Breathe: The Stress Less Podcast

Have you ever felt like you signed up for one thing... only to find yourself on a completely different path? Maybe you thought a challenge would last a few weeks, but it turned into months. Maybe you expected life to move in one direction, and suddenly everything changed. In this episode, Bonnie shares a remarkable story about a race that went unexpectedly off course—and the surprising lesson it taught her about trusting God through uncertainty. You'll learn one of the most important keys to emotional wellness and resilience during difficult seasons based on research in psychology—and it may surprise you. If you're facing a setback, disappointment, delay, health challenge, or season of unexpected change, this episode will encourage you to keep moving forward with Jesus one step at a time. Key Takeaways — What to do when life doesn't go according to plan — Why unexpected detours don't mean you're on the wrong path — How to keep moving forward when a challenge lasts longer than expected — The difference between resilience and simply trying harder — Why support and connection are essential for emotional wellness — How asking for prayer can strengthen you during difficult seasons — A simple soul care practice to help you stop running alone Breath Prayer Inhale: Let us run with endurance Exhale: Looking to Jesus Scripture "Let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith." Hebrews 12:1–2 → CNN: "9-year-old accidentally won a 10K race" https://www.cnn.com/2019/10/01/us/runner-misses-turn-wins-race-trnd → Free Devotional Gift Download your free devotional: Bonnie’s FREE “Find Your Joy with Jesus: A 4-Day Devotional.” https://thebonniegray.com/findyourjoydevotional/ Prioritize self-care the Jesus way and experience rest, renewal, and encouragement for your soul. → Take Bonnie's Soul Care Courses: Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store Watch YouTube Devotionals: https://youtube.com/thebonniegray Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Have you ever found yourself waiting for one more sign from God? One more confirmation? One more reassurance? One more reason to feel certain before moving forward. In this episode, Bonnie shares a deeply personal story about one of the hardest decisions she's made in recent years and a surprising discovery about finding peace rather than more answers. You'll discover why indecision can quietly drain your emotional energy and why letting go of even something beautiful may sometimes be part of stepping into a new season with Jesus. If you've been wrestling with a decision, waiting for more confirmation, or feeling stuck between staying and moving forward, this episode will encourage you to trust God's leading and find peace in the next step. Key Takeaways — Why indecision can quietly drain your emotional energy — The difference between having peace in your mind and experiencing peace in your soul — How to recognize when God may be inviting you to take a step of faith — What Isaiah 43 teaches us about God's new work in our lives — The psychology of "flow" and why losing track of time can be a sign of greater wellbeing — A simple soul care practice to help you create space for peace Breath Prayer Inhale: See, I am doing a new thing Exhale: Do you not perceive it? Scripture "See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland." Isaiah 43:19 → Free Devotional Gift Download your free devotional: Bonnie’s FREE “Find Your Joy with Jesus: A 4-Day Devotional.” https://thebonniegray.com/findyourjoydevotional/ Prioritize self-care the Jesus way and experience rest, renewal, and encouragement for your soul. → Take Bonnie's Soul Care Courses: Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ Take the FREE Soul Care Quiz at soulcarequiz.comGet your personal wellness assessment and learn which area of soul care you need most. → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store Join the Soul Care Newsletter: https://thebonniegray.com/subscribe Watch YouTube Devotionals: https://youtube.com/thebonniegray Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Do you know God loves you… but somehow you don’t always feel it? You know you’re valuable to God. Yet when it’s time to set boundaries, pursue what brings you joy, take care of yourself, or believe your needs matter, you hesitate. Why? In this episode, Bonnie explores why knowing the truth in your head isn’t always enough to change how you feel about yourself. Through personal story, the power of labels, and scripture, you’ll discover how self-doubt often grows from identities we’ve accepted that were never meant to define us. You’ll learn how God reshapes your