Breathe: The Stress Less Podcast

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.comGet 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.

Fall is a season of change — kids head back to school, leaves begin to turn, and new routines take shape. But while transitions can be exciting, they can also stir up anxiety. What do I let go of? Where do I go next? Will God really be with me in this new land? In this week’s episode, Bonnie shares a tender story from her own life — launching one son into college, preparing another for his final years at home, and sensing God’s invitation to step into a new season for herself. Through scripture, science, and soul care, she explores how to face transitions not with fear, but with courage and peace. Friend, you don’t need the whole map. You just need one word, one small step, and the reminder that God goes ahead of you. Key Takeaways: Why transitions trigger stress in the brain (even good ones)How naming your season lowers stress and increases resilienceWhy courage doesn’t mean no fear — it means walking hand in hand with GodA personal story of breaking generational patterns and stepping into a Jubilee seasonA simple soul care practice to help you name and embrace your new seasonBreath Prayer:Inhale: You go ahead of me, Lord…Exhale: I am never alone. Scripture:“Be strong and courageous. Do not be afraid or in dread of them, for the Lord your God is the One going with you. He will not desert you or abandon you… The Lord is the one who is going ahead of you; He will be with you. Do not fear and do not be dismayed.” – Joshua 1:6, 8 → Take the FREE Soul Care Quiz at soulcarequiz.comGet 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.

Have you ever noticed how wearing something new, or adding a pop of color, can instantly lift your mood? Science shows that what you wear isn’t just functional — it can actually change how you feel, boost your mindset, and spark renewal from the inside out.Yet many women hesitate to give themselves this kind of attention, telling themselves it’s “unnecessary” or “shallow.” But friend, nurturing yourself with beauty and refreshment is not frivolous. It’s soul care.In this final episode of our Summer Soul Glow Up series, you’ll discover the psychology of why style and color affect your emotions, how even small wardrobe refreshes can lighten your inner load, and a soul care practice to invite God’s newness into your daily life.I’ll also share a fun and meaningful story about taking my son Caleb back-to-school shopping — and how one small wardrobe refresh unexpectedly led to one of the biggest changes in his school routine.Key Takeaways: The science of enclothed cognition — how what you wear impacts your mindset Research on color therapy and why certain colors lift mood and calm stress Why giving yourself attention isn’t shallow — it’s sacred A personal story of how a simple wardrobe refresh led to a lighter load and unexpected joy A soul care practice to refresh one item this week and invite God’s newness into your lifeBreath Prayer:Inhale: You are doing a new thingExhale: You are making a wayScripture:"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." Is. 43:19 → Take the FREE Soul Care Quiz at soulcarequiz.comGet 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/3NpVYQdJoin the Soul Care Newsletter:https://thebonniegray.com/subscribeWatch 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.

Have you ever felt like you’re stuck in survivor mode — just trying to get through the day, pushing past your own needs, and wondering if joy will ever really come?So many women believe they must wait until they’re “healed enough” or “whole enough” before joy is possible. But friend, joy isn’t the end result of healing. Joy is part of the healing. In this episode, you’ll discover how neuroscience and Scripture show us that even the smallest joys — a laugh, a sweet moment, or something as simple as a s’more by the fire — can begin to rewire your heart from survival into belovedness. I’ll share a tender personal story of how God used a summer evening with my kids to show me it’s never too late for joy, and how choosing joy — even in the middle of tears — is a sacred step of healing. Key Takeaways:
 Why small joys help rewire your brain out of survival mode
 How “false safety mechanisms” from trauma silence your desires — and how to break free
 Why Jesus invites you to taste joy even before you’re fully healed
 A personal story of how a simple summer night with my boys became a moment of healing joy
 A practical soul care practice to take one small joy step this week Breath Prayer:
Inhale: Those who sow in tears Exhale: will reap with shouts of joy Scripture:
“Those who sow in tears will reap with shouts of joy.” Psalm 126:6 Join NEW Wellness Course: Breathe Joy with Jesus: Creating Happy Healthy Habits with God's Promises Register at mysoulcareschool.com → Take the FREE Soul Care Quiz at soulcarequiz.comGet your free personal wellness assessment and learn which area of wellness you need most. 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.

Do you ever find yourself feeling stuck — when your days all start to look and feel the same? One of the hidden stressors we often overlook is emotional stagnation. When our brains aren’t being challenged with fresh experiences, our emotional well-being dips — to stress or low mood. In this special episode, I sit down with Grammy-nominated violinist and teacher Joseph Christianson to explore the soul care power of music and learning something new. In this episode, you’ll learn:Why learning something new can help you break out of emotional stagnation and feel more joyHow music combines creativity, mindfulness, and joy to refresh your spiritA simple technique from Joseph to overcome perfectionism and embrace learning with joyA practical soul care challenge to boost your joy Breath Prayer: Inhale: I will sing a new song to youExhale: I will make music to you Scripture: “I will sing a new song to you, O God; I will make music to you.” Ps.144:9 Special Gift from Joseph: Try a FREE violin lesson with Joseph! → https://www.josephviolin.com/teaching Watch the interview with Joseph https://youtube.com/@thebonniegray?feature=shared Join NEW Wellness Course: Breathe Joy with Jesus: Creating Happy Healthy Rhythms with God's Promises Register at mysoulcareschool.com → Take the FREE Soul Care Quiz at soulcarequiz.comGet your free personal wellness assessment and learn which area of wellness you need most. Connect with Bonnie: Bestselling Books by Bonnie:https://amzn.to/3NpVYQd Join the Soul Care Newsletter:https://thebonniegray.com/subscribeWatch Weekly YouTube Devotionals:https://youtube.com/thebonniegrayFollow 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 walked into a space and instantly felt lighter, calmer, or inspired — just because of what you saw? Beauty isn’t just decoration. Science shows that what surrounds you can change how you feel, help you break stress cycles, and even make new habits stick.Yet many Christian women hesitate to add beauty to their own lives — worrying it’s “selfish” or “unnecessary.” But friend, God designed beauty as a gift to restore your soul. It’s not extra. It’s essential.In this episode, you’ll discover how adding beauty into your space can renew your spirit and spark joy — inside and out. You’ll learn the neuroscience of why beauty matters, how visual cues can help you stick to life-giving rhythms, and a simple soul care practice to bring God’s peace and joy into your daily environment.I’ll also share a personal story of the surprising way adding color to my own bedroom has transformed my mornings — giving me a more peaceful start to the day and helping me connect more deeply with God.Key Takeaways:
 The neuroscience of how beauty lowers stress and boosts motivation
 Why visual cues are powerful triggers for building new habits
 How God uses beauty to reflect His care for you — it’s not “extra,” it’s essential
 A personal reflection on “clothing yourself with Christ” and embracing His beauty in your life 
 A practical soul care challenge to add one beauty cue to your environment this week Breath Prayer:
 Inhale: You make all things beautiful
 Exhale: in your time Scripture:
 “He has made everything beautiful in its time.”
 Eccl.3:11 Join NEW Wellness Course: Breathe Joy with Jesus: Creating Happy Healthy Habits with God's Promises Register at mysoulcareschool.com → Take the FREE Soul Care Quiz at soulcarequiz.comGet your free personal wellness assessment and learn which area of wellness you need most. 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.

In today’s busy, burnout-prone world, joy can feel like a luxury. But here’s a surprising truth: nearly 1 in 3 adults hasn’t shared a meal with someone outside their household in over a month. And yet, science shows that simple connection — like eating together or laughing over a board game — is one of the most powerful ways to restore our emotional well-being.In this episode, you’ll learn why joy is meant to be shared — and how God uses ordinary moments of togetherness to calm your nervous system, lift your mood, and spark healing from the inside out. You’ll discover the soul care science behind connection and the spiritual invitation to let joy back in — not someday, but now. Key Takeaways:
 The neuroscience of why shared meals reduce stress and increase connection
 How playing a board game boosts dopamine and builds joy

A grace-filled perspective on hospitality that makes it easier to invite others in
Why ordinary moments of joy are some of the most sacred A two-part soul care tip to help you glow from the inside out — no perfection needed Breath Prayer:
Inhale: they broke bread togetherExhale: with glad and sincere heartsScripture:
“They broke bread in their homes and ate together with glad and sincere hearts.”
Acts 2:46 Join NEW Wellness Course: Breathe Joy with Jesus: Creating Happy, Healthy Habits with God's Promises. Register at mysoulcareschool.com FREE Calming Crochet Bonus - sign up at mysoulcareschool.com! → Take the FREE Soul Care Quiz at soulcarequiz.comGet your free personal wellness assessment and learn which area of wellness you need most. 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.

