Breathe: The Stress Less Podcast

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.