Breathe: The Stress Less Podcast

Have you ever made a gratitude list—but still felt stressed afterward?
Gratitude is powerful for our emotional wellness—but what if there’s a simple way to experience it more deeply?

In today’s episode of Breathe, Bonnie explores the science of gratitude and a simple “story twist” that can help lift your mood, calm stress, and help you notice God’s goodness in a more personal way. Instead of only naming what you’re grateful for, you’ll learn how vividly remembering the story around your gratitude helps reframes your day and boosts your mood with thanksgiving to God.

Bonnie also shares a personal story from her recent trip to North Carolina, where an unexpected encounter reminded them that gratitude is not just about good things, but the giver God was present in their stories.

In this episode, you’ll learn:
- Why our brains naturally pay more attention to stress and negative experiences—a tendency psychologists call negativity bias
- How gratitude can help redirect our attention toward something good that is also true
- What research on positive autobiographical memories tells us about why vividly remembering a positive experience can lift our mood
- Why savoring the story behind your gratitude may help you experience the positive emotions of that moment again
- How to bring your gratitude story into prayer and notice where God met you personally
- A simple Gratitude Story Twist you can practice when stress starts telling the story of your day

Scripture
“Oh give thanks to the Lord, for he is good; for his steadfast love endures forever!” — Psalm 118:1

“You will be enriched in every way to be generous in every way, which through us will produce thanksgiving to God… overflowing in many thanksgivings to God.” — 2 Corinthians 9:11–12

Breath Prayer
Inhale: I give thanks to You, Lord…
Exhale: Your steadfast love endures forever.

Resources & Studies Mentioned
Negativity Bias:
The Negativity Bias, Revisited: Evidence from Neuroscience Measures and an Individual Differences Approach
https://pubmed.ncbi.nlm.nih.gov/31750790/
Gratitude & Emotional Well-Being:
The Effects of Gratitude Interventions: A Systematic Review and Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/37585888/
Positive Autobiographical Memories & Mood:
Research examining how vividly reliving positive autobiographical memories is associated with improvements in mood.
https://pubmed.ncbi.nlm.nih.gov/31348599/
→ 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 noticed how your surroundings can change the way you feel?

Friend, beauty isn’t just decoration. The things we see around us can affect how we feel and even influence the rhythms and habits we create.

This week, Bonnie is kicking off a new "Science + Scripture of Wellness Series" on Breathe, exploring one question: What does science tell us about how God designed us, and how does Scripture help us live it?

In this episode, Bonnie shares a recent personal story that made her look at beauty—and the way she cares for her own environment—in a whole new way.

You’ll discover how small cues of beauty can invite you to slow down, create healthier rhythms, and notice more of the beauty God has already placed around you.

In This Episode
— Why your surroundings can affect how you feel and behave
— How visual cues can support healthier daily rhythms
— Why beauty doesn’t have to be frivolous or selfish
— What Jesus’ words teach us about beauty and God’s care
— One simple way to bring more beauty into your everyday space
— How to connect beauty with a soul care rhythm like prayer, journaling, nourishing meals, or rest

Breath Prayer:
Inhale: You make my life beautiful…
Exhale: You make everything beautiful in your time

Scripture:
“He has made everything beautiful in its time.” Ecclesiastes 3:11

“Consider how the lilies of the field grow. They do not labor or spin. Yet I tell you that not even Solomon in all his splendor was dressed like one of these.” — Matthew 6:28–29
→ 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.

Are you standing at the edge of a life transition, wondering what’s next? Maybe something familiar is ending, but you still don’t know what God has for you in the season ahead.

In this week’s episode, Bonnie shares a tender personal story about losing something irreplaceable—and the surprising realization that changed the way she’s thinking about her own transition into an unknown season. Through Scripture, science, and soul care, you’ll discover how God may give you a direction before He gives you the destination—and how taking one small, meaningful step can help you feel more grounded when life feels uncertain.

Friend, you don’t need the whole map. You just need the next step with Jesus.

Key Takeaways
— Why life transitions can feel stressful—even when the change is good
— The Science: How uncertainty can activate your stress response and leave you feeling anxious, tired, or overwhelmed
— Why you don’t have to figure out your whole future to move forward
— How God may be showing you a direction before He shows you the destination
— A simple soul care practice to help you name the direction of your new season and take one meaningful next step

Breath Prayer
Inhale: You go ahead of me, Lord…

Exhale: I am never alone.

Scripture
“Be strong and courageous... for the Lord your God is with you wherever you go.” — Joshua 1:9
→ 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 felt stuck in the blahs—when your days start to feel the same and nothing feels fresh or exciting?

What if trying something new could help lift your mood and bring fresh joy to your soul—even when life itself hasn’t gotten easier?|

In this episode, Bonnie shares how an unexpected conversation during one of the most difficult seasons of her life changed the way she saw her struggle with anxiety —and led her to finally try something she'd always wanted to learn.

Discover the science behind Beginner’s Joy, why learning something new can boost your emotional wellness, and how letting go of perfectionism can help you experience more curiosity, creativity, and joy with God.

Key Takeaways
— Why learning something new can help lift your mood and emotional wellness
— The surprising science behind novelty and Beginner’s Joy
— How God can meet you with something new in the middle of a difficult season

— Why an encouraging voice can help loosen the grip of perfectionism

— One simple Soul Care practice to boost the joy of being a beginner

Breath Prayer
Inhale: I will sing a new song to You, God...

Exhale: I will make music to You.

Scripture
"I will sing a new song to you, O God; I will make music to you." Psalm 144:9
→ Free Guitar App with tuner, chord and songs (worship songs too!):
https://apps.apple.com/us/app/guitar-tuner-simply-tune/id1573260863
→ Read Sweet Like Jasmine, Christian Book of the Year Nominee, Bestselling Books 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 wanted to get together with a friend—but you were too tired, too busy, or maybe even felt guilty because too much time had passed?

What if reconnecting could be simpler than you think—and still give you the joy and connection your wellness needs?

In this episode, Bonnie shares a lunch with a friend during her recovery from an ankle stress fracture—and the surprising moment they both realized how easily guilt can get in the way of reconnecting.

Discover the science behind why time with friends supports your emotional wellness, why shared joy matters to both body and soul, and how letting friendship fit your actual capacity can help you reconnect and experience more joy.

Key Takeaways

— The surprising science behind why friendship supports emotional wellness
— Why shared meals and time together can reduce stress and increase joy
— How guilt can quietly keep us from reaching out to people we love
— Why Jesus invites us into connection without needing us to be perfect
— One simple Soul Glow Up Challenge to let joy in even when you're tired

Breath Prayer
Inhale: Breaking bread and eating together
Exhale: with glad and sincere hearts

Scripture
"They broke bread in their homes and ate together with glad and sincere hearts." Acts 2:46
→ Join Bonnie on Instagram @thebonniegray
→ Read Whispers of Rest, Bestselling Books by Bonnie:
https://amzn.to/3NpVYQd
→ 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.