Breathe: The Stress Less Podcast

Feel weary, but don’t know how to stop worrying? Want to find your joy, but feel exhausted overthinking? Learn how to respond to stress and stop anxiety using three. Soul care coach Bonnie shares 3 key ways to lower stress hormone cortisol and release calming hormone serotonin to restore God’s peace and calm. This episode will help you to learn scientific tips based on scripture to help ease anxiety and sleep better. Learn to: Replace the lie that triggers anxiety with the truth to set you free Breath Prayers: How to activate your body’s Rest Response & restore peace to your emotions Left Brain & Right Brain Science: How to turn off anxiety the way God designed your nervous system to work Heal burnout using a powerful soul care technique in any situation to stop anxiety right away Scripture: “Be still, and know that I am God” (Psalm 46:10). Soul Care Tip: UCLA Brain imaging study to show how naming stressors lower anxiety, power of journaling, pursed lip breathing technique. LINKS & RESOURCES Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Sign up for the FREE Breathe Wellness Bible Study at thebreathebook.com Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life.\ Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

At night, do you ever try to fall asleep but find you can’t turn off the overthinking even though you’re exhausted? Or during the day, you're trying to move forward, but you feel drained of energy, weighed down by your worry? Learn how to help signal your body to respond to stress and stop overthinking and sleep better, by activating a counter-balancing relaxation response designed by God. Soul care coach Bonnie shares 3 key ways inspired by one of Jesus’ approaches in Scripture, backed by scientific tips to help ease anxiety and sleep better. This episode will help you calm your mind and body to better tackle what you need to take care of during the day and rest better at night. Learn: - The power of touch eases feelings of depression - How your daytime activities determine how much melatonin your body releases to help you sleep at night - How to stop the brain’s stress response of overthinking and ease body pain. - 7 foods to eat that help your body relax This Week's Memory Verse: “Be still, and know that I am God” (Psalm 46:10). Soul Care Tip: Why spending face-to-face time improves sleep and rest, why walking 10 minutes lowers anxiety more than 45 minutes at the gym, plus: how your body creates melatonin. LINKS & RESOURCES Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life. Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Join the FREE Breathe Wellness Book Club to tackle for areas of well-being: emotional, physical, spiritual, and social wellness at http://thebonniegray.com/breathe. Get 4 LIVE Sessions + Community Support! Get Bonnie’s FREE New Breathe Devotional on the YouVersion Bible App https://www.bible.com/en/reading-plans/35708 Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

What type of mindset makes us vulnerable to chronic stress, anxiety & depression? When you are stressed, what automatic coping mechanisms have you adopted that don’t help, but diminish your wellness?  What holds you back from getting the rest that you need when you’re stressed?   Soul care coach Bonnie shares how to ditch mindsets that keep you stuck in anxiety, worry, and stress and what you can do to stop the stress, when you need it most. This episode will help you let go of unhealthy thinking patterns and replace them with a healthy biblical mindset to create a new rhythm to stop the stress cycle. Learn: - 4 Key Reasons People Stay Stuck in Stress - Which mindsets make us vulnerable to chronic stress, anxiety & depression - the 3 Step Breathe Rhythm to release stress and restore God’s peace and joy - Two simple soul care techniques to lower stress by 25% right away Scripture” “Be still, and know that I am God” (Psalm 46:10). Soul Care Tip: The science behind why hiding negative emotions stresses the body, therapeutic benefit of tea and flowers. LINKS & RESOURCES Take the Soul Care Quiz at soulcarequiz.com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life. Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Join the FREE Breathe Wellness Book Club to tackle for areas of wellbeing: emotional, physical, spiritual, and social wellness at http://thebonniegray.com/breathe. Get 4 LIVE Sessions + Community Support! Get Bonnie’s FREE New Breathe Devotional on the YouVersion Bible App https://www.bible.com/en/reading-plans/35708 Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here!   FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

Do you ever feel so worried, you can’t seem to turn off those worrisome thoughts? Have ever felt misjudged or shamed for not “trusting God” when you tried to confide in your anxieties, worries, or depression? Feeling emotionally broken is not a sign that your faith is weak. In fact, seeking healing for your heart may be the most powerful act of faith God is calling you to today. To encourage you, Soul Care coach, author, and speaker Bonnie Gray will help you replace the three biggest lies that trigger anxiety with three powerful truths to set you free, when she discovered as she researched Scripture during her healing journey. Learn: - Top 3 common lies that trigger anxiety & 3 truths to set you free - 4 areas of wellness you be missing most to flourish with God’s peace -  How to activate your body’s Rest Response and restore peace to your emotions - Two powerful soul care techniques to stop anxiety right away in any situation -  Breath Prayers to restore calm overwhelm to your body day or night Breath Prayer Promise: (Inhale) I cast my cares on you (Exhale) Because you care for me. Scripture” “Cast all your cares on him because he cares for you” (1 Peter 5:7).Soul Care Tip: The science of anxiety relief using breath prayers, a 10-minute walk, and looking at flowers. LINKS & RESOURCES Take the Soul Care Quiz at http://soulcarequiz.com/– your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life. Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Join the FREE Breathe Wellness Book Club to tackle four areas of well-being: emotional, physical, spiritual, and social wellness at http://thebonniegray.com/breathe. Get 4 LIVE Sessions + Community Support! Get Bonnie’s FREE New Breathe Devotional on the YouVersion Bible App https://www.bible.com/en/reading-plans/35708 Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

Do you ever feel guilty or selfish at the idea of spending time, money, or attention on something that would bring you peace, joy, or help you take better care of yourself?  Isn’t self-care selfish and soul care too focused on me-me-me? Is this concept even biblical? Bonnie shares how self-care first originated as soul care from Jesus himself, as He invites us to prioritize rest.  Learn how to nurture your wellness as a faith practice with Jesus.  Meditate on God’s loving promise to help you practice peace. Refresh your mind with biblical truth and calming peace as Bonnie shows you how. Bonnie continues her series “Moving from Anxiety to Rest”.  Learn: - Learn why avoiding soul care and self care increases anxiety - How to move faith from head knowledge to heart experience - To calm anxious thoughts at night so you can rest   Breath Prayer Promise: (Inhale) Stay with me Jesus (Exhale) You understand. Scripture: “You will no longer be called ‘Forsaken’ . . .But you will be named my Delight . . .For the Lord delights in you.” isaiah 62:4–5Soul Care Tip: The science behind stopping negative rumination at night LINKS & RESOURCES Get Bonnie’s FREE New Breathe Devotional on the YouVersion Bible App https://www.bible.com/en/reading-plans/35708 Join the FREE Breathe Wellness Bible Study to tackle areas of well-being: emotional, physical, spiritual, and social wellness at http://thebonniegray.com/breathe. Get 4 LIVE Sessions + Community Support! Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz at com Learn which areas of wellness you’re missing the most. Take this FREE Personal Wellness Assessment to get a stress-less analysis to find out how to recover God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

How do you change the negative way you feel about yourself? How do you get rid of negative emotions that interrupt your day, causing you to feel numb and lose your joy? Bonnie shares how to turn to God’s loving words of affirmation instead & find your peace.  Learn how to quiet negative self-talk and use it as a single to nurture your emotions with God. Meditate on God’s loving promise to help you practice peace in today’s episode. Refresh your mind with biblical truth and calming peace as Bonnie shows you how. Bonnie continues her series “Moving from Anxiety to Rest.”  Learn: - Learn 4 different ways we respond to stress - How to change automatic responses to respond with confidence - Stop feelings of guilt or shame to pursue - Turn off negative self-talk & replies to lies with truth. Breath Prayer Promise: (Inhale) Stay with me Jesus (Exhale) You understand. Scripture: "For I will satisfy the weary soul, and every languishing soul I will replenish” (Jer. 31:25 ESV)Soul Care Tip: The science of Anxiety Avoidance, Naming Worries Reduces Anxiety, and Pursed Lip Breathing LINKS & RESOURCES Get Bonnie’s FREE New Breathe Devotional on the YouVersion Bible App https://www.bible.com/en/reading-plans/35708 Join the FREE Breathe Wellness Bible Study to tackle four areas of well-being: emotional, physical, spiritual, and social wellness at http://thebonniegray.com/breathe. Get 4 LIVE Sessions + Community Support! Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz at http://soulcarequiz.com/ Learn which areas of wellness you’re missing the most. Take this FREE Personal Wellness Assessment to get a stress less analysis to find out how to recover God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

How do we experience the peace in our bodies and emotions that we know we have in Jesus? We do we calm the storms in our critical thoughts when life plans fall apart? Bonnie shows you how to break the anxiety bond your mind creates in moments of stress and calm your mind with God’s peace. Bonnie focuses on your spiritual wellness in her series “Moving from Anxiety to Rest.” Meditate on God’s loving promise to help you practice peace in today’s episode. Refresh your mind with biblical truth and calming peace as Bonnie shows you how. Learn: - To break the anxiety bond your mind creates in moments of stress - How to quiet mind from critical thoughts and respond to Jesus’s voice instead - Why your body experiences anxiety when you don’t understand why - How to calm your fears and emotional overwhelm with Jesus - To use a simple prayer practice to stop anxious thoughts right away - To Improve spiritual wellness by learning how to hear Jesus in the storms of life Breath Prayer Promise: (Inhale) I Will Not Be Afraid (Exhale) For You Are With Me Scripture: ‘Take heart; it is I.Do not be afraid.’ Mark 6:50 Soul Care Tip: Bonnie shares how to replace negative neural pathway with God’s truth and affirmation. Using imaginative prayer to invite Jesus into your storm. LINKS & RESOURCES Register FREE for Bonnie’s FREE Breathe Wellness Bible Study to tackle four areas of well-being: emotional, physical, spiritual, and social wellness at http://thebonniegray.com/breathe. Get 4 LIVE Sessions + Community Support! Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz at http://soulcarequiz.com/ Learn which areas of wellness you’re missing the most. Take this FREE Personal Wellness Assessment to get a stress-less analysis to find out how to recover God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

Is your body telling you that you’re stressed out? Maybe your hair is falling out, you’re getting rash, fibromyalgia worsening, tension headaches, or pure exhaustion? Our body is the last line of defense when it comes to stress. We’re so good at pushing through, we go into survival mode. But, God cares about you! He reaches down to rescue us from the sea of stress when we’re overwhelmed. Bonnie focuses on your physical wellness in her series “Moving from Anxiety to Rest”.  Get refreshed by meditating on God’s loving promise to carry you in today’s episode. Refresh your mind with biblical truth and encourage your soul with calming peace as Bonnie shows you how. Learn: - Why your body breaks down with stress when you ignore it - How God values your physical wellbeing - 2 Actions Jesus Takes to Help Us Feel Better - Improve physical wellness using Scripture Promise - Restore calm using imaginative prayer & your “peaceful” place Breath Prayer Promise: (Inhale) In Peace, You Help Me Lie Down in Safety (Exhale) You Carry Me Scripture: “In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety” (Psalm 4:8) He reached down from on high and took hold of me.” Psalm 18:16 Soul Care Tip: Using nature-guided imagery lowers stress when we use it in prayer  LINKS & RESOURCES Join Bonnie’s FREE Breathe Wellness Bible Study to break free from stress, worry, and anxiety at http://thebonniegray.com/breathe. Get 4 LIVE Sessions + Community Support with Bonnie Gray. Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz to learn which areas of wellness you’re missing the most. Take this FREE Personal Wellness Assessment to get a stress-less analysis to find out how to recover God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.com  See omnystudio.com/listener for privacy information.

Do you ever feel so worried, you can’t seem to turn off those worrisome thoughts? Have ever wondered why God hasn’t freed you from your worrisome thoughts, even though you’ve prayed worries would go away? Perhaps you’ve felt God has been silent, and wonder if God will get tired of your weariness. You want to learn how to feel closer to God’s love for you. Bonnie continues her series “Move from Anxiety to Rest” to help you cast your worries to God and really let them go.  Be renewed by meditating on God’s loving promise to take care of you in today’s episode. Pause to refresh your mind with biblical truth and encourage your soul with calming peace as Bonnie shows you how. Learn: - Why ignoring our worries generates more stress - Why releasing stress helps us better hear God’s answers when we pray - How stress numbs to the beauty around us - Be encouraged that God never grows tired of our worries - How to release your worries to God using Breath Prayer “Cast Your Cares” Breath Prayer Promise: (Inhale) I Cast Your Cares on You (Exhale) because You care for me. Scripture: “Cast all your anxiety [cares] on him because he cares for you.” 1 peter 5:7 Soul Care Tip: Listing Worries Eases Anxiety, Expressive Writing Changes Brain Waves  LINKS & RESOURCES Join Bonnie’s FREE Breathe Wellness Bible Study to break free from stress, worry, and anxiety at http://thebonniegray.com/breathe. Get 4 LIVE Sessions + Community Support with Bonnie Gray. Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz to learn which areas of wellness you’re missing the most. Take this FREE Personal Wellness Assessment to get a stress-less analysis to find out how to recover God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

How do you create wellness habits that really stick? You might be saying to yourself, “I just don’t want to waste time, money, resources, or attention on the idea that I had - that would bring me joy or peace”. Perhaps you’ve had an idea that you’ve tried to forget as the weeks of January have gone by?  That you don’t fear you don’t have what it takes? Or doubt that God will give you what you need to do what you feel inspired to do? Rather than getting stuck, how can we do new things that inspire us? Studies have shown by the end of January, a lot of people feel discouraged because they weren’t able to put into practice all the hopes that had for the new year. Bonnie shares how you can create new healthy habits and move forward in your endeavors, using scientific tips proven to work and Scripture to move you from anxiety to rest.  Learn: - The 3 Keys to developing habits successfully - Why “Learn” is a powerful action in soul care and in faith.- The key to helping your brain re-wires itself to develop new habits you want - Why fear of wasting time on yourself creates anxiety - Stop anxiety in your body & emotions using the Breath Prayer “You go before me” Breath Prayer Promise: (Inhale)You go before me (Exhale) and you follow meYou go before me and you follow me. You place your hand of blessing on my head. (Psalm 139:5) Scripture” Therefore, let us approach the throne of grace with boldness, so that we may receive mercy and find grace to help us in time of need. Hebrews 4:16Soul Care Tip & Scientific Research: Studies show the conditions and elements that support successful habit formation.  LINKS & RESOURCES Stop anxious thoughts with God’s Word with soul care wellness! Join Bonnie’s FREE Breathe Wellness Bible Study to break free from stress, worry, and anxiety at http://thebonniegray.com/breathe. Get 4 LIVE Sessions + Community Support with Bonnie Gray. Pre-order Bonnie’s new book to break free from stress, worry, anxiety, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz at http://soulcarequiz.com/ Learn which areas of wellness you’re missing the most. Take this FREE Personal Wellness Assessment to get a stress-less analysis to find out how to recover God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! Want to connect with Bonnie More? Follow her at http://instagram.com/thebonniegray http://facebook.com/thebonniegray FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.