Breathe: The Stress Less Podcast

Latest Episodes:

How to Stop Replaying Negative Thoughts (And Choose Prayerful Optimism Instead) #207 Apr 13, 2026

Show notes

Do you keep replaying something in your mind… wishing you had done it differently?
Maybe it’s a conversation, a decision, or a moment you regret. And no matter how much you think about it, you can’t seem to find peace.
In this episode, Bonnie shares a personal story about a stressful experience that caught her in a loop of replaying negative thoughts, and how she moved from anxiety into calm, hopeful action.
You’ll discover why replaying negative thoughts increases stress and keeps you stuck—and how choosing prayerful optimism can free you to a healthier perspective.
If you’ve been stuck replaying something from the past, this episode will help you release regret, feel supported by God’s presence, and take your next step forward with peace.
Key Takeaways
Why replaying negative thoughts keeps you stuck in stress
How “prayerful optimism” shifts your perspective without ignoring reality
What science says about rumination and emotional well-being
How imagining Jesus with you creates safety and clarity
A simple practice to interrupt replay loops and return to peace
Breath Prayer
Inhale: I cast my anxiety on You… 
Exhale: Because You care for me…
Scripture
“Cast all your anxiety on Him because He cares for you.” — 1 Peter 5:7

→ 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

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
Follow Bonnie on Instagram & Facebook:
@thebonniegray

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

Why Trying to Figure Everything Out, Stresses You Out (And What to Do Instead) #206 Apr 06, 2026

Show notes

Why does trying to figure everything out leave you feeling more stressed?

When life feels uncertain, it’s natural to want to solve things — to plan ahead, think through every possibility, and make sure everything will be okay. But what if that constant effort to “figure it all out” is actually what’s exhausting you?
In this episode, Bonnie shares a personal story that reveals why our instinct to “figure everything out” can actually work against our peace—and what we truly need instead in seasons of uncertainty.   
You’ll discover why stress increases when we try to solve what can’t be resolved right away, and how God invites us to receive grace in the present moment instead. Bonnie also shares a simple, science-supported soul care practice that can calm your nervous system, interrupt stress loops, and help you return to peace.
If you’ve been feeling overwhelmed, mentally exhausted, or stuck trying to figure everything out, this episode will help you slow down, release the pressure, and care for your soul right where you are.

Key Takeaways

Why trying to figure everything out increases stress
How new beginnings need gentleness, not pressure

What science says about rumination and emotional stress

How shifting to the present moment calms your body and mind

A simple practice to interrupt stress loops and return to peace
Breath Prayer

Inhale: Let us draw near with confidence
Exhale: to receive grace in my time of need
Scripture
“Therefore let us draw near with confidence to the throne of grace, so that we may receive mercy and find grace to help in time of need.” Heb.4:16

→ 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

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

When Life Feels Uncertain — How to Move Forward with Peace & Confidence #205 Mar 30, 2026

Show notes

What do you do when life feels uncertain… and you’re not quite sure what’s next?
Maybe you’re stepping into a new season. Letting go of what once felt certain. Or facing something that feels impossible to change.
In moments like this, it’s easy to feel unsettled.
But what if you could move forward with peace and quiet confidence — even before everything becomes clear?
In this episode, Bonnie shares how she’s navigating her current season of change — and what it looks like to move forward with peace and quiet confidence when life feels uncertain.
You’ll also explore the science about how faith reshapes what feels impossible, and why hearing stories of transformation can improve your wellness.
If you’re walking through a season of uncertainty, this episode will help you move forward with peace — and trust the next chapter God is writing.
Key Takeaways
How to move forward with peace in seasons of uncertainty
Why letting go of control is part of stepping into a new chapter
Science: How faith reframes what feels impossible
Why your story of faith matters — even when nothing has changed yet
How hearing others’ testimonies can reignite your hope
Breath Prayer
Inhale: With God…
Exhale: Nothing is impossible…
Scripture
“For with God nothing will be impossible.” Luke 1:37
Listen & Be Encouraged
Anthony Logan’s Story of Faith
(Interview with Glen Scrivener — Speak Life)
https://youtu.be/hwuTcc4qvno?si=mlOEykzsCyogYBLB
Wesley Huff on Diary of a CEO
(Interview with Steven Bartlett)

https://youtu.be/nrwNSSyKuD4?si=UZ42XZKmUohLKOqT

CeCe Winans - Believe For It
https://youtu.be/fd24fpsF1Qw?si=AwPpabJ0sDc6tpWq

→ 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://soulcareschool.mykajabi.com/offers/mqr8VY2X/checkout

Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises

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

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

Why the Story You’re Telling Yourself Matters to Your Wellbeing #204 Mar 23, 2026

Show notes

What do you do when life is changing… and you don’t yet know what’s next?
In seasons of transition, it’s easy to feel unsettled or uncertain. But what if you could move forward with peace and quiet confidence — even before everything becomes clear?
In this episode, Bonnie shares the moments she got a jarring text that unsettled her, that helped her understanding of what it means to live forward — not backward — and how that perspective can reshape the way we experience change.
You’ll also learn a simple morning soul care practice to anchor your identity in God — so you can begin each day grounded amidst the tumble of change.
If you’re in a season of change, this episode will help you move forward with peace and trust the next chapter God is writing.

Key Takeaways
How to move forward with peace in seasons of change
Why identity shifts are a natural part of new chapters
How your inner narrative shapes your wellbeing 
How curiosity and small enjoyable actions can interrupt stress loops
A simple morning practice to ground your day

Breath Prayer
Inhale: Do not dwell on the past… 
Exhale: See, I am doing a new thing…
Scripture

“Forget the former things; do not dwell on the past. See, I am doing a new thing!” — Isaiah 43:18–19

→ 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://soulcareschool.mykajabi.com/offers/mqr8VY2X/checkout

Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises

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

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

Waiting Well: How to Stop the Worry Loop While You Wait #203 Mar 09, 2026

Show notes

Is there something in your life right now that you’re waiting on?

And while you’re waiting, your mind keeps circling the same questions: When will this get better? When will this resolve? How long will this take?
When problems don’t have immediate solutions, our brains tend to reopen them again and again — creating worry loops that make it hard to rest.
In this episode, Bonnie shares a personal story about quieting the mental loop of waiting. You'll learn how asking a different question can transform a season of waiting if stress into something we can live well.
If you’ve been stuck in a cycle of worry while waiting for something to change, this episode will help you discover how to return to rest and live well in the meantime.

Key Takeaways

Why unresolved situations naturally trigger worry loops in the brain

How asking a better question can quiet anxiety while you wait

What the Zeigarnik Effect reveals about why unfinished problems stick in our minds

How curiosity and small enjoyable actions can interrupt stress loops

Why learning to “wait well” can bring peace even before the situation resolves

Breath Prayer
Inhale: Return to your rest, my soul…
Exhale: The Lord has been good to you…
Scripture

“Return to your rest, my soul,
for the Lord has been good to you.”
— Psalm 116:7

Lemon Garlic Salmon Recipe
by recipetineats
https://www.recipetineats.com/lemon-garlic-salmon-tray-bake-easy-healthy/

→ 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://soulcareschool.mykajabi.com/offers/mqr8VY2X/checkout

Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises

→ 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

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

Why Being Helpful Drains You & What the Stress Is Trying to Show You #202 Mar 02, 2026

Show notes

Have you ever said yes to something you technically had time for… only to feel emotionally drained afterward?

You weren’t overbooked.
You weren’t incapable.
And yet something felt heavy.
If helping others leaves you exhausted — even when you’re good at it — your stress may be telling you something deeper.
In this episode, Bonnie explores why emotional exhaustion is often an identity signal rather than just a workload problem. Through one encounter with Jesus and a fresh look at Isaiah 43, you’ll discover the better question to ask when you feel tired — and the new thing God may be inviting you to step into.

Key Takeaways

Why being helpful can quietly drain you emotionally
How identity — not workload — often drives exhaustion
Why emotional capacity matters more than external capacity
The deeper question to ask when you feel tired
How Isaiah 43 reframes stress as an invitation into something new

Breath Prayer
Inhale: Do not dwell on the past…
Exhale: See, I am doing a new thing…
Inhale: I am making a way in the wilderness…
Exhale: Rivers in the desert…

Scripture

“Do not call to mind the former things;
do not dwell in the past.
See, I am doing a new thing!
I am making a way in the wilderness
and rivers in the desert.”
— Isaiah 43:18–19

Pastor Dan Westman Video Message
"Healing for the Soul" at Peninsula Bible Church
https://www.youtube.com/live/prGXpfamHvk?si=vhyDxJnltPi91vJ7&t=2475

→ 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://soulcareschool.mykajabi.com/offers/mqr8VY2X/checkout

Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises

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

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

The Surprising Path Back to Joy #201 Feb 23, 2026

Show notes

Have you been pushing through something important… but without joy?
Sometimes we do all the right things — show up, work hard, stay responsible — and yet something still feels heavy. What if joy isn’t a luxury add-on to life, but a signal your soul needs to pay attention to?
In this episode, Bonnie shares the powerful story behind Olympic gold medalist Alysa Liu’s decision to step away from skating — and how her return reveals something essential about wellness. Together, we explore what Psalm 23 teaches about restoration, why joy matters more than achievement, and how returning to “green pastures” can change the way you make decisions.
You’ll also learn how singing familiar hymns can calm your nervous system and become a simple, powerful practice for peace.

Key Takeaways
Why joy is not optional for true wellness
How striving without joy increases emotional burden
What science says about joy, singing, and nervous system regulation
A simple question that can help you rediscover your “green pastures”

Breath Prayer
Inhale: The Lord is my Shepherd…
Exhale: I shall not be in want…
Scripture

“The Lord is my shepherd, I shall not be in want.
He makes me lie down in green pastures.
He leads me beside quiet waters.”
— Psalm 23:1–2

→ 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://soulcareschool.mykajabi.com/offers/mqr8VY2X/checkout

Breathe Rest with Jesus:
A Loving Course to Create Wellness Rhythms of Peace with God’s Promises

Alysa Liu Interview Quotes
US Figure Skating:https://usfigureskating.org/news/2026/2/20/national-team-figure-skating-liu-reigns-golden-in-milan.aspx#:~:text=I%20want%20to%20be%20a,I'm%20super%20stoked%20for%20that.%22

USA Today:https://www.usatoday.com/story/sports/olympics/2026/02/19/alysa-liu-gold-medal-win-figure-skating-life-story/88768898007/

→ 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

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

You Don’t Have to Fix it All: The Power of “Not Now” #200 Feb 16, 2026

Show notes

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

→ 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

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

Quieting the Worried Mind: Why Encouragement Matters More Than You Think #199 Feb 09, 2026

Show notes

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

→ 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

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

Stopping Overthinking: How Small Moments Lift a Weary Mind #198 Feb 02, 2026

Show notes

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

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

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