identity, why self-affirmation research matters, and a simple soul care practice to live with more confidence. If you’ve ever struggled to feel confident, worthy, beautiful, or enough, this episode will help you. Key Takeaways - Why knowing God loves you isn’t always the same as feeling loved - How labels shape self-doubt and confidence - Why God renames people throughout Scripture - What science says about self-affirmation and emotional resilience - How embracing God’s delight can transform your wellness - A practical exercise to help you break free of self-doubt & experience your God-given identity Breath Prayer Inhale: You will be called My Delight Exhale: The Lord delights in you Scripture “You will no longer be called Forsaken…but you will be called My Delight…for the Lord delights in you.” Isaiah 62:4 “To him who overcomes…I will give him a white stone and a new name written on the stone.” Rev 2:17 → 🎁 Free Devotional Gift ✨ Download your free devotional: Bonnie’s FREE “Find Your Joy with Jesus: A 4-Day Devotional.” https://thebonniegray.com/findyourjoydevotional/ Prioritize self-care the Jesus way and experience rest, renewal, and encouragement for your soul. → Take Bonnie's Soul Care Courses: ✨ Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ ✨ Breathe Rest with Jesus: A Loving Course to Create Wellness Rhythms of Peace with God’s Promises Register at https://thebonniegray.com/soulcareschool-breatherest/ ✨ Praying the Psalms for Wellness: A Lifegiving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Heart Register at https://thebonniegray.com/soulcareschool-prayingpsalms/ ✅ Take the FREE Soul Care Quiz at soulcarequiz.com Get your personal wellness assessment and learn which area of soul care you need most. 🛍️ → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store 💌 Join the Soul Care Newsletter: https://thebonniegray.com/subscribe 🎥 Watch YouTube Devotionals: https://youtube.com/thebonniegray 📚 Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Have you had one of those weeks where everything seems to pile up at once? Unexpected stress. Health worries. Financial pressure. Too many fires to put out. And by the end of the week, your heart just feels tired. In this episode, Bonnie shares a personal story about a stressful week filled, unexpected expenses, painful health setbacks, and emotional exhaustion—and how Jesus gently met her in the middle of it all. You’ll discover why hard weeks affect both your emotions and nervous system, how sharing your fears with Jesus brings comfort and safety, and why laughter and moments of joy are actually restorative for your body, mind, and spirit. If your heart has been feeling weary lately, this episode will help you breathe deeper, feel less alone, and receive the comfort and care Jesus wants to give you right now. Key Takeaways - Why hard weeks leave us emotionally and physically drained - How Jesus meets us gently as our Good Shepherd - What science says about laughter, stress relief, and nervous system recovery - Why emotional safety helps us release fear and discouragement - Simple soul care practices that help your heart rest and recover Breath Prayer Inhale: The Lord is my shepherd Exhale: I shall not want Inhale: Even though I walk through the valley Exhale: You are with me Scripture “The Lord is my shepherd, I shall not want.” Psalm 23:1 “Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.” Psalm 23:4 “I am the good shepherd.” John 10:11 → Free Devotional Gift Download your free devotional: Bonnie’s FREE “Find Your Joy with Jesus: A 4-Day Devotional.” https://thebonniegray.com/findyourjoydevotional/ Prioritize self-care the Jesus way and experience rest, renewal, and encouragement for your soul. → Take Bonnie's Soul Care Courses: Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ Breathe Rest with Jesus: A Loving Course to Create Wellness Rhythms of Peace with God’s Promises Register at https://thebonniegray.com/soulcareschool-breatherest/ Praying the Psalms for Wellness: A Lifegiving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Heart Register at https://thebonniegray.com/soulcareschool-prayingpsalms/ Take the FREE Soul Care Quiz at soulcarequiz.comGet your personal wellness assessment and learn which area of soul care you need most. → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store Join the Soul Care Newsletter: https://thebonniegray.com/subscribe Watch YouTube Devotionals: https://youtube.com/thebonniegray Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Have you ever felt suddenly overwhelmed… like your mind won’t stop spinning trying to figure everything out? Maybe something unexpected happened, and now you feel