Breathe: The Stress Less Podcast

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 &amp; 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 &amp; www.facebook.com/thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at <a href="https://www.lifeaudio.com/

Do you find yourself stuck in your head, replaying stressful situations or decisions? What if you could move from overthinking into a place of calm in your heart?In this episode, Bonnie explores how to step out of anxious thoughts and experience the peace that God offers. Learn to quiet your mind through three simple soul care tips that will help you reconnect with God's peace in your daily life.Tune into this episode to discover how to use photos, share stories, and write letters as ways to find joy, lower stress, and grow closer to God. We'll learn how to hear God’s words of love and restoration. You'll also pick up three soul care tips to restore peace and calm to your emotions today.Key Takeaways:- Devotional Study: Phil. 4:7-9 How to practice the peace of God in daily life to care for your mind and body- Scripture Reflection: Phil 4:7 The peace of God, which transcends all understanding will guard your hearts and your minds in Christ Jesus- The Science: How looking at personal photos can boost your mood and trigger joy.- The Science: Why sharing stories with others helps multiply your happiness and release stress.- The Science:  How writing letters to lowers anxiety &amp; activates your brain to release happy hormones - Soul Care Tip: The powerful effects of writing letters to Jesus and loved ones to express your emotions and activate peace.Breath Prayer:  (inhale) Whatever is lovely (exhale) Think on these things Scriptures: Phil 4:8 "Whatever is lovely... think on these things" Soul Care Tip: Discover the scientific benefits of viewing personal photos, sharing your stories, &amp; writing lettersLINKS &amp; RESOURCES-  Register for "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 &amp; www.facebook.com/thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

LINKS &amp; RESOURCES-  Subscribe to FREE Breathe Newsletter for Fall Quarter Soul Care! https://thebonniegray.com/subscribe/-  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-  Join Soul Care School (STARTING SOON!): http://mysoulcareschool.com-  Follow Bonnie at www.instagram.com/thebonniegray &amp; www.facebook.com/thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

LINKS &amp; RESOURCES-  Subscribe to FREE Breathe Newsletter for Fall Quarter Soul Care! https://thebonniegray.com/subscribe/-  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-  Join Soul Care School (STARTING SOON!): http://mysoulcareschool.com-  Follow Bonnie at www.instagram.com/thebonniegray &amp; www.facebook.com/thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Are you feeling exhausted, emotionally drained, or overwhelmed by life’s demands? What are the simple, comforting steps you can take to calm your spirit and renew your strength?In this episode, Bonnie explores how to find God's comfort and restore your energy when fatigue sets in. Drawing on personal stories, scripture, and practical soul care tips, she helps you shift from burnout to balance.Learn to embrace God's peace, take meaningful actions that restore your mind and body, and experience His comforting presence through simple daily practices.Tune into this episode to discover how to:Release the stress and pressures that weigh you down.Restore your energy by focusing on God's promises.Find practical ways to nurture your body, mind, and soul.Key Takeaways:- Devotional Study: Isaiah 40:30-31 Breathing deeply and meditating calms your body and refreshes your spirit.- Scripture Reflection: Restore energy focusing on God's comfort to replenish you- The Science: Pushing thru releases stress hormones. Slowing down releases seratonin- Soul Care Tip: How eating yogurt can help reduce inflammation, ease fatigue Breath Prayer: (inhale) those who hope in the Lord (exhale) will renew their strength Scriptures: "Even youths grow tired and weary, and young men stumble and fall. But those who hope 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 be faint." Isaiah 40:30-312 Corinthians 1:4: "God comforts us in all our troubles so that we can comfort others. When they are troubled, we will be able to give them the same comfort God has given us."Matthew 5:4: "Blessed are those who mourn for they will be comforted."Soul Care Tip: Discover the scientific benefits of eating yogurt &amp; slowing downLINKS &amp; RESOURCES-  Subscribe to FREE Breathe Newsletter for Fall Quarter Soul Care! https://thebonniegray.com/subscribe/-  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-  Join Soul Care School (STARTING SOON!): http://mysoulcareschool.com-  Follow Bonnie at www.instagram.com/thebonniegray &amp; 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 weight of responsibilities or caught in a cycle of anxiety?In this episode, Bonnie explores how we can release our worries into God's loving hands and discover peace through simple, soul-nurturing practices.Learn to let go of anxiety, find rest in God's presence, and restore calm to your emotions and body. Discover how to cast your cares on Him—because He cares for you!Tune into this episode to receive a loving word from God, engage in a powerful breath prayer, and discover a soul care tip to help you manage stress naturally. Key Takeaways:- Devotional Study: 1 Peter 5:7 The importance of acknowledging your stress and worries before God.- Scripture Reflection: A personal story about how God shows up even when we feel stressed. - The Science: Like poppies that bloom in sunlight due to temperature changes, our hearts relax and release anxiety when we rest in God’s care- Soul Care Tip: Learn why a walk in nature with God lowers cortisol stress hormone Breath Prayer:  (inhale) Cast all your anxieties on him (exhale) because he cares for you Scriptures: "Cast all your anxieties on him because he cares for you." 1 Peter 5:7 Soul Care Tip: Discover the scientific benefits of a 10 min walk to lower anxiety &amp; boost your moodLINKS &amp; RESOURCES-  Take my FREE Soul Care Quiz at soulcarequiz.com – your wellness assessment!-  Subscribe to FREE Breathe Newsletter for devotions &amp; wellness https://thebonniegray.com/subscribe/-  Get Bonnie's Bestseller book "Breathe: 21 Days to Stress Less" https://amzn.to/4azae1K-  Join Soul Care School: http://mysoulcareschool.com-  Follow Bonnie at www.instagram.com/thebonniegray &amp; www.facebook.com/thebonniegray Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.