Breathe: The Stress Less Podcast

Do you ever feel responsible for fixing things the moment they appear?

Maybe it’s not big anxiety. It’s just a subtle, steady pressure to reply, fix, improve, or mentally process everything the moment it appears. That quiet activation can keep your nervous system on alert all day long.

In today’s episode, Bonnie shares a personal story about how even “rest” can quietly turn into another performance — and how learning to say “Not now” helped her lower background stress and retrain the urgency reflex.

This episode explores micro-activation stress — the hidden pressure to treat every thought like a task — and why small, non-productive moments may be exactly what your nervous system needs to reset.

Key Takeaways
Why the mind stays activated even when nothing is wrong
How God values non-productive time unseen by others
What happens in the brain when you delay urgency instead of responding immediately
One simple soul care practice that lowers background tension and increases presence

Breath Prayer
Inhale: Go into your room and pray to your Father who is in secret.
Exhale: And your Father who sees in secret will reward you.”

Scripture
“Go into your room, shut the door and pray to your Father who is in secret. And your Father who sees in secret will reward you.” Matthew 6:65
→ Take Bonnie's Soul Care Courses:
Lent Wellness Study (Seasonal Offering)
A 6-Week Healing Renewal For Your Heart With Jesus in His Love
Register at https://thebonniegray.com/soulcareschool-lent/
Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises
Register at https://soulcareschool.mykajabi.com/offers/mqr8VY2X/checkout
Breathe Joy with Jesus:
Create Happy Wellness Rhythms to Cultivate Joy with God's Promises
Register at https://thebonniegray.com/soulcareschool/

Praying the Psalms for Wellness:
A Life-giving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Hear
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.

Have you been feeling worn down, but telling yourself you shouldn’t be?
Maybe you feel like you’re doing everything right — yet your heart feels heavy, your energy feels low, and your mind doesn’t quite feel at rest.

When we live under pressure for a long time, our minds can become depleted — not because we’re doing too much, but because we haven’t been encouraged. Worry can linger, and our inner world can feel noisy and unsettled.

In today’s episode, Bonnie shares her personal story about turning off her worry mind in a surprising way. This episode explores why encouragement matters more than we think for wellness and offers 2 powerful soul care practices to help your mind rest in something life-giving again.

Key Takeaways
Why a tired mind doesn’t always need more rest — sometimes it needs encouragement
How kind words and meaningful voices give the mind a place to rest
Why anxiety narrows our attention, and encouragement helps the mind breathe
Two powerful soul care practices to help quiet mental noise and nourish your heart

Breath Prayer
Inhale: Anxiety weighs down a heart
Exhale: But a kind word cheers it up.

Scripture
“Anxiety weighs down a heart,
but a kind word cheers it up.”
Proverbs 12:25

Bible in a Year Reading Plan (by Biblica):
https://www.bible.com/reading-plans/19038-bible-in-a-year-365-day-reading-plan
→ Take Bonnie's Soul Care Courses:
Lent Wellness Study (Seasonal Offering)
A 6-Week Healing Renewal For Your Heart With Jesus in His Love
Register at https://thebonniegray.com/soulcareschool-lent/
Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises
Register at https://thebonniegray.com/soulcareschool-breatherest/
Breathe Joy with Jesus:
Create Happy Wellness Rhythms to Cultivate Joy with God's Promises
Register at https://thebonniegray.com/soulcareschool/

Praying the Psalms for Wellness:
A Life-giving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Hear
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.

Do you ever notice how easily your mind scans for what’s unfinished, worrying, or not quite right — even when there’s nothing urgent demanding your attention?

When we’ve lived under responsibility or pressure for a long time, our minds can become wired to stay on alert. Even in seasons of rest, thoughts keep looping — replaying what could go wrong next — leaving us mentally weary and unable to fully settle.
In today’s episode, Bonnie reflects on a surprising realization from her sabbatical that gently interrupted this pattern. This episode explores how small, positive moments help lift mental weariness, why noticing what’s quietly good can soften overthinking, and a simple soul care practice to help your mind rest without forcing it. think, and a simple soul care practice to help you notice and receive the good God is already growing in your life.
Key Takeaways
Why overthinking isn’t a personal failure — it’s often a sign of mental fatigue
How small, positive moments help ease mental weariness over time
Why noticing the good can gently interrupt worry loops
A simple soul care practice to help you lift overthinking by receiving one small good moment each day
Breath Prayer
Inhale: If I have faith as small as a mustard seed
Exhale: Nothing will be impossible

