Breathe: The Stress Less Podcast

Latest Episodes:

Feeling ‘Blah’ Before Thanksgiving? Try This Peace Reset to Light Your Spark & Stress Less #188 Nov 24, 2025

Show notes

Are you heading into Thanksgiving feeling emotionally blah — tired, unmotivated, or just flat inside? You’re not alone. So many women enter the holidays carrying the weight of logistics, expectations, and caring for everyone else… while their own soul quietly runs on empty.
Bonnie shares her personal moment of unexpected emotional flatness — and the gentle way God invited her back into peace. It’s a reminder that even our “blah” moments can become invitations to shift our bodies out of exhaustion and stress.
Discover how God meets you with tenderness, how to understand the science behind emotional “shutdown,” and how one small, life-giving soul care practice can help you feel peace and spark again — just in time for Thanksgiving.
This episode will help you breathe deeper, slow down, and find your own quiet moment of restoration in the midst of a busy holiday week.
Key Takeaways:
Why emotional flatness is normal during high-stress seasons — and why it’s not a spiritual failure  How God restores your soul when you feel numb, tired, or “blah”  The Science: How holiday stress triggers emotional shutdown in the brain One soul care practice to help you feel calm, grounded, and reconnected to yourself — in just 10 minutes  Simple ways to bring your heart a moment of peace this Thanksgiving weekend (not just everyone else’s!)
Breath PrayerInhale: You lead me beside quiet waters
Exhale: You restore my soul
Scripture
“He makes me lie down in green pastures, He leads me beside quiet waters, He restores my soul.” Psalm 23:2–3
→ Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store
→ Register "Advent Wellness Course" to lower holiday stress with God's peace, hope, joy, and love at mysoulcareschool.com
→ Take the FREE Soul Care Quiz at soulcarequiz.com
Get your personal wellness assessment and learn which area of soul care you need most.

Connect with Bonnie:
Join the Soul Care Newsletter:
https://thebonniegray.com/subscribe
Watch Weekly 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.

3 Mindset Shifts for Peace This Thanksgiving Nov 17, 2025

Show notes

Do you ever feel like the pressure of the holidays only makes your heart ache more? Thanksgiving can bring out feelings of stress, grief, and loneliness, especially when life isn’t going the way we expected. But what if you could still feel thankful even in the toughest moments?
In this episode, Bonnie explores how to cultivate gratitude when your heart is hurting and provides 3 powerful mindset shifts to help you find peace amidst life’s hardest moments. Take a moment to breathe in encouraging truth and practice a soul-care tip to help you connect with God’s peace this Thanksgiving. Whether you’re celebrating joy or navigating challenges, Bonnie guides you toward healing through gratitude.

Tune into this episode to learn how to express your emotions honestly, embrace the power of storytelling, and how to use a simple prayer practice on God’s faithfulness to experience true thanksgiving.
Key Takeaways:
- Use 3 mindset shifts to boost your emotional health and spiritual wellness
- Science of Expressing True Emotions: Helps release stress and nurtures gratitude.
- Science of Storytelling: Lifts your spirits and strengthens your emotional bonds.
- Soul Care of Psalm 105: Reflecting on God’s faithfulness through Scripture like Psalm 105 helps you cultivate lasting peace and thanksgiving.

Breath Prayer: (inhale) The nearness of God is my good (exhale) The Lord is my refuge

Scriptures: But as for me, the nearness of my God is my good. I have made the Lord God my refuge. Ps. 32:7
Soul Care Tips: 3 tips to heal your hurting heart during Thanksgiving
LINKS & RESOURCES

- Register now "Journaling with Jesus" Soul Care Course: https://thebonniegray.com/soulcareschool/
- Take my FREE Soul Care Quiz at soulcarequiz.com – your wellness assessment!
- Get Bonnie's Bestselling book "Breathe: 21 Days to Stress Less" https://amzn.to/4azae1K
- Subscribe to FREE Breathe Newsletter for Fall Quarter Soul Care! https://thebonniegray.com/subscribe/
- Follow Bonnie at www.instagram.com/thebonniegray & www.facebook.com/thebonniegray

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

When You’re Afraid to Go All In on Joy: How to Run Free and Feel God’s Pleasure #187 Nov 10, 2025

