Luke Coutinho on Prioritising Calmness and Self-care For Health

Excerpts

Over the past 14 years, my approach to health has undergone a significant transformation. Initially, I focused on nutrition, but soon realised that it was just one piece of the puzzle. I then incorporated exercise, sleep, and stress management into my practice. Through this journey, I have come to understand that emotional health plays a critical role in overall well-being. I firmly believe that chronic stress and nervous system dysregulation are underlying causes of many lifestyle diseases. This realisation led me to write ‘Calm Prescription,’ with the hope that it will inspire a shift in how we approach health – prioritising calmness and emotional balance as essential components of a healthy lifestyle. By doing so, I am hoping healthcare professionals prescribe calm alongside traditional treatments, recognising the intricate connection between mind and body.

I think the most surprising thing I have learned is how much our modern world has contributed to increased stress levels. Social media, in particular, has made people more emotionally sensitive and prone to comparison. We are constantly connected to a world that can make us feel inadequate or unhappy. It’s not anyone’s fault, but rather the world we live in. We have become overly ambitious and greedy, prioritising success over our health. This can lead to nervous system dysregulation, which is exacerbated by factors like sleep deprivation, lack of natural light, and poor diet. I have come to realise that direct feedback and behaviour change can be more effective than therapy in some cases. Our society’s fear of hurting people’s sentiments has led to a lack of discipline and structure, contributing to our stress levels. It’s essential to recognise these issues and make changes to prioritise our health and well-being.

I think the key is for people to take personal responsibility for their health and decide to incorporate calm practices into their daily routine. My book offers 75 free techniques that can be done in just a few minutes a day. It’s about being disciplined and consistent, like brushing your teeth. Start with one practice, whether it’s meditation, breathwork, or reflection, and make it a habit. It’s not about getting it right all the time, but about taking small steps towards a calmer lifestyle. Consistency is key, and it’s the small, daily actions that can add up to make a big difference.

We have had numerous impactful stories from our practice where these principles have made a significant difference. For instance, cancer patients who have reclaimed their calm have reported better remission rates, reduced chemo side effects, and improved emotional balance. Similarly, diabetics who have learned to let go and take it easy have seen a reduction in their blood sugar levels, allowing their doctors to decrease their medication. We have also seen individuals with depression find improvement by becoming calmer and less reactive. It’s not magic, but rather the natural state of being in calm. Humans are designed to seek calm, and when we are in a state of calm, we feel our best. When we are stressed, we need to find ways to return to our calm state to maintain balance and prevent disease. By incorporating these principles into their lives, people can experience profound changes in their overall well-being.

I think the simplest practice someone can start with today is breathwork. You can do it anywhere, whether you are in a meeting, on a flight, or in the hospital. All you need to do is be mindful of your breath, slow it down, and you will start to feel more relaxed. By slowing down your inhale and exhale, your cortisol and adrenaline levels drop, and you shift from a state of stress to a state of rest and relaxation. Spending time in nature is also a great way to unwind and feel more calm. These are natural mechanisms that are built into us, and we just need to tap into them.

For me, prioritising calm and self-care is about discipline and setting boundaries. Early in my career, I used to take my patients’ stories home with me and let their emotions affect mine. But over time, I have learned to separate my emotions from my work and focus on being a solution provider. Mindfulness and my own practice have helped me achieve this. Sleep is non-negotiable for me—I need 7 to 8 hours of deep sleep to function well. Morning walks in nature are also essential. I have structured my day to include breaks and self-care activities, and I try to be mindful of coming back to calm even when life gets in the way. It’s about identifying what works for me and making it a priority. By doing so, I am able to maintain my emotional well-being and provide the best care for my patients.

I think people often look for quick fixes in supplements or superfoods, but the truth is, there’s no substitute for a calm and regulated nervous system. While supplements can help address deficiencies, they can’t replace the healing power of deep sleep, calmness, and homeostasis. When we are in a state of deep sleep or calm, our body is able to repair and heal itself in ways that are still not fully understood by science. It’s during this time that our autonomic nervous system works in our favour, and our body is able to balance itself. When we are stressed or out of homeostasis, our body works against us, leading to issues like high blood pressure and high blood sugar levels. That’s why it’s so important to prioritise calmness and self-care – it’s the foundation of overall health and well-being.

I think the biggest message I would like to convey through this book is that people often get caught up in chasing external solutions like medicine, nutrition, and supplements, but they forget to address the fundamental issue—their calm. Life is indeed difficult, and relationships can be challenging, but the key is to find calm amidst all the chaos. The more stressed we are, the more we need to prioritise our calm and find ways to relax. However, people often try to control everything, which leads to losing their calm. It’s essential to accept uncertainty and trust the process of life. By doing so, we can find peace, which is often elusive because it’s hidden behind fear. My book aims to help people understand these concepts and find practical ways to cultivate calm and peace in their lives.