Breathe: The Stress Less Podcast

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.