The Calm Prescription by Luke Coutinho PDF
The Calm Prescription: 75 Scientific Ways to Create Better Health, Longevity, and Happiness, published in June 2025, author Luke Coutinho draws on 14 years of experience and hundreds of client case studies to show how “calm” is not just a feeling, but a biological state of mind and body. Goodreads+12Penguin Random House India+12Bookshotsapp+12. The book critiques the modern tendency to view stress as a symbol of success and argues that peaceful living is the foundation of health and longevity.
✳️ Key Concept: Calm = Biological Necessity
Coutinho argues that calm is not just a mental experience; This is the body’s “parasympathetic mode”—a state of rest‑and‑repair where digestion improves, immunity strengthens, hormonal balance develops, and inflammation is reduced Penguin Random House India+3YourStory.com+3YourStory.com+3.
When our body feels safe, it is able to heal itself—and that is the fundamental basis of psycho‑physical wellness YourStory.com.
🧰 Structure of the Book: 75 Practical Tips
A set of 75 simple, scientifically backed techniques that can be adopted immediately without any special equipment, training, or complex routines—such as breathing techniques, sensory grounding, mindful walking, mindfulness of body‑mind, etc. Bookshotsapp+4Penguin Random House India+4YourStory.com+4.
The book is billed as a choose‑your‑own‑adventure: you can try out a tool on any page—it’s more like a therapeutic aid than a psychological boost YourStory.com.
The review notes that these aren’t always complicated—many techniