Breathe: The Stress Less Podcast

Have you ever noticed how stress can make your whole world feel smaller?

Your mind narrows in on the problem—what went wrong, what needs fixing, and what might happen next.

But joy can do something very different.

In this episode of *Breathe", Bonnie shares what happened after a difficult week of poor sleep and overthinking—and what helped her break free of stress mode and change the direction of her thoughts.

We’ll explore one fascinating aspect of joy, and the principle of "Come and See" from Jesus' invitation in John 1. How positive emotions can help our minds open back up after stress, allowing us to become more curious, connected, creative, and engaged with life again.

Joy isn’t only something we think about. Joy is something we experience together with Jesus.

In this episode, you’ll learn:
- Why stress and fear can narrow your attention around a problem
- Science: How positive emotions like joy can help your mind open back up
- What psychologist's "broaden-and-build theory" tells us about joy
- Scripture: Jesus in John 1: Come and See invitation
- Practical action to stop stress mode and into joy mode

Scripture

Come and see.” — John 1:397

Breath Prayer
Inhale: Come and see.
Exhale: Come and see.

Resource Reference:

**The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions**
https://pmc.ncbi.nlm.nih.gov/articles/PMC3122271/

**Positive emotions broaden the scope of attention and thought-action repertoires**
https://pmc.ncbi.nlm.nih.gov/articles/PMC3156609/

**The broaden-and-build theory of positive emotions**
https://pmc.ncbi.nlm.nih.gov/articles/PMC1693418/

→ Read Whispers of Rest: 40 Days to Revitalize Your Soul with God's Love, by Bonnie:
https://amzn.to/3NpVYQd
→ Join Bonnie on Instagram @thebonniegray
→ Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store
Watch YouTube Devotionals:
https://youtube.com/thebonniegray
Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Have you ever woken up with a whole list of worries already running through your mind?

One thought leads to another and before your feet even touch the floor, your attention is scattered across things that haven’t happened yet, things you can’t control, or problems you can’t solve right now.

In this episode of Breathe, Bonnie shares a simple practice she used when she found herself waking up to a “brainstorm of worries” and how she redirected it to feel less stressed and energized to tackle the day together with the Holy Spirit's peace.

We’ll also explore the science of worry and attention, and how Scripture reminds us:
“Where the Spirit of the Lord is, there is freedom.”

In this episode, you’ll learn:
• Why worry can keep your mind and body responding to stress
• How where you place your attention can influence your emotional experience
• Why focusing on something present, positive, or actionable can help interrupt a worry loop
• How the Holy Spirit invites us to return to freedom and presence
• Two simple questions to use when worry starts taking over:

Scripture

“Where the Spirit of the Lord is, there is freedom.” 2 Corinthians 3:17

Breath Prayer
Inhale: Where the Spirit of the Lord is
Exhale: There is freedom

Resource Reference:

Physiological concomitants of perseverative cognition: A systematic review and meta-analysis
https://pubmed.ncbi.nlm.nih.gov/26689087/
Positive interventions: An emotion regulation perspective
https://pubmed.ncbi.nlm.nih.gov/25621978/
Attention-focused emotion regulation in everyday life

→ Read Whispers of Rest: 40 Days to Revitalize Your Soul with God's Love, by Bonnie:
https://amzn.to/3NpVYQd
→ Join Bonnie on Instagram @thebonniegray
→ Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store
Watch YouTube Devotionals:
https://youtube.com/thebonniegray
Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Do you ever feel like your mind is always working—even when you’re supposed to be resting?

You replay conversations. Analyze what happened. Wonder what it means. What stressors causes you to feel the pressure to produce, improve, optimize, or figure something out?

In this episode, Bonnie shares what she discovered why her mind wouldn't stop thinking. She calls it the "optimization loop"—the tendency to turn our experiences into something we need to analyze, extract from, or make useful.

We’ll explore the science of psychological detachment —why our minds need periods when they are no longer actively working on a problem—and how Scripture’s invitation to help us.

You’ll also discover a simple soul-care practice for noticing what brings your heart alive again and how letting go of something for a season may help your emotional wellness.

