Breathe: The Stress Less Podcast

Do you feel the pressure of the holiday season weighing on your heart? Are you longing for a deeper sense of peace this Christmas, but not sure how to make it happen? In this episode, Bonnie explores the secret to experiencing a meaningful and peaceful Christmas amidst the hustle and bustle. She shares how to make room for Jesus in your story, and how this simple shift can bring healing, peace, and joy into your life this season. Learn to embrace quietness and stress relief through a beautiful practice of reflection and meditation, using the science-backed benefits of slowing down and creating space for God's whispers. Bonnie also shares a personal story about a powerful moment of inspiration that changed how she experiences Christmas, and how you can invite God's peace into your heart. Tune into this episode to learn how to:- Find stress relief through quietness and soul care,- Create space for God’s presence in your holiday season- Experience a more peaceful and meaningful Christmas by connecting with Jesus Key Takeaways: - The scientific impact of quietness on reducing stress and anxiety- A personal story of how one simple shift made Christmas more meaningful- Two soul care tips to incorporate peace and rest during the holiday rush- The spiritual practice of making space for God to enter into your story this season Breath Prayer:  (inhale) Yes, my soul, find rest in God (exhale) my hope comes from him Scriptures:  Yes, my soul, find rest in God; my hope comes from him.” Psalm 62:5 Soul Care Tips: 2 tips to lower stress & create space for God during holidays LINKS & RESOURCES-  Register for Advent Wellness Study: Unwrapping Your Story with Jesus: 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.

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.

Do you struggle to say no to others, even when it leaves you feeling burnt out? In this episode, Bonnie explores the challenge of people-pleasing and how saying "no" can actually restore your wellness. Learn to recognize the signs of people-pleasing, practice setting healthy boundaries, and find peace in knowing that it’s okay to prioritize your own needs. Tune into this episode to discover how to:- Overcome the fear of disappointing others- Set boundaries without guilt- Embrace your true self and protect your emotional well-being- Practice a calming breath prayer with Jesus to ground yourself in His affirmation Key Takeaways:- People-pleasing can negatively affect your mental, emotional, and physical health.- Saying "no" can be a healthy practice that helps you reclaim your peace and focus on your well-being.- With the help of a simple breath prayer, you can align your actions with God's love and find strength in His friendship.- Setting boundaries is a vital part of self-care and allows you to give from a place of rest, not exhaustion. Breath Prayer:  (inhale) No longer do I call you servant (exhale) I call you friend.Scriptures:  "No longer do I call you servants, but I have called you friends. For everything that I have heard from my Father, I have made known to you." John 15:15Soul Care Tips: 2 tips to set boundaries and say no.Join Bonnie as she shares her personal struggles and encourages you to take small, courageous steps toward saying no and protecting your peace. You’re not alone in this journey!LINKS & RESOURCES-  Register now for  Bonnie's Advent Wellness Course: "Unwrapping Jesus in Your Story" 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.

What do you do when disappointment weighs heavy on your heart?In this episode, Bonnie explores how to navigate feelings of disappointment and find comfort in God’s presence. Learn to express your emotions rather than hide them and discover practical steps to nurture your spirit during tough times.Tune into this episode to uncover how God invites you to embrace your feelings, find community support, and reclaim your joy, even in the wilderness of disappointment. You’ll walk away with actionable strategies to restore peace and reconnect with your heart.Key Takeaways: - The importance of acknowledging and expressing disappointment to avoid joylessness.- How community and shared experiences can provide healing and motivation.- Practical tips for nurturing your emotional well-being through joy, novelty, and self-care.- The power of rest and listening to God's voice during challenging times.- Encouragement to pursue personal interests and set healthy boundaries.Breath Prayer:  (inhale) I call on you, my God.(exhale) For you will answer me.  Scriptures: I call on you, my God, for you will answer me. Turn your ear to me and hear my prayer. - Psalm 17:6 Soul Care Tips: 5 tips to improve spiritual and emotional wellness with practical stepsJoin Bonnie as she guides you through this transformative conversation, and remember, you are loved and cherished by God.LINKS & 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.

Are you feeling overwhelmed by the changes and stressors in your life? In this episode, Bonnie explores how to navigate the physical and emotional toll that seasonal shifts and current events can have on your well-being, like the US Presidential Elections or any changes you're facing. Learn to identify the stressors affecting your peace of mind and discover five practical strategies rooted in science to help restore calm in your life. Bonnie shares insights on nurturing your inner being, reflecting on the wisdom of scripture and the power of self-care. Tune into this episode to receive encouragement and actionable strategies to support your emotional and physical wellness during challenging times. Experience the benefits of intentional soul care that can help you feel grounded, centered, and connected to God’s peace. Key Takeaways:- Scripture Reflection: 2 Cor 4: 7-8 & 2 Cor 5:20 on how to live nurturing our treasure in jars of clay and ambasadors for Christ.- The Impact of Physical Reading: Reading a physical book before bed can help relax our bodies and improve sleep quality. By setting aside digital devices and choosing a book we enjoy, we can create a calming bedtime routine- The Role of Natural Light: Exposure to sunlight in the morning has been shown to help regulate circadian rhythms, which can improve mood and overall energy levels.- Reconnect with Positive Memories in Scripture: Recalling a favorite Bible story or Psalm can release serotonin and disrupt negative thought patterns. This practice helps us focus on the good and find comfort in our faith.- Experience the "Helpers High": Performing acts of kindness not only benefits others but also boosts your own brain chemistry, leading to feelings of happiness and fulfillment.- Find Your Flow State and Happiness: Engaging in hobbies or interests that involve our hands can help us find flow and release positive hormones, reducing stress and enhancing emotional well-being. Breath Prayer:  (inhale) But we have this treasure in jars of clay (exhale) this all-surpassing power is from God and not from us & (inhale/exhale) We are Ambassadors of Christ. Scriptures:  "But we have this treasure in jars of clay to show this all-surpassing 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 abandoned, struck down, but not destroyed." 2 Cor 4:7-8 "We are ambassadors for Christ." 2 Cor 5:20 Soul Care Tips: Reduce stress by embracing the power of reading, resetting your body clock using morning sunlight, reconnecting with positive memories in Scripture, Experiencing the Helpers High, and Finding Your Flow by engaging in hobbies/interests that use your hands.Join Bonnie for a soul-nourishing episode that encourages you to connect with your heart, embrace vulnerability, and step into a more peaceful, faith-filled life.LINKS & 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

How do you change your mood when you're feeling down in your spirit?In this episode, Bonnie explores two powerful, simple ways to lift your mood and refresh your spirit, drawing from both scripture and scientific insights. Learn to invite God’s peace into your life through breath prayers and expressive writing, while discovering how these practices can help you reclaim joy and clarity amidst life’s challenges.Tune into this episode to uncover practical tools to manage stress and anxiety, enhance your emotional wellness, and experience the transformative power of music and prayer.Key Takeaways:- Discover Simple Mood-Boosters: Understand the importance of lifting your mood and how it can make life’s challenges feel more manageable.- Practice Breath Prayer: Engage in guided breath prayers that connect you with God and cultivate inner peace.- Expressive Writing Benefits: Learn how writing down your worries can reduce anxiety and promote emotional clarity, activating your body’s rest response.- The Healing Power of Music: Explore the science behind music as a tool for emotional healing and how it can improve your overall well-being.Breath Prayer:  (inhale) Your words became for me a joy and the delight of my heart (exhale) For I've been called by your name Scriptures: Jeremiah 15:16 "Your words were found and I ate them and your words became for me a joy and the delight of my heart. For I've been called by your name, O Lord God. Soul Care Tip: Reduce anxiety through expressive writing & listening to music.Join Bonnie for a soul-nourishing episode that encourages you to connect with your heart, embrace vulnerability, and step into a more peaceful, faith-filled life.LINKS & 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.

Are you holding back your true feelings at suffering anxiety, depression, or simply feeling emotionally unwell? In this episode, Bonnie explores the importance of embracing your heart and how doing so can lead to profound healing and emotional wellness.Learn how to confront your emotions and transform your life story into a source of empowerment. Bonnie shares practical insights and heartfelt advice on how to navigate your feelings and use journaling as a powerful tool for self-discovery and growth.Tune into this episode to discover how acknowledging and sharing your stories can create space for healing, helping you reclaim your heart and find peace within. What do you do when you don’t know what to do? In this episode, Bonnie explores how to transform your anxiety and confusion into a pathway for healing by rewriting your personal story with God. Tune into this episode to experience a calming breath prayer, hear Bonnie’s personal journey of healing, and gain practical tips on how to embrace your story as a source of strength. You’ll learn how writing can reduce stress, improve emotional wellness, and create a legacy of faith for future generations.Key Takeaways:- Devotional Study: Jeremiah 15:16 Learn how sharing your stories with God can help you navigate confusion and find clarity.- Scripture Reflection: Understand the importance of rewriting old scripts that no longer serve you.- The Science: Embrace Vulnerability: Discover why it’s crucial to share your feelings and how vulnerability can lead to deeper healing.- The Science: Transformative Journaling: Learn practical journaling techniques to help you articulate your emotions and rewrite your narrative.- The Science:  The Healing Power of Story: Understand how sharing your life stories can unlock emotional wellness and foster connection with others.- Soul Care Tip:  The Science of Storytelling: Learn how writing your story can rewire your brain, helping you process and release negative emotions, leading to greater emotional clarity and joy. Discover the profound connection between your experiences and God's word, transforming pain into peace. Breath Prayer:  (inhale) Your words became for me a joy and the delight of my heart (exhale) For I've been called by your nameScriptures: Jeremiah 15:16 "Your words were found and I ate them and your words became for me a joy and the delight of my heart. For I've been called by your name, O Lord God.Soul Care Tip: Practical Guidance: Gain actionable steps to release your emotional baggage of old scripts and embrace your journey towards healing.Join Bonnie for a soul-nourishing episode that encourages you to connect with your heart, embrace vulnerability, and step into a more peaceful, faith-filled life.LINKS & RESOURCES-  Register for new "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