emotionally exhausted, tense, anxious, or unsure what to do next. The more you try to solve everything, the more overwhelmed you feel. In this episode, Bonnie shares a personal story about getting caught in a dangerous storm in her life —and how it gave insight into navigating life challenges. You’ll discover what helps calm your body and emotions and what you can do to meet with Jesus n the middle of uncertainty. If you’ve been feeling emotionally flooded, weary, or weighed down by stress, this episode will help you breathe deeper, quiet your heart, and experience God’s peace right beside you. Key Takeaways - Why overwhelming situations can push your body into stress and survival mode - How quietness and rest help calm your nervous system - What science says about chronic noise, stress, and emotional well-being - Why Jesus offers His presence before He offers explanations - A simple practice to release stress when life feels uncertain Breath Prayer Inhale: Take heart; it is I Exhale: Do not be afraid Scripture “Take heart; it is I. Do not be afraid.” — Mark 6:50 “Even to your old age I will be the same, And even to your graying years I will carry you! I have done it, and I will bear you; And I will carry you and I will save you.” — Isaiah 46:4 → Free Devotional Gift Download your free devotional: Bonnie’s FREE “Find Your Joy with Jesus: A 4-Day Devotional.” https://thebonniegray.com/findyourjoydevotional/ Prioritize self-care the Jesus way and experience rest, renewal, and encouragement for your soul. → Take Bonnie's Soul Care Courses: Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ Breathe Rest with Jesus: A Loving Course to Create Wellness Rhythms of Peace with God’s Promises Register at https://thebonniegray.com/soulcareschool-breatherest/ Praying the Psalms for Wellness: A Lifegiving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Heart Register at https://thebonniegray.com/soulcareschool-prayingpsalms/ Take the FREE Soul Care Quiz at soulcarequiz.comGet your personal wellness assessment and learn which area of soul care you need most. → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store Join the Soul Care Newsletter: https://thebonniegray.com/subscribe Watch YouTube Devotionals: https://youtube.com/thebonniegray Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Do you tend to keep your feelings to yourself… especially when you’re upset? Maybe you tell yourself nothing will change, or you don’t want to affect others—so you stay quiet and carry it on your own. But even when you try to move on, something still feels heavy inside. In this episode, Bonnie shares a personal moment of how she learned to express difficult emotions to release hidden stress she's been carrying. You’ll discover why holding in your emotions can leave you feeling stuck—and how sharing what you feel, even quietly with God, can help calm your body, bring emotional relief, and remind you that you’re not alone. If you’ve been feeling “off,” this episode will help you gently release stress you're carrying and experience God’s comfort in a real, personal way. Key Takeaways Why unexpressed emotions can leave you feeling stuck and overwhelmed How sharing your emotions helps your body and mind feel calmer What science says about putting feelings verbally into words and emotional regulation How God meets you with compassion when you open your heart to Him A simple practice to release hidden stresses and help you feel better Breath Prayer Inhale: Turn to me and be gracious to me Exhale: for I am lonely and afflicted Scripture “Turn to me and be gracious to me, for I am lonely and afflicted. The troubles of my heart are enlarged; bring me out of my distresses.” Psalm 25:16–17 Research Referenced in This Episode • Affect labeling reduces emotional distress (Lieberman et al.) https://pubmed.ncbi.nlm.nih.gov/17576282/ • Expressive writing and emotional health (APA overview) https://www.apa.org/news/podcasts/speaking-of-psychology/expressive-writing • The health benefits of spirituality and prayer (Harvard Health) https://hsph.harvard.edu/news/spirituality-better-health-outcomes-patient-care/ Take Bonnie's Soul Care Courses: Praying the Psalms for Wellness: A Lifegiving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Heart Register at https://thebonniegray.com/soulcareschool-prayingpsalms/ Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ Breathe Rest with Jesus: A Loving Course to Create Wellness Rhythms of Peace with God’s Promises Register at https://thebonniegray.com/soulcareschool-breatherest/ Take the FREE Soul Care Quiz at soulcarequiz.comGet your personal wellness assessment and learn which area of soul care you need most. → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store Join the Soul Care Newsletter: https://thebonniegray.com/subscribe Watch YouTube Devotionals: https://youtube.com/thebonniegray Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Do you feel busy all the time… getting things done… but still stuck in your head? Maybe your mind won’t slow down. You keep thinking, planning, or replaying things—and even when you try to rest, you don’t feel at peace. In this episode, Bonnie shares a personal story about learning to step away from busyness and recognize God’s invitation to wellness—and how what looks like empty space can actually be where God brings renewal and clarity. You’ll discover how a simple, one-minute practice can calm your body, settle your emotions, and help you reconnect with God—so you can step out of stress and feel refreshed again. If you’ve been feeling overwhelmed or stuck in your thoughts, this episode will help you slow down, experience God’s presence, and find peace in the middle of a busy life. Key Takeaways Why busyness can keep you stuck in your head How stepping away creates space for God to restore you What science says about slow breathing and calming your body How breath prayer helps you reconnect with God and find peace A simple one-minute practice to help you feel calm and refreshed Breath Prayer Inhale: Come away with me… Exhale: Rest awhile… Scripture “Come away with me by yourselves to a quiet place and rest awhile.” — Mark 6:31 "How Breath Control Can Change Your Life" by Frontiers in Neuroscience → https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2018.00353/full → Take Bonnie's Soul Care Courses: Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ Breathe Rest with Jesus: A Loving Course to Create Wellness Rhythms of Peace with God’s Promises Register at https://thebonniegray.com/soulcareschool-breatherest/ Praying the Psalms for Wellness: A Lifegiving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Heart Register at https://thebonniegray.com/soulcareschool-prayingpsalms/ → Take the FREE Soul Care Quiz at soulcarequiz.com Get your personal wellness assessment and learn which area of soul care you need most. → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store Join the Soul Care Newsletter: https://thebonniegray.com/subscribe Watch YouTube Devotionals: https://youtube.com/thebonniegray Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Do you want to feel better, lighter, and more energized… but don’t know where to start? Maybe you’ve tried to make changes before, but they felt overwhelming or hard to maintain. Or you’re simply feeling tired and need something gentle that actually works. In this episode, Bonnie shares a personal story from a recent moment that reminded her how small changes can create real, visible transformation over time—and why those little steps matter more than we think. You’ll discover how simple morning routines can support your physical health, emotional wellbeing, and your connection with God—helping you feel more refreshed and grounded each day. If you’ve been wanting to take better care of yourself without pressure or perfection, this episode will help you start small, feel encouraged, and experience real change. Key Takeaways: Why small changes can create meaningful, lasting transformation How your morning routine shapes your energy, mood, and focus What science says about hydration, nourishment, and stress regulation Why creating space to listen to God brings peace and clarity Three simple morning practices to help you feel better, lighter, and energized Breath Prayer: Inhale: Speak, Lord… Exhale: I am listening… Scripture: “Speak, Lord, for your servant is listening.” — 1 Samuel 3:9 "The Morning Routine That Will Help You Live to 100, According to Longevity Experts: https://www.realsimple.com/morning-routine-to-live-to-100-8759811 "Warm Water in the Morning: Is It Healthier?" → https://www.uvahealth.com/healthy-balance/warm-water-healthier-myths-facts/ → Take Bonnie's Soul Care Courses: Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ Breathe Rest with Jesus: A Loving Course to Create Wellness Rhythms of Peace with God’s Promises Register at https://thebonniegray.com/soulcareschool-breatherest/ Praying the Psalms for Wellness: A Lifegiving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Heart Register at https://thebonniegray.com/soulcareschool-prayingpsalms/ → Take the FREE Soul Care Quiz at soulcarequiz.comGet your personal wellness assessment and learn which area of soul care you need most. → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store Join the Soul Care Newsletter: https://thebonniegray.com/subscribe