Show notes

Have you ever found yourself holding back — afraid to give your all because you might fail, grow tired, or fall short?
In today’s episode, Bonnie shares a powerful story about her son — and the life-changing moment when she encouraged him to stop holding back and run free. What happened next will inspire you to trust God’s loving voice and experience the joy of living fully in how He made you.
Learn how Jesus, your ultimate encourager, cheers you on in life’s hardest races — and discover the soul care practice that helps you break free from fear, engage your God-given strengths, and feel His pleasure again.
Key Takeaways:
Why we hold back from living fully and how God invites us to run free
What it means to feel God’s pleasure in doing what He created you to love 
The Science behind the power of encouragement — and how cheering changes your brain and emotions 
The Science: One soul care step to help you experience joy again and feel motivated this week
Breath Prayer:
Inhale: I lay aside every weight
Exhale: I fix my eyes on Jesus

→ Register "Writing Your God-Story with Jesus" to find peace, heal your heart and leave a legacy of faith. 
Register & start watching right away at mysoulcareschool.com
→ Take the FREE Soul Care Quiz at soulcarequiz.com
Get your personal wellness assessment and learn which area of soul care you need most.

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

When Life Changes Your Plans: How to Find Joy in Life’s Twists & Turns with God #186 Nov 03, 2025

Show notes

Have you ever faced a season where life changed your plans — and you weren’t sure what to do next?
In today’s episode, Bonnie shares a heartfelt story about how a health limitation led her to discover beauty in an unexpected new path. You’ll be encouraged by how God meets us when our plans fall apart — and how His kindness gently guides us to try something new.
Learn how Jesus, our ultimate Guide, walks beside us through every change, and discover the science behind this week's soul care practice to boost your mood, restore calm, and awaken joy.
Key Takeaways:
How God can surprise you with joy when life doesn’t go as planned
Why Jesus is the ultimate Guide who leads you with kindness and care
The power of curiosity — how trying something new rewires your brain for peace
One soul care practice to help you find renewal in this season of change
Breath Prayer:
Inhale: You guide me, Lord. 
Exhale: You make new paths for me.
Scripture:
“The Lord will guide you always; He will satisfy your needs in a sun-scorched land and will strengthen your frame. You will be like a well-watered garden.” — Isaiah 58:11
→ Register "Writing Your God-Story with Jesus" to grow peace, hear your heart and leave a legacy of faith. Start watching right away!
Register today at mysoulcareschool.com
→ Take the FREE Soul Care Quiz at soulcarequiz.com
Get your personal wellness assessment and learn which area of soul care you need most.

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

Feeling Weighed Down by Chaos & Conflict? This Will Help You Find Peace & Hope Again #185 Oct 27, 2025

Show notes

Have you felt your heart heavy with all the heartbreak of violence in the world — and wondered how to find peace or what to do with all those feelings?
In today’s special episode, Bonnie shares encouragement from Dan Westman, Pastor of Spiritual Formation at Peninsula Bible Church. His words offer a powerful perspective for those of us longing to understand how to respond to the cycles of violence we see — and how to steady our hearts when the world feels anything but peaceful.
Bonnie also closes with a gentle, science-backed soul care practice to help you calm your emotions and restore peace to your body through small, meaningful actions that nurture connection and hope.
Key Takeaways
A fresh perspective on how to respond to the violence we see in the world
What to do when your heart feels heavy and overwhelmed by the news
How simple, calming actions — like connecting through shared experiences with others — help lower stress and regulate your nervous system
One soul care practice to bring you peace instead of focusing on the world's chaos
Breath Prayer
Inhale: There is no fear in your love, God
Exhale: Your perfect love casts out fear
Scripture
“There is no fear in love. But perfect love drives out fear.” 1 John 4:18
→ Watch Dan Westman’s full message at https://vimeo.com/1120884691?fl=pl&fe=vl
Dan Westman serves as the Pastor of Spiritual Formation at Peninsula Bible Church and is currently pursuing a Doctor of Ministry in Spiritual Formation and Soul Care at Talbot School of Theology.

→ 5 stages of the "divine warrior" theme in the Bible: God Is a Warrior by Tremper Longman.