In this episode, you’ll learn:

- Why your body can be resting while your mind is still working overtime
- How the “optimization loop” can turn even good things into mental work
- What researchers mean by psychological detachment
- How scripture invites us to experience God’s peace, not only think about Him
- A practical way to stop the optimization loop and recover peace agaub

Scripture

"Be still, and know that I am God.” Psalm 46:10

Breath Prayer
Inhale: Be still
Exhale: Know that you are God

Resource Reference:

A Meta-Analysis on Antecedents and Outcomes of Detachment from Work
https://pubmed.ncbi.nlm.nih.gov/28133454/

→ Read Whispers of Rest: 40 Days to Revitalize Your Soul with God's Love, by Bonnie:
https://amzn.to/3NpVYQd
→ Join Bonnie on Instagram @thebonniegray
→ Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store
Watch YouTube Devotionals:
https://youtube.com/thebonniegray
Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Have you ever thought about reaching out to someone—but then talked yourself out of it?

In today’s episode of Breathe, Bonnie explores the science of friendship and why emotional wellness may be supported by more than just our closest relationships. She shares what happened when one inspired idea led her to finally drive 4 hours to meet a friend in person—and what it revealed about the power of connection.

You’ll discover why acquaintances, coworkers, growing friendships, and other everyday connections can matter for your well-being too—and how following a simple spark to reach out may open the door to encouragement, belonging, and deeper connection.

In this episode, you’ll learn:
- Why emotional wellness is supported by more than just one best friend
- What research says about the surprising value of everyday relational connections
- How social connection can support your body’s response to stress
- How Jesus modeled different circles of relationship—and what that can teach us about relational wellness
- One simple way to practice relational soul care this week through connection-

Scripture
“Therefore encourage one another and build one another up, just as you are doing.” — 1 Thessalonians 5:11

Breath Prayer
Inhale: Encourage one another
Exhale: Build one another up

Resources & Studies Mentioned

"Everyday Social Connections & Well-Being:
Social Interactions and Well-Being: The Surprising Power of Weak Ties"
https://pubmed.ncbi.nlm.nih.gov/24769739/?utm_source=chatgpt.com

"Relational Diversity & Well-Being:
Relational Diversity in Social Portfolios Predicts Well-Being"
https://pubmed.ncbi.nlm.nih.gov/36252003/?utm_source=chatgpt.com

"Social Relationships & Physical Well-Being:
Social Relationships and Physiological Determinants of Longevity Across the Human Life Span"
https://pubmed.ncbi.nlm.nih.gov/26729882/?utm_source=chatgpt.com
→ Read Whispers of Rest: 40 Days to Revitalize Your Soul with God's Love, by Bonnie:
https://amzn.to/3NpVYQd
→ Join Bonnie on Instagram @thebonniegray
→ Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store
Watch YouTube Devotionals:
https://youtube.com/thebonniegray
Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Have you ever thought, I’ll feel more joy when life finally calms down? What if joy isn’t something you have to wait for?

In today’s episode of Breathe: The Stress Less Podcast, Bonnie explores the science of joy—and how choosing joy can actually lift your own well-being too. Bonnie shares a personal story about following a gentle prompting she really resisted initially — and the surprising joy she experienced in her own life after taking action.

You’ll also discover how knowing you are deeply seen and known by God can become a source of joy—and how the joy and love you’ve received from Him can overflow into someone else’s life.

In this episode, you’ll learn:
- Why joy doesn’t have to wait until your stressful circumstances change
- How knowing you are seen, known, and heard by God can lift your heart
- What Hannah’s story teaches us about joy in times of suffering
- What research says about helping positive emotions multiply
- Two simple ways to choose joy to reap the wellness benefits and grow closer to God

Scripture
“In your presence there is fullness of joy.” Psalm 16:11
“You formed my inward parts; you knitted me together in my mother’s womb.” Psalm 139:13

Breath Prayer
Inhale: In Your presence…
Exhale: There is fullness of joy.

Resources & Studies Mentioned
"Acts of Kindness & Well-Being" https://www.sciencedirect.com/science/article/pii/S0022103117303451

"Sharing Positive Experiences & Well-Being"
https://pubmed.ncbi.nlm.nih.gov/15301629
Henri Nouwen on Choosing Joy:
“Joy does not simply happen to us. We have to choose joy and keep choosing it every day.” by Henri Nouwen in his book "Here and Now: Living in the Spirit"
https://link.amazon/B07FPEBYr

→ Read Whispers of Rest: 40 Days to Revitalize Your Soul with God's Love, by Bonnie:
https://amzn.to/3NpVYQd
→ Join Bonnie on Instagram @thebonniegray
→ Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store
Watch YouTube Devotionals:
https://youtube.com/thebonniegray
Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.