This week on Breathe, we’re talking about something that keeps so many women from experiencing real joy: guilt — especially the hidden kind that whispers, “You don’t deserve this.”Have you ever felt bad for doing something that made you happy? Like taking a break, saying no, or choosing what’s good for your soul? You’re not alone — and it’s not your fault.In this episode, Bonnie shares a deeply personal story from her childhood — a pink outfit, a heart full of hope, and the moment joy was lost. But she also shares how Jesus met her in that memory — and how He can meet you in yours too.Key Takeaways: How your brain uses visual cues to form habits (both good and bad)
 The neuroscience of why clutter creates stress and how to reset your mind
 Why your environment matters when building new rhythms of rest and joy
 A simple soul care practice called the “Summer Soul Toss” to refresh your space — and your spirit Breath Prayer
Inhale: Your steadfast love never ceases.
Exhale: Your mercies are new every morning Scripture:“The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning.”Lamentations 3:22–23 Join NEW Wellness Course: Breathe Joy with Jesus: Creating Happy Healthy Habits with God's Promises Register at mysoulcareschool.com → Take the FREE Soul Care Quiz at soulcarequiz.comGet your free personal wellness assessment and learn which area of wellness you need most: emotional, physical, spiritual, or social wellness. 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.

This week on Breathe, we’re talking about something that might be stealing your joy without you even realizing it: visual and emotional clutter.If your environment feels messy, your mind might feel the same way — scattered, overwhelmed, or stuck in old patterns.In this episode, Bonnie shares a surprising story of how one painful moment helped her realize that healing sometimes starts with what you remove — not just what you add.Key Takeaways:How your brain uses visual cues to form habits (both good and bad)
The neuroscience of why clutter creates stress and how to reset your mind
Why your environment matters when building new rhythms of rest and joy
 A simple soul care practice called the “Summer Soul Toss” to refresh your space — and your spirit Breath Prayer:
 Inhale: Your steadfast love never ceases.
 Exhale: Your mercies are new every morning.Today's Scripture to Write on Your Heart:“The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning.” - Lamentations 3:22–23Plus, Bonnie shares a sneak peek of something special coming next week — a new course designed to help you turn soul care into joyful action, with a bonus tool to help your body release serotonin and feel calm and renewed.Want to find out what kind of care your body and emotions need most right now?
 Take Bonnie’s FREE 2-minute Soul Care Quiz at soulcarequiz.com Take the FREE Soul Care Quiz — What kind of wellness do you need most?
Feeling overwhelmed, exhausted, or stuck in survival mode? Take this free personal wellness assessment and discover which of the 4 types of soul care — emotional, physical, spiritual, or social — will help you replenish your peace and joy with God. → Take the free quiz at https://soulcarequiz.comConnect with Bonnie:Bestselling Books by Bonnie:https://amzn.to/3NpVYQdJoin the Soul Care Newsletter:https://thebonniegray.com/subscribeWatch Weekly YouTube Devotionals:https://youtube.com/thebonniegrayFollow Bonnie on Instagram & Facebook:@thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Did you know that stepping into the sunlight is one of the most powerful ways to boost your mood and restore your soul?In this episode of the Summer Soul Glow Up series, Bonnie shares how God's creation of light is not only a spiritual gift — it's also a scientific one. You'll discover how natural sunlight impacts your emotions, your energy levels, and even your sleep. Plus, Bonnie shares a personal story of how starting her mornings in the light transformed her emotional wellness during a difficult season of insomnia and burnout.This episode will inspire you to take one simple step — go outside and soak up the sunshine — and remind you that God created light to help your body and spirit heal.Key Takeaways from Today’s Soul Care:How sunlight increases serotonin and improves your moodWhy God designed light as a powerful form of healingHow habit stacking helps you build joyful, life-giving rhythmsA soul care practice to help you begin your day with calm and joyBreath Prayer:Inhale: Let there be light…Exhale: And God saw that it was good.Scripture of the Week:Genesis 1:3 – “And God said, ‘Let there be light,’ and there was light. And God saw that the light was good.”Featured Resource: FREE Soul Care Quiz at soulcarequiz.comTake the FREE Soul Care Quiz — What kind of wellness do you need most?
Feeling overwhelmed, exhausted, or stuck in survival mode? Take this free personal wellness assessment and discover which of the 4 types of soul care — emotional, physical, spiritual, or social — will help you replenish your peace and joy with God. → Take the free quiz at https://soulcarequiz.com Connect with Bonnie:Bestselling Books by Bonnie: https://amzn.to/3NpVYQdJoin the Soul Care Newsletter: https://thebonniegray.com/subscribeWatch 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.