Breathe: The Stress Less Podcast
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Breathe: The Stress Less Podcast

Bonnie Gray

Breathe: The Stress Less Podcast hosted by Christian author Bonnie Gray is dedicated to refreshing your soul with rest and sparking joy, so you can feel God’s love and peace. We'll walk you through scientific, scripture-backed methods of restoring calm, in order to help you stress less, take better care of yourself, and create new rhythms to rest in daily life.

Here are some topics covered in this podcast: 

  • Feeling Anxious? Cast Your Cares on God Because He Cares For You
  • 3 Ways to Break Free from Stress, Worry & Anxiety
  • How to Say No to Fear & Yes to God PLUS What's the Difference Between Secular & Biblical Meditation?
  • Is It Burnout Or Is God Stretching You? 4 Signs to Know the Difference PLUS 4 Mental Health Benefits of Stories
  • 3 Surprising Ways to Stop Overthinking, Improve Your Mood During the Day, & Get the Sleep Your Body Needs
  • The Antidote to Stress & Fatigue + The Surprising Causes – Plus Raising Stress-Resilient Kids

FOLLOW BONNIE:
Instagram: https://instagram.com/thebonniegray
Facebook: https://facebook.com/thebonniegray
Her site: http://www.thebonniegray.com

 

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Stressed by Change? How to Run & Not Grow Weary #90
September 25, 2023 - 18 min
When you want to do something new, it might be positive. But what if there’s a change that you didn’t choose and you’re faced doing new things? Learn to adapt to change so you can run into a new way of doing things you want to do and tackle stressful things you didn’t anticipate. Listen to this episode to learn the one practical powerful way to renew your peace, so you can steady steps and gain confidence when change is coming. Bonnie guides you to learn simple soul care strategies based on scripture and science to spark peace and joy to your emotions and body. Enjoy this calming pause and breathe God’s promise for you today. Learn a powerful Breath Prayer (Lectio Divina) to release stress and restore calm. Bonnie shares scripture and science of wellbeing to renew your spirit.  Learn: Why one of the biggest obstacles to change is procrastination and how to get unstuck. The science: The negative impacts to your brain when you force yourself to do things out of guilt and fear The science: The positive benefits to your brain when you find what motivates you. Breath Prayer to help you run and not grow weary to focus on what truly matters. Scripture Promise: “But those who trust in the LORD will renew their strength; they will soar on wings like eagles; they will run and not grow weary; they will walk and not faint.”Is. 40:31 Soul Care Tip: Breath Prayer, breaking the cycle of procrastination, power of small, benefits of reading, stories, and restoring power of recalling good memories LINKS & RESOURCES Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/ Get Bonnie’s new book #1 New Audiobook 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. 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 to Say Yes to God’s Best with Confidence When You’re Weary and Doubt Yourself #89
September 18, 2023 - 20 min
What gives you confidence when you’re facing a challenge or you’re starting something new? Ever keep procrastinating on what you once felt inspired to do? Listen to this episode to learn how can you be more confident as you step into what God’s called you to do or to grow in an area of your life. Learn what gives us inner confidence and helps us grow in confidence! Bonnie explores the reasons why we procrastinate or doubt ourselves and shares a soul-care tip to grow in true inner confidence with God. Bonnie guides you to practice this week’s Breath Prayer and Soul Care tip based on God’s promise to release stress. Bonnies shares scripture and the science of well-being to release stress. Enjoy learning how to cast your cares to God and renew your spirit. Learn: What builds true confidence with God to move forward even in doubt A proven, effective way to move forward in God’s power, instead of constantly doubting whether your efforts are “good enough”. How to say Yes to God’s best to flow through you rather than getting stressed striving to do your best for God. How to stop procrastinating and move out of overanalyzing mode. Scripture Promise: “Our adequacy is from God who has made us adequate.” 2 Corinthians 3:4-6 Soul Care Tip: Breath Prayer, mental health benefits of self-affirmations & God affirmations LINKS & RESOURCES Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/ Get Bonnie’s new book #1 New Audiobook 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. 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 to Quiet Your Worries & Relax When You’re Anxious #88
September 11, 2023 - 18 min
Do you find it hard to relax when you feel anxious? Is your body & your emotions telling you “I’m stressed!” even though you tell yourself “I’m fine!”? Listen to this episode to learn how to break the cycle of worries to move you out of stress mode.  Bonnie shows you how to relax in the midst of challenges as a godly pursuit with wellness benefits!  Learn this week’s Breath Prayer & soul care tips based on scripture and science to restore calm to your emotions & body. Use this meditation & practical way to refresh your soul with God’s peace! Learn:  Why taking action to relax is a key indication of our faith in our relationship with God . 2 effective ways to relax to release tension in your mind & body when you feel anxious. To explore what brings you peace and joy. Bonnie guides you to practice a Breath Prayer (Lectio Divina) to release stress in your body and emotions.  Bonnie guides you to restore calm to your body & emotions using scripture and science to release stress. Enjoy learning how to cast your cares to God and renew your spirit. Scripture Breath Prayer: Psalm 46:10 “Be still and know that I am God.” Soul Care Tip: Breath Prayer, mental health  benefits of trees, nature sounds, and quietness LINKS & RESOURCES Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/ Get Bonnie’s new book #1 New Audiobook in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz at soulcarequiz.com– your FREE personal wellness assessment – to learn which areas of wellness you’re missing most. 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.