Watch YouTube Devotionals: https://youtube.com/thebonniegray Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Do you feel tired of always giving… always showing up… always being the one others rely on? Maybe you’ve been carrying responsibilities for so long, you don’t even remember what it feels like to simply receive. In this episode, Bonnie shares a personal story of returning to a childhood place of faith and experiencing unexpected healing— without needing to lead, perform, or have a role. You’ll discover the science behind how constantly giving can lead to burnout—and how stepping into “beginner’s joy” can help you feel better, lighter, and energized again. If you’ve been feeling drained or overwhelmed, this episode will help you experience rest, reconnect with God in a gentle way, and rediscover the science of joy without pressure. Key Takeaways Why always being the one who gives can lead to burnout What “beginner’s joy” is and how it helps you receive again The Science: How a beginner’s mindset reduces stress and renews your energy Why experiencing life (not controlling it) brings peace and joy A simple practice to help you rest, receive, and feel refreshed Breath Prayer Inhale: Come to me, all who are weary… Exhale: I will give you rest… Scripture “Come to me, all you who are weary and burdened, and I will give you rest.” — Matthew 11:28 "Sweet Like Jasmine" by Bonnie Gray Memoir of the Year by ECPA → https://amzn.to/4dIEE3b "Beginners: The Joy and Transformative Power of Lifelong Learning" by Tom Vanderbilt → https://amzn.to/41FKMFS → Take Bonnie's Soul Care Courses: Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ Breathe Rest with Jesus: A Loving Course to Create Wellness Rhythms of Peace with God’s Promises Register at https://thebonniegray.com/soulcareschool-breatherest/ Praying the Psalms for Wellness: A Lifegiving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Heart Register at https://thebonniegray.com/soulcareschool-prayingpsalms/ → Take the FREE Soul Care Quiz at soulcarequiz.com Get your personal wellness assessment and learn which area of soul care you need most. → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store Join the Soul Care Newsletter: https://thebonniegray.com/subscribe Watch YouTube Devotionals: https://youtube.com/thebonniegray Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Follow Bonnie on Instagram & Facebook: @thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Do you keep replaying something in your mind… wishing you had done it differently? Maybe it’s a conversation, a decision, or a moment you regret. And no matter how much you think about it, you can’t seem to find peace. In this episode, Bonnie shares a personal story about a stressful experience that caught her in a loop of replaying negative thoughts, and how she moved from anxiety into calm, hopeful action. You’ll discover why replaying negative thoughts increases stress and keeps you stuck—and how choosing prayerful optimism can free you to a healthier perspective. If you’ve been stuck replaying something from the past, this episode will help you release regret, feel supported by God’s presence, and take your next step forward with peace. Key Takeaways Why replaying negative thoughts keeps you stuck in stress How “prayerful optimism” shifts your perspective without ignoring reality What science says about rumination and emotional well-being How imagining Jesus with you creates safety and clarity A simple practice to interrupt replay loops and return to peace Breath Prayer Inhale: I cast my anxiety on You… Exhale: Because You care for me… Scripture “Cast all your anxiety on Him because He cares for you.” — 1 Peter 5:7 → Take Bonnie's Soul Care Courses: Breathe Joy with Jesus: Create Happy Wellness Rhythms to Cultivate Joy with God's Promises Register at https://thebonniegray.com/soulcareschool/ Breathe Rest with Jesus: A Loving Course to Create Wellness Rhythms of Peace with God’s Promises Register at https://thebonniegray.com/soulcareschool-breatherest/ Praying the Psalms for Wellness: A Lifegiving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Heart Register at https://thebonniegray.com/soulcareschool-prayingpsalms/ → Take the FREE Soul Care Quiz at soulcarequiz.comGet your personal wellness assessment and learn which area of soul care you need most. → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store Join the Soul Care Newsletter: https://thebonniegray.com/subscribe Watch YouTube Devotionals: https://youtube.com/thebonniegray Bestselling Books by Bonnie: https://amzn.to/3NpVYQd Follow Bonnie on Instagram & Facebook: @thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.