Breathe: The Stress Less Podcast

Have you ever noticed that after pouring out love, hosting, caring, cooking, cleaning, and trying to make everything meaningful for everyone… your body suddenly crashes?In today’s episode, Bonnie unpacks the Overgiving Crash — that drained, blank, emotional dip that often hits right after big holidays and busy seasons. You’ll learn why it happens, what your body is trying to tell you, and how God gently meets you in those weary places.Bonnie also explains the cortisol dip — the biological drop that leaves you feeling tired, foggy, or flat after you’ve been “on” for days — and shares the simple soul care shift that can restore your spark as you enter the Christmas season.Learn how to help your nervous system reset… and how to let God renew your strength with tenderness and love. Key Takeaways: Why the “overgiving crash” happens after holidays and emotionally demanding seasons What a cortisol dip is — and why it leaves you feeling drained or suddenly exhausted How God restores your strength when you pause and let Him care for your tired heart The science behind anticipatory joy — and why choosing one small thing you love lifts your mood A simple soul care practice to help you reconnect with peace as the holiday season begins Breath PrayerInhale: You renew my strengthExhale: You are my hope Scripture“He gives strength to the weary and increases the power of the weak…
Those who hope in the Lord will renew their strength.” — Isaiah 40:29–31 → Register "Advent Wellness Course" to lower holiday stress with God's peace, hope, joy, and love at mysoulcareschool.com → Eucalyptus Shower Steamers for instant calm at Bonnie's Soul Care Store → Take the FREE Soul Care Quiz at soulcarequiz.comGet 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.

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 watersExhale: 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.comGet 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.

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. 32:7Soul Care Tips: 3 tips to heal your hurting heart during ThanksgivingLINKS & 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.

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 weightExhale: 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.comGet 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.

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 plannedWhy Jesus is the ultimate Guide who leads you with kindness and careThe power of curiosity — how trying something new rewires your brain for peaceOne soul care practice to help you find renewal in this season of changeBreath 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.comGet 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/subscribeWatch Weekly YouTube Devotionals:https://youtube.com/thebonniegrayBestselling Books by Bonnie:https://amzn.to/3NpVYQdFollow Bonnie on Instagram & Facebook:@thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

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 PrayerInhale: There is no fear in your love, GodExhale: 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=vlDan 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.comGet 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.

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 masterpieceExhale: 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.comGet 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/subscribeWatch Weekly YouTube Devotionals:https://youtube.com/thebonniegrayBestselling 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 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 LordExhale: 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.comGet 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.

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.comGet 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.

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 weekBreath Prayer:Inhale: My story matters to You, LordExhale: 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.comGet 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/subscribeWatch Weekly YouTube Devotionals:https://youtube.com/thebonniegrayBestselling Books by Bonnie:https://amzn.to/3NpVYQdFollow Bonnie on Instagram & Facebook:@thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.