Scripture: “Truly I tell you, if you have faith as small as a mustard seed… nothing will be impossible for you.” Matthew 17:20

→ Take Bonnie's Soul Care Courses:
Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises
Register at https://thebonniegray.com/soulcareschool-breatherest/
Breathe Joy with Jesus:
Create Happy Wellness Rhythms to Cultivate Joy with God's Promises
Register at https://thebonniegray.com/soulcareschool/
Praying the Psalms for Wellness:
A Life-giving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Hear
Register at https://thebonniegray.com/soulcareschool-prayingpsalms/
Lent Wellness Study (Seasonal Offering)
A 6-Week Healing Renewal For Your Heart With Jesus in His Love
Register at https://thebonniegray.com/soulcareschool-lent/
→ 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.

Do you find yourself avoiding something important — not because you don’t care, but because fear rises in your body every time you think about it?
Even when we know we’re safe, fear can linger in our nervous system. Our body tightens. Our breath shortens. And instead of moving forward, we quietly push the fear away — carrying the stress on our own.
In today’s episode, Bonnie shares a deeply personal story about facing a long-held fear not by pushing herself to be brave, but by allowing care and God’s presence to meet her where fear lived in her body.
This episode introduces a Soft Soul Glow-Up — learning how to face fear with gentleness and care instead of pressure and self-reliance. You’ll discover why fear doesn’t mean you lack faith, how the body heals through presence and connection, and a simple soul care practice to help you face something you may be avoiding — without doing it alone.
Key Takeaways
Why fear doesn’t mean you lack faith — it often means your body learned to protect you
How choosing care over pushing creates space for peace and healing
Why the nervous system calms through connection, not logic alone
A gentle soul care practice to help you face fear without forcing yourself through

Breath Prayer
Inhale: When I am afraid…
Exhale: I put my trust in You.

Scripture
“When I am afraid, I put my trust in You.” Psalm 56:3

→ Take Bonnie's Soul Care Courses:

Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises
Register at https://thebonniegray.com/soulcareschool-breatherest/
Breathe Joy with Jesus:
Create Happy Wellness Rhythms to Cultivate Joy with God's Promises
Register at https://thebonniegray.com/soulcareschool/

Praying the Psalms for Wellness:
A Life-giving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Hear
Register at https://thebonniegray.com/soulcareschool-prayingpsalms/

Lent Wellness Study (Seasonal Offering)
A 6-Week Healing Renewal For Your Heart With Jesus in His Love
Register at https://thebonniegray.com/soulcareschool-lent/
→ 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.

Do you find yourself being the one everyone relies on — the responsible one, the capable one, the one who holds everything together?
If you’re overly responsible, rest can start to feel impractical, joy gets postponed, and peace becomes something you hope to get to later — after everything else is taken care of.
In today’s episode, Bonnie shares a deeply personal story about laying down over-responsibility. Through Scripture, neuroscience, and soul care, this episode gently invites you to make space for peace and joy — not by doing more, but by letting go.

This episode will help you recognize how over-responsibility shapes your inner life and offer a compassionate path toward rest, safety, and renewal — without pressure or obligation.

Key Takeaways
Why being overly responsible often leaves little room for rest and joy

How Jesus’ invitation to “lay down your nets” can lead to peace instead of pressure

Why chronic responsibility keeps the nervous system on alert — even during good
One soul care practice to help you release stress & renew peace & joy

Breath Prayer

Inhale: I lay down my nets
Exhale: I follow You in peace

Today's Scripture:
“Then Jesus said to them, ‘Follow Me, and I will make you fishers of men.’
Immediately they left their nets and followed Him.”
Matthew 4:19–20 (NIV)

→ Take Bonnie's Most-Loved Soul Care Courses:

Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises
Register at https://thebonniegray.com/soulcareschool-breatherest/
Breathe Joy with Jesus:
Create Happy Wellness Rhythms to Cultivate Joy with God's Promises
Register at https://thebonniegray.com/soulcareschool/

Praying the Psalms for Wellness:
A Life-giving 8-Week Wellness Course to Release Stress, Renew Peace & Find Rest for Your Hear
Register at https://thebonniegray.com/soulcareschool-prayingpsalms/

Lent Wellness Study (Seasonal Offering)
A 6-Week Healing Renewal For Your Heart With Jesus in His Love
Register at https://thebonniegray.com/soulcareschool-lent/
→ 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.