→ Register "Writing Your God-Story with Jesus" to heal anxiety, grow peace, and leave a legacy of faith. Starts Oct 20th!
Register today at mysoulcareschool.com
→ Take the FREE Soul Care Quiz at soulcarequiz.com
Get your personal wellness assessment and learn which area of soul care you need most.

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

Overthinking Everything? How to Stop Being Afraid to Get It Wrong and Find Peace #184 Oct 13, 2025

Show notes

Do you ever hesitate to try something new because you’re afraid to get it wrong — even something that could bring you joy?
In today’s episode, Bonnie shares a heartfelt story about letting go of control. You’ll discover how creative expression can calm anxiety, awaken joy, and help you connect with God’s peace in a deeper way.
Learn the surprising brain-science behind why creativity soothes your nervous system and how expressing yourself freely can become an act of worship and wellness.
Key Takeaways:
Why the fear of “getting it wrong” keeps you stuck in stress mode
The science of creativity — how it lowers anxiety and restores calm
How to invite God into your creativity and let go of perfection
One soul care step to try this week to lower anxiety & spark joy
Breath Prayer:
Inhale: I am God's masterpiece
Exhale: created to do his work
Scripture:
“We are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things He planned for us long ago.” — Ephesians 2:10
→ Register "Writing Your God-Story with Jesus" to heal anxiety, grow peace, and leave a legacy of faith. Starts Oct 20th!
Register today at mysoulcareschool.com
→ Take the FREE Soul Care Quiz at soulcarequiz.com
Get your personal wellness assessment and learn which area of soul care you need most.

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

Silence Isn’t Strength: How Naming Your Feelings Brings Peace & Healing #183 Oct 06, 2025

Show notes

Have you ever kept your feelings hidden because you thought voicing them was weakness? Or felt silenced by shame, fear, or the thought, “I shouldn’t complain”?
Friend, with God, your feelings matter. In this week’s episode, Bonnie shares her powerful story of returning to what once felt like a place of silence as a child and how it became the stage where she testified to God’s healing and love.
You’ll discover why hiding your feelings keeps your body stuck in stress, and how naming them becomes the doorway to peace, healing, and joy. Through scripture, science, and a simple soul care practice, Bonnie will help you release the weight of silence and draw closer to God.
Key Takeaways:
Why silence isn’t strength — and how God calls you to bring your whole heart to Him
Turning points in Bonnie’s story: how panic attacks became peace through writing her God-stories
The science: hiding emotions raises cortisol, while naming them lowers stress and releases “peace & joy” chemicals
Why scripture shows us that voicing feelings — like David in the Psalms or Jesus weeping — is part of true faith
A simple writing practice to help you name your feelings, remember God’s goodness, and experience peace
Breath Prayer:
Inhale: I will remember the deeds of the Lord
Exhale: I will remember your miracles of long ago.
Scripture:
“I will remember the deeds of the Lord; yes, I will remember your miracles of long ago. I will consider all your works and meditate on all your mighty deeds.” — Psalm 77:11–12
→ Early Bird LAST DAY Save $30! "Writing Your God-Story with Jesus" to heal anxiety, grow peace, and leave a legacy of faith. 
Save $30 when you register today! Register today at mysoulcareschool.com
→ Take the FREE Soul Care Quiz at soulcarequiz.com
Get your personal wellness assessment and learn which area of soul care you need most.

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

Breaking the Worry Loop: How to Get Out of Your Head and into God’s Peace #182 Sep 29, 2025

Show notes

Do you ever find yourself stuck in a worry loop — replaying conversations, imagining worst-case scenarios, or circling endless what-ifs?
In this week’s episode, Bonnie shares how remembering God’s goodness can break the worry loop and bring calm to your soul. You’ll also hear the science behind why positive memories help rewire the brain, and learn a soul care practice you can try this week to anchor yourself in God’s presence instead of anxiety.
Key Takeaways:
What the worry loop is — and why it steals your peace 
Why remembering God’s goodness calms worry and restores faith
The science of “memory reconsolidation”: how recalling joy refreshes your brain and body 
How pulling out old photos can become a powerful wellness & worship practice 
The spiritual truth: you are never invisible — your story is treasured by God
Breath Prayer:
I Inhale: I remember You, Lord 
Exhale: You bring peace to my heart
Scripture:
 “On my bed I remember you; I think of you through the watches of the night.” – Psalm 63:6
→ Early Bird Registration Open! Join Bonnie's "Writing Your God-Story with Jesus" to heal anxiety, grow peace, and leave a legacy of faith. 
Save $30 when you register this week! Register today at mysoulcareschool.com
→ Take the FREE Soul Care Quiz at soulcarequiz.com
Get your personal wellness assessment and learn which area of soul care you need most.

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

How Writing Your God-Story Heals Anxiety & Brings Peace #181 Sep 22, 2025

Show notes

Struggling with anxiety or longing for peace? In this week’s episode, Bonnie shares how writing your God-story can become a lifeline of calm, courage, and faith — and why your words matter more than you think.
Through her personal testimony of journaling during a season of panic attacks, you’ll discover how expressive writing brings emotional healing, helps you see God’s fingerprints in your story, and even strengthens your legacy of faith.
Key Takeaways:
Why writing your God-story heals anxiety and calms your body 
Turning points you can use in Bonnie's healing journey – from panic attacks to peace and wellness
The spiritual truth: your story matters to God and your wellness 
The science of expressive writing: how 15 minutes lowers stress and restores peace
A simple “Your Story Matters” practice you can try this week
Breath Prayer:
Inhale: My story matters to You, Lord
Exhale: I will not keep silent.
Scripture:
“Let the redeemed of the Lord tell their story.” – Psalm 107:2
→ Registration Opens! Join Bonnie's "Writing Your God-Story with Jesus" — an 8-week soul care journey to heal anxiety, grow peace, and leave a legacy of faith.  Register today at mysoulcareschool.com
→ Take the FREE Soul Care Quiz at soulcarequiz.com
Get your personal wellness assessment and learn which area of soul care you need most.

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

Finding God’s Peace in a Week of Tragedy: How to Quiet Negativity and Fear #180 Sep 15, 2025

Show notes

This past week, the news has been heavy and unsettling. In the wake of tragedy and fearful headlines, it’s easy to feel overwhelmed and weighed down by negativity. But you don’t have to stay stuck in fear.

In this week’s episode, Bonnie shares how to break free from negativity’s grip and discover how God renews your mind with peace. Through scripture, science, and soul care practices, you’ll learn how to quiet the noise, recognize the small new beginnings God is planting in your life, and take one step that brings clarity, calm, and hope.

Friend, you don’t need to figure out the whole picture. You just need one faithful step—and the reminder that God’s power shines through you, even in jars of clay.

Key Takeaways:
Why negativity bias makes painful news cling to us more than positive experiences  How focusing on meaningful, positive action rewires your brain for peace and resilience  What Jesus’ parable of building a tower teaches us about releasing and rebuilding with Him  Why you are called to be Christ’s ambassador in this generation  A simple soul care practice: take one small step toward the “tower” God is building in your life
Breath Prayer:
 Inhale: We have this treasure in jars of clay… 
Exhale: to show this surpassing power is from God
Scripture:
“Now we have this treasure in jars of clay to show that this surpassingly great power is from God and not from us. We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not forsaken; struck down, but not destroyed.” – 2 Corinthians 4:7–9

Gen Z Leads Church Attendance Articles & Reserach:
https://www.christianitytoday.com/2025/09/study-gen-z-leads-church-attendance-average/
https://www.barna.com/research/young-adults-lead-resurgence-in-church-attendance/
→ Take the FREE Soul Care Quiz at soulcarequiz.com
Get your free personal wellness assessment and learn which area of wellness you need most.

Join NEW Wellness Course: Breathe Joy with Jesus: Creating Happy Healthy Habits with God's Promises
Register at mysoulcareschool.com

Connect with Bonnie:
Bestselling Books by Bonnie:
https://amzn.to/3NpVYQd
Join the Soul Care Newsletter:
https://thebonniegray.com/subscribe
Watch Weekly YouTube Devotionals:
https://youtube.com/thebonniegray
Follow Bonnie on Instagram & Facebook:
@thebonniegray

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

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