Breathe: The Stress Less Podcast

Latest Episodes:

Here's One Surprising Antidote to Burnout & 2 Ways That Make It Worse #93 Oct 16, 2023

Show notes

When your burn out, what are your natural coping mechanisms? Do they work? Why or why not? In this episode, Bonnie Gray, discusses the importance of how to avoid and treat burnout, sharing the reasons why we are overwhelmed without realizing the signs.

Learn the surprising research that shows the two coping mechanisms we usually adopt make burnout worse while one powerful strategy has been proven to re-energize, motivate, lift depressive mood, and relieve anxiety.

Bonnie shares how to draw near to God in your moments of burnout, so you can feel better and start recovering your well-being.

Learn:

The Science: Learning Something New: Learning new skills or information engages the brain in a way that reduces stress and anxiety.
The Scripture: How to Draw Near to God in practical ways to heal from burnout
The Practice: Learn what activities help avoid burnout, the importance of supportive community, sharing stories and encouragement.
Why Physically Spending Time outside is even more important during burnout.
The Breath Prayer for Burnout + using visualization technique to invite a sense of peace.

Enjoy this calming pause to breathe God’s promise for you today to release stress and restore calm. Learn the scripture and science of wellbeing to renew your spirit.

Scripture Promise: "Draw near to God. Inhale, exhale, and he will draw near to you." James 4:8

Soul Care Tips: Power of Learning Something New, Imaginative prayer practice, Power of Physically Being with Others When You're Burnout

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at http://soulcarequiz.com/ – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

The Power of Words: 3 Ways to Find Calm & Heal Your Heart When Hurtful Words Harm - #92 Oct 09, 2023

Show notes

In this episode, Bonnie talks about how the words we use can powerfully shape our lives, both positively and negatively.

Learn how research shows that negative or pain-related words can actually increase pain levels and trigger stress hormones like cortisol. On the flip side, positive, encouraging words release feel-good hormones like serotonin.

Bonnie encourages us to surround ourselves with affirming people who can speak life into challenging situations. She also guides us through a breathing exercise of meditating on the Breath Prayer "You will keep me in perfect peace" from Isaiah 26:3.

Listen to this episode. Soul care coach Bonnie's gentle wisdom provides simple yet profound tools to find calm through God's peace and joy. Enjoy this calming pause to breathe God’s promise for you today to release stress and restore calm. Learn the scripture and science of well-being to renew your spirit.

Learn how:

Hearing verbal encouragement improves our performance and motivation
Telling our stories and building community combats isolation
Actions reveal our trust and confidence in God's love

Scripture Promise: "You will keep me in perfect peace whose mind is stayed on you because he trusts in you." Isaiah 26:3.

Soul Care Tips: Power of verbal encouragement, telling your story, the importance of speaking to friends, taking action

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at http://soulcarequiz.com/ – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

How to Breathe in God's Peace & Breathe Out Overwhelm #91 Oct 02, 2023

Show notes

When you feel overwhelmed, what helps you relax and get unstuck? When you feel overwhelmed with your thoughts - how do you turn off your overthinking?

Learn how to stop the overwhelm, slow down your thoughts, and calm your emotions.

Listen to this episode to learn practical soul-care tips to handle the ups and downs in your day.

Bonnie guides you to learn simple soul care strategies based on scripture and science to spark peace and joy in your emotions and body.Enjoy this calming pause to breathe God’s promise for you today to release stress and restore calm. Learn the scripture and science of wellbeing to renew your spirit.

Learn:

The two types of regret and why one helps you grow and the other makes you depressed.
Why sharing your stories stops overwhelm and movse your brain and spirit to calm.
The science: how to break the brain’s path of least resistance to practice calm
This week’s Breath Prayer to help you calm the overwhelm.

Scripture Promise: “You are my strength and my shield. I put my hope in your word.” Ps 119:114

Soul Care Tip: Breath Prayer, sharing your stories, talking to someone and not texting, taking a walk

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at http://soulcarequiz.com/ – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Stressed by Change? How to Run & Not Grow Weary #90 Sep 25, 2023

Show notes

When you want to do something new, it might be positive. But what if there’s a change that you didn’t choose and you’re faced doing new things?

Learn to adapt to change so you can run into a new way of doing things you want to do and tackle stressful things you didn’t anticipate.

Listen to this episode to learn the one practical powerful way to renew your peace, so you can steady steps and gain confidence when change is coming.

Bonnie guides you to learn simple soul care strategies based on scripture and science to spark peace and joy to your emotions and body.

Enjoy this calming pause and breathe God’s promise for you today. Learn a powerful Breath Prayer (Lectio Divina) to release stress and restore calm. Bonnie shares scripture and science of wellbeing to renew your spirit.

Learn:

Why one of the biggest obstacles to change is procrastination and how to get unstuck.
The science: The negative impacts to your brain when you force yourself to do things out of guilt and fear
The science: The positive benefits to your brain when you find what motivates you.
Breath Prayer to help you run and not grow weary to focus on what truly matters.

Scripture Promise: “But those who trust in the LORD will renew their strength; they will soar on wings like eagles; they will run and not grow weary; they will walk and not faint.”Is. 40:31

Soul Care Tip: Breath Prayer, breaking the cycle of procrastination, power of small, benefits of reading, stories, and restoring power of recalling good memories

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at com– your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

How to Say Yes to God’s Best with Confidence When You’re Weary and Doubt Yourself #89 Sep 18, 2023

Show notes

What gives you confidence when you’re facing a challenge or you’re starting something new? Ever keep procrastinating on what you once felt inspired to do?

Listen to this episode to learn how can you be more confident as you step into what God’s called you to do or to grow in an area of your life. Learn what gives us inner confidence and helps us grow in confidence!

Bonnie explores the reasons why we procrastinate or doubt ourselves and shares a soul-care tip to grow in true inner confidence with God.

Bonnie guides you to practice this week’s Breath Prayer and Soul Care tip based on God’s promise to release stress. Bonnies shares scripture and the science of well-being to release stress. Enjoy learning how to cast your cares to God and renew your spirit.

Learn:

What builds true confidence with God to move forward even in doubt
A proven, effective way to move forward in God’s power, instead of constantly doubting whether your efforts are “good enough”.
How to say Yes to God’s best to flow through you rather than getting stressed striving to do your best for God.
How to stop procrastinating and move out of overanalyzing mode.

Scripture Promise: “Our adequacy is from God who has made us adequate.” 2 Corinthians 3:4-6

Soul Care Tip: Breath Prayer, mental health benefits of self-affirmations & God affirmations

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at com– your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

How to Quiet Your Worries & Relax When You’re Anxious #88 Sep 11, 2023

Show notes

Do you find it hard to relax when you feel anxious? Is your body & your emotions telling you “I’m stressed!” even though you tell yourself “I’m fine!”?

Listen to this episode to learn how to break the cycle of worries to move you out of stress mode.

Bonnie shows you how to relax in the midst of challenges as a godly pursuit with wellness benefits!

Learn this week’s Breath Prayer & soul care tips based on scripture and science to restore calm to your emotions & body. Use this meditation & practical way to refresh your soul with God’s peace!

Learn:

Why taking action to relax is a key indication of our faith in our relationship with God .
2 effective ways to relax to release tension in your mind & body when you feel anxious.
To explore what brings you peace and joy.

Bonnie guides you to practice a Breath Prayer (Lectio Divina) to release stress in your body and emotions.

Bonnie guides you to restore calm to your body & emotions using scripture and science to release stress. Enjoy learning how to cast your cares to God and renew your spirit.

Scripture Breath Prayer: Psalm 46:10 “Be still and know that I am God.”

Soul Care Tip: Breath Prayer, mental health benefits of trees, nature sounds, and quietness

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at soulcarequiz.com– your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

New Beginnings and the Grace That Never Runs Out #87 Sep 04, 2023

Show notes

When you want to turn a new page, begin new habits, or make changes, do you fear not having what it takes? Do you hold back in fear of wasting time or resources if it doesn’t work out?

Learn how to overcome the resistance to make changes with God in this episode.

Listen to this episode to learn to overcome the push of daily life to invest in what God is calling you to begin anew.

Bonnie guides you to practice a Breath Prayer (Lectio Divina) to release stress in your body and emotions. Bonnie shares scripture and the science of well-being to release stress. Enjoy learning how to cast your cares to God and renew your spirit.

Bonnie encourages us with reminders of how God provides what we need in the moment we need. Don’t rely on a plan, but on God’s grace - step out to see God providing one step at a time.

Learn:

How the science of neuroplasty helps us break bad habits & negative thinking and start new pathways for our brains towards positivity.
3 mental health benefits that neurologists have found happen to our brain when we learn something new.
Why God designed us to thrive when we learn a new skill: improves cognitive functioning, and boosts our mood and happiness.
How using our faith nurtures a sense of confidence in God’s direction in life.

God will provide what we need in the moment we need.

Scripture Breath Prayer: Isaiah 43:19 See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland.”

Soul Care Tip: Breath Prayer, Neuroscience health benefits of learning a new skill

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at com– your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Feeling Down? 4 Types of Rest You Need That Aren't Selfish to Encourage You: God Loves You #86 Aug 28, 2023

Show notes

What are some of the first signs that let you know that you’re feeling discouraged? When you find it hard to pray or God feels far away, learn what simple actions you can take, so you can feel better and hear God’s loving voice. Rest isn’t the absence of activity, but allowing God to touch four different areas in your life to restore your soul and refill your energy.

Listen to this episode to learn the 4 different types of rest that you need, that aren’t selfish to encourage you, instead of staying demoralized and burned out.

Bonnie guides a new Breath Prayer technique using contemplative prayer practice (Lectio Divina) to release stress in your body and emotions.

Bonnie teaches this week’s Breath Prayer to restore God’s peace, based on Scripture and the science of well-being to release stress. Enjoy the contemplative prayer practice to cast your cares to God and renew your spirit.

Learn:

How God invites you to stop and rest to sustain you for the journey.
The health benefits of soul searching to assess what you are doing and why
Four types of rest and why it matters to God:
- 1 - physical rest - burnout
- 2 - emotional rest – honesty, healing
- 3 - spiritual rest - encouragement from God, decision-making guidance
- 4 - social rest – relationship, friendship, loneliness

Scripture Breath Prayer: Isaiah 43:10 “So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”

Soul Care Tip: Breath Prayer, 4 types of rest

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at com– your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

3 Keys to Overcome Second-Hand Stress: The Lord Is My Shepherd #85 Aug 21, 2023

Show notes

We’ve all heard about the negative impacts of second-hand smoke, but did you know there are negative impacts of second-hand stress and second hand-anxiety? For the strong ones and encouragers who help others, we experience a dip in our mental health and well-being because we’re pouring out so much.

Listen to this episode to replenish your emotional reserves as you serve others in positions of responsibility – in ministry, friendship or family – as you support others facing challenges in health, school, relationships, finances, and life.

God sees you. God knows your needs. God did not create you solely for the purpose of helping others.

Practice a simple Breath Prayer meditation to release stress. Bonnie shares a soul care tip based on scripture & science to lower your stress and avoid burnout.

Learn:

3 questions to ask yourself & 3 soul care actions to treat second-hand stress
How much time are you spending in nature? Stop cortisol and refill on God’s peace.
Do you have time where you are breathing in God’s word? Mindfulness and meditation are scientifically proven to calm the emotional brain. Learn how to create pockets of quietness to meditate.
Do you have boundaries? Learn to say no, so you can help others for the long haul instead of burning out.

Scripture Breath Prayer: Psalm 23:1 “The Lord is my Shepherd. I lack nothing.”

Soul Care Tip: Breath Prayer, Lowering cortisol using the benefits of guided imagery in prayer, nature, using memories, mindfulness, meditation boundaries

Bonnie teaches this week’s Breath Prayer to restore calm, based on Scripture and the science of well-being to release stress.

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at com– your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

This 1 Thing Can Lower Your Child’s Stress & Avoid School Burnout (Including Yours) #84 Aug 14, 2023

Show notes

Studies show parents’ mental health suffers when their kid’s anxieties and depression increase and mental health suffers. Learn to combat one of the biggest stresses the CDC named that students suffer from — a sense of feeling alone in their stress.

Learn one of the most powerful benefits to lower stress for children & prevent school burnout to meet social & academic challenges: emotional health benefits of spending time together & the family meal.

Practice a simple Breath Prayer meditation to release stress. Bonnie shares a soul care tip based on scripture & science to lower your stress and avoid burnout.

Learn:

Signal your body to rest & Combat your body’s stress response
Emotional health benefits of spending quality time together
Practical Ideas to add touchpoints to connect with your kids
Mental Health benefits of family meals

Scripture: “Let my soul be at rest again for the Lord has been good to me.” - Psalm 116:7

Soul Care Tip: Breath Prayer, Benefits of Listening, Being Present & Family Meals

Bonnie teaches this week’s Breath Prayer to restore calm, based on Scripture and the science of well-being to release stress.

LINKS & RESOURCES

Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/
Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm
Take the Soul Care Quiz at com– your FREE personal wellness assessment – to learn which areas of wellness you’re missing most.
Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

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