New Beginnings and the Grace That Never Runs Out #87
September 4, 2023 - 19 min
When you want to turn a new page, begin new habits, or make changes, do you fear not having what it takes? Do you hold back in fear of wasting time or resources if it doesn’t work out? Learn how to overcome the resistance to make changes with God in this episode. Listen to this episode to learn to overcome the push of daily life to invest in what God is calling you to begin anew. Bonnie guides you to practice a Breath Prayer (Lectio Divina) to release stress in your body and emotions. Bonnie shares scripture and the science of well-being to release stress. Enjoy learning how to cast your cares to God and renew your spirit. Bonnie encourages us with reminders of how God provides what we need in the moment we need. Don’t rely on a plan, but on God’s grace - step out to see God providing one step at a time. Learn: How the science of neuroplasty helps us break bad habits & negative thinking and start new pathways for our brains towards positivity. 3 mental health benefits that neurologists have found happen to our brain when we learn something new. Why God designed us to thrive when we learn a new skill: improves cognitive functioning, and boosts our mood and happiness. How using our faith nurtures a sense of confidence in God’s direction in life. God will provide what we need in the moment we need. Scripture Breath Prayer: Isaiah 43:19 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.” Soul Care Tip: Breath Prayer, Neuroscience health benefits of learning a new skill LINKS & RESOURCES Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/ Get Bonnie’s new book #1 New Audiobook 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. 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.
Feeling Down? 4 Types of Rest You Need That Aren't Selfish to Encourage You: God Loves You #86
August 28, 2023 - 25 min
What are some of the first signs that let you know that you’re feeling discouraged? When you find it hard to pray or God feels far away, learn what simple actions you can take, so you can feel better and hear God’s loving voice. Rest isn’t the absence of activity, but allowing God to touch four different areas in your life to restore your soul and refill your energy. Listen to this episode to learn the 4 different types of rest that you need, that aren’t selfish to encourage you, instead of staying demoralized and burned out. Bonnie guides a new Breath Prayer technique using contemplative prayer practice (Lectio Divina) to release stress in your body and emotions.   Bonnie teaches this week’s Breath Prayer to restore God’s peace, based on Scripture and the science of well-being to release stress. Enjoy the contemplative prayer practice to cast your cares to God and renew your spirit.   Learn: How God invites you to stop and rest to sustain you for the journey. The health benefits of soul searching to assess what you are doing and why Four types of rest and why it matters to God: 1 - physical rest - burnout 2 - emotional rest – honesty, healing 3 - spiritual rest - encouragement from God, decision-making guidance 4 - social rest – relationship, friendship, loneliness Scripture Breath Prayer: Isaiah 43:10 “So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” Soul Care Tip: Breath Prayer, 4 types of rest LINKS & RESOURCES Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/ Get Bonnie’s new book #1 New Audiobook 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. 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.
3 Keys to Overcome Second-Hand Stress: The Lord Is My Shepherd #85
August 21, 2023 - 20 min
We’ve all heard about the negative impacts of second-hand smoke, but did you know there are negative impacts of second-hand stress and second hand-anxiety? For the strong ones and encouragers who help others, we experience a dip in our mental health and well-being because we’re pouring out so much. Listen to this episode to replenish your emotional reserves as you serve others in positions of responsibility – in ministry, friendship or family – as you support others facing challenges in health, school, relationships, finances, and life. God sees you. God knows your needs. God did not create you solely for the purpose of helping others. Practice a simple Breath Prayer meditation to release stress. Bonnie shares a soul care tip based on scripture & science to lower your stress and avoid burnout. Learn: 3 questions to ask yourself & 3 soul care actions to treat second-hand stress How much time are you spending in nature? Stop cortisol and refill on God’s peace. Do you have time where you are breathing in God’s word? Mindfulness and meditation are scientifically proven to calm the emotional brain. Learn how to create pockets of quietness to meditate. Do you have boundaries? Learn to say no, so you can help others for the long haul instead of burning out. Scripture Breath Prayer: Psalm 23:1 “The Lord is my Shepherd. I lack nothing.” Soul Care Tip: Breath Prayer, Lowering cortisol using the benefits of guided imagery in prayer, nature, using memories, mindfulness, meditation boundaries Bonnie teaches this week’s Breath Prayer to restore calm, based on Scripture and the science of well-being to release stress. LINKS & RESOURCES Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/ Get Bonnie’s new book #1 New Audiobook 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. 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.
This 1 Thing Can Lower Your Child’s Stress & Avoid School Burnout (Including Yours) #84
August 14, 2023 - 18 min
Studies show parents’ mental health suffers when their kid’s anxieties and depression increase and mental health suffers. Learn to combat one of the biggest stresses the CDC named that students suffer from — a sense of feeling alone in their stress. Learn one of the most powerful benefits to lower stress for children & prevent school burnout to meet social & academic challenges: emotional health benefits of spending time together & the family meal. Practice a simple Breath Prayer meditation to release stress. Bonnie shares a soul care tip based on scripture & science to lower your stress and avoid burnout. Learn: Signal your body to rest & Combat your body’s stress response Emotional health benefits of spending quality time together Practical Ideas to add touchpoints to connect with your kids Mental Health benefits of family meals   Scripture:  “Let my soul be at rest again for the Lord has been good to me.” - Psalm 116:7 Soul Care Tip: Breath Prayer, Benefits of Listening, Being Present & Family Meals Bonnie teaches this week’s Breath Prayer to restore calm, based on Scripture and the science of well-being to release stress. LINKS & RESOURCES Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/ Get Bonnie’s new book #1 New Audiobook 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. 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 to Calm the Chaos & Have Your Most Fulfilling Fall Ever with God #83
August 7, 2023 - 15 min
How do you make Fall your most fulling time, instead of letting busyness and chaos overwhelm you, as we return to work demands and school?  In today’s episode, learn to add one powerful but neglected ingredient to your schedule to lower negative emotions like fear, sadness, and anxiety – and boost motivation, energy, and calm, based on science and scripture! Do you feel leisure time is laziness? Learn how the brain reacts when you engage in leisure activities that focus on learning something new. Practice this week’s simple breath prayer to calm inner chaos and restore your motivation.  Bonnie shares how God uses leisure time to help you walk closer to Him and feel His peace. Bonnie guides you to calm your inner chaos with this week’s scripture meditation and use a practical soul care tip to calm your emotions and body! Scripture: Psalm 119:10 “With my whole heart, I seek you. Let me not wander from your commands.” Soul Care Tip: Breath Prayer, Benefits of Leisure time and recreational activities that involve learning Bonnie teaches this week’s Breath Prayer to restore calm, based on Scripture and the science of well-being to release stress. LINKS & RESOURCES Sign up for Bonnie’s FREE Newsletter for devotionals & Soul Care Bible Studies https://thebonniegray.com/subscribe/ Get Bonnie’s new book #1 New Audiobook 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. 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.
Don’t Let Pain of the Past Stop You Today: Use Biblical Mindfulness to Release Fear & Anxiety #82
July 31, 2023 - 20 min
What ideas have you put to the side because you feel afraid? Listen to this episode to release your past fears & anxieties to do what God is calling you to do today. Ignoring fears doesn’t make them go away, but adds stress on our bodies, minds and hearts.  Avoiding what you want to do triggers nervous systems to express anxiety or depression. In today’s episode, learn to step forward with God to do the hard thing you want to do, even as you are afraid.   Bonnie guides you in a time of scripture meditation to encourage your heart. Bonnie teaches this week’s Breath Prayer to restore calm, based on Scripture and science of well-being to release stress. Learn: - To rewrite trauma of the past by taking action to do something new with God - Make new decisions you have been avoiding, to do new things with God - Breathe in peace using 3 simple soul care tips to lower stress and anxiety. Scripture: Psalm 145:18 “The Lord is near to all who call on him, to all who call on him in truth.” Soul Care Tip: Breath Prayer, Stress Relieving Benefits of Biblical Mindfulness LINKS & RESOURCES Sign up for Bonnie’s FREE Newsletter to get devotionals & be first to hear of new Soul Care Bible Studies https://thebonniegray.com/subscribe/ Get Bonnie’s new book #1 New Audiobook 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. 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 to Get Unstuck When Challenges Push You Down PLUS Thoughts on Tony Bennett #81
July 24, 2023 - 20 min
Maybe recently, you have felt your foot slipping and you have felt pushed back. When life is giving you challenges, stress or trials – how do you get unstuck? Bonnie shows you how to get unstuck and lift your spirit with God’s more of peace and less stress. In this episode, Bonnie helps you relax and meditate on a short passage in Psalms to calm your body and emotions when you feel surrounded by challenges.  Learn a powerful soul care tip – inspired by scripture and science. Bonnie will teach this week’s Breath Prayer to renew your strength, using Scripture and the science of well-being, to release stress. Learn: - how to enjoy meditation and a breath prayer to feel God’s goodness and nearness, so you can weather your challenges with less stress. - how to move to get unstuck with God rather than being consumed with worries - how to relax as God surrounds you with songs of deliverance. Scripture: Psalm 118:14 “I was pushed so hard I was falling, but the LORD helped me. The LORD is my strength and my song, and He has become my salvation.” Soul Care Tip: Breath Prayers, Power of Song, Journaling Your Thoughts LINKS & RESOURCES Tony Bennett & Marc Anthony Duet on YouTube “For Once in My Life” Get Bonnie’s new book #1 New Audiobook 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.
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Meet Your Host
Meet Your Host
Bonnie Gray is the author of Finding Spiritual Whitespace and Whispers of Rest. An inspirational speaker and retreat leader, she has touched thousands of lives through storytelling, visual arts, nature, prayer and meditation. Bonnie’s writing is featured at Relevant Magazine, (in)courage, and Christianity Today. She lives in California with her husband and their two sons.
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