety often rides shotgun. Amanda breaks down the science of glucose regulation and explains how under-eating in the morning creates a physiological threat state.
Her tip? Think high-protein, balanced, and steady. Examples include leftover dinner, hearty eggs with vegetables, or balanced meals that include protein, fats, and fiber. Breakfast isn’t just fuel—it’s regulation.
3. Breath
Many people breathe in ways that increase anxiety: shallow, fast, and through the mouth. Retraining your breath to be slow, steady, and through the nose can re-regulate your nervous system at the most foundational level.
Start small: the next time you go to the bathroom, take three intentional breaths. Use body cues to anchor you back to regulation. Over time, these micro-practices can completely shift your baseline.
4. Boundaries
Boundaries shape your relationships and your physiology. When you don’t feel safe or supported in your environment, your nervous system stays activated. Amanda encourages listeners to explore even the smallest shifts:
- Put your phone away after 9pm
- Say no to calls or events that drain you
- Let yourself belong—to yourself first
Boundaries aren’t walls—they’re doors to deeper peace. And they’re just as essential as sleep or food.
Three Tangible Takeaways
- Healing doesn’t have to start in your head. Your body has a lot to say. Let it lead for a while and see what shifts.
- Start with one Basic B. Don’t overhaul your life. Choose just one area—bed, breakfast, breath, or boundaries—and get curious.
- Physiology drives psychology. A modern mental health approach must treat the body and brain as one system. Your biology is not a barrier—it’s a starting point.
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
- Join me inside the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
*Want me to talk about something specific on the podcast? Let me know HERE.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
