Breathe: The Stress Less Podcast

Do you wake up anxious first thing in the morning? Your mind is racing with thoughts of what you need to get done today and what you failed to do yesterday. If this is a pattern for you, we challenge you to break the morning cycle of worry with prayer!   In this episode preview from Teach Us to Pray, host Christina Patterson shares what to pray in the morning for a worry-free day.   Discover More Episodes of Teach Us to Pray with Christina Patterson: 3 Signs God Is Trying to Get Your Attention: https://bit.ly/42MSUTf / https://spoti.fi/42uBdYS  How to Turn Your Worries into Prayers: https://apple.co/3I4FPgd / https://spoti.fi/3VTyWUO  How to Pray When You Sense God Moving You In a New Direction: https://apple.co/42tOrVJ / https://spoti.fi/3BoBwIJ  Why Prayer Is So Hard: https://apple.co/3pz8jZ9 / https://spoti.fi/3LUNSx9   Follow the Show: Apple Podcasts: https://apple.co/3NBnXgt Spotify: https://spoti.fi/3NXSghL Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

What is something God has been touching your heart to let go of, but you doubt if it’s God asking you to change, someone else, or yourself?  What is something God wants to add new in your life? One of the biggest challenges to mental health is indecision and feeling stuck:  Which voice is God’s or is someone else’s expectations? Expectations are hard to manage because God may be prompting you to make changes, yet it can become confusing: is it really God calling me to let go of certain roles or responsibilities, or is it just my idea, or is it someone else’s expectations that I’m afraid to disappoint. Soul Care coach Bonnie will help give you confidence and clarity to make decisions using three passages in Scripture to discern whose voice may be causing you confusion. Learn scientific tips based on scripture to ease anxiety in decision-making. Learn to: Ask questions to ask yourself to discern and grow in confidence Apply a 3-point litmus test using 3 passages of scripture to know if expectations are from God’s voice or someone else. Identify if your fear or confusion is from a voice from the past Discern if your doubt is from fear of others’ judgments, letting God down, or self-doubt. Let go and choose rest without giving in to pressure from people you admire or want approval from. Scripture: The Good Shepherd (John 10), Fruits of the Spirit (Galatians 5:22-23), Qualities of Jesus' Voice (Matthew 11:29) Scripture: “Come to me those who are weary…  and find rest for your souls.” Matthew 11:28-Soul Care Tip: Nature Sounds lower anxiety LINKS & RESOURCES Download 3 FREE Gifts when you order Breathe: 12 breath prayers, 5-day guided devotional + 5 guided audio scripture meditations. Click here to sign up! Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most. 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 Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

LINKS & RESOURCES Download FREE Gifts when you order Breathe during the month of May: a 5-day guided devotional to refresh weary hearts + 5 guided audio prayer quiet times, PLUS printable Breath Prayer cards inspired by Scripture.Click here to sign up! Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Join Bonnie & 40+ speakers at the Christian Parenting Event online. Get $20 off using this link & the code: FRIENDSANDFAMILY23 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.com Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

We all want to start anew and spring is in the air. But, how do we let go of our fear and say yes to the new things God has for us? Learn how to let go of roles and responsibilities instead of holding yourself back because of fear. Plus, with secular meditation so popular in our culture as stress relief tool, what is the difference between secular and biblical meditation? Soul Care coach Bonnie answers this question and will guide you in a special episode to guide you in biblical meditation so you can say yes to God and say no to fear. Learn scientific tips based on scripture to help ease anxiety. Learn to: Set your heart free from fear of uncertain and anxiety using God’s Word What is the difference between secular and biblical meditation for stress relief How to slow down to savor God’s peace and presence Enjoy a guided audio quiet time using the Lectio Divina – “divine reading” method Scripture: “I run in the path of your commands for you have set my heart free.” Psalm 119:32 Soul Care Tip: This week, Bonnie talks to us about meditation for stress relief LINKS & RESOURCES Download FREE Gifts when you order Breathe during the month of May: a 5-day guided devotional to refresh weary hearts + 5 guided audio prayer quiet times, PLUS printable Breath Prayer cards inspired by Scripture.Click here to sign up! Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Join Bonnie & 40+ speakers at the Christian Parenting Event online. Get $20 off using this link & the code: FRIENDSANDFAMILY23 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.com Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

How do we know we’ve entered a season of burnout and really need to make some changes – or maybe the Lord is saying it’s time to grow and God’s stretching you in order to grow? Bonnie shares 4 signs to know the difference between pushing through or it’s time to make changes that may be disruptive, but necessary. Learn how the pick-yourself-up-by-the-boostraps mindset may not be how God is calling you to walk with him in your current season of faith. Soul Care coach Bonnie will share answers to these questions. Learn scientific tips based on scripture to help ease anxiety. Learn to: Understand the difference between burnout and a season of being stretched in order to grow Identify signs in 4 areas of wellness that signal burnout: emotional, physical, spiritual and social 4 Mental Health Benefits Listening to Stories How being too strong doesn’t mean you’re more spiritual & hurts you Breath Prayer: Inhale: When I feel afraid. Exhale: I will trust in you. Scripture: When I feel afraid, I will trust in YouSoul Care Tip: Listening to stories, Taking a Walk, and Relaxing Benefits of Activating Your Auditory Senses LINKS & RESOURCES Listen to “4 Practical Ways to Avoid Burnout” with Bonnie on the Proverbs 31 Ministry Podcast Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Join Bonnie & 40+ speakers at the Christian Parenting Event online. Get $20 off using this link & the code: FRIENDSANDFAMILY23 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.com Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Ever feel fatigued but not sure why? Most of us don’t run marathons, yet we find ourselves sluggish after a day of sitting at our desks. Guess what causes more fatigue: food deprivation or social isolation? As people of faith, how can we respond to fatigue and feel renewed with vitality the way God designed for our emotions and bodies? As parents of faith, how do we raise children to be stress-resilient, so they aren’t fatigued and practice healthy mental health habits? Soul Care coach Bonnie Gray will share answers to these questions. Learn scientific tips based on scripture to help ease anxiety. Learn to: The one key ingredient that will help you to raise your kids to be stress-resilient and protect their mental health well-being The surprising reason why your body gets fatigued and how to renew your energy levels (and it doesn’t involve the gym) Create this one rhythm to recover from stress from the work week & kid’s schoolwork Right brain and left brain anxiety and how God created your body to respond to stress & to recover Breath Prayer: Inhale: When I pass through the waters. Exhale: You will be with me. Scripture: When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.” Is. 43:2Soul Care Tip: Family Adventures, The joy of anticipation, novelty, and power of new experiences LINKS & RESOURCES Join me & 40+ speakers at the Christian Parenting Event online. Get $20 off using this link & the code: FRIENDSANDFAMILY23 Get a copy of Bonnie’s new book #1 New Audiobook Release on Amazon in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm 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.com Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

When the news is so discouraging and traumatic events trigger anxiety, how do we cope? As you scroll through news stories, you are absorbing stress and triggering anxiety. As people of faith, how can we release the stress and still live in this world? We don’t live in a bubble - where we are Pollyanna and “everything is fine” - yet we don’t want to run around like the “The sky is falling." Soul Care coach Bonnie answers, “Where is that balance? Where is that godly response & perspective?” This episode will help you to learn scientific tips based on scripture to help ease anxiety. Learn to: Why reading the news triggers the body’s stress response How to practice the power of listening & being present even when you feel fear 3 Ways to respond to discouraging news based on scripture & science to create a shield to guard against anxiety: sharing kindness, helping someone, and smile How to lower the stress hormone cortisol and release calming hormone serotonin to stop the panic How do we respond to discouraging news? Breath Prayer: Inhale: When I pass through the waters. Exhale: You will be with me. The Power of Gaze Scripture: “We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed (2 Cor.4:7-9).Soul Care Tip: 5 practices: Show Kindness, Help Someone, Smile, The Gaze, In-Person Get-togethers 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 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. 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 Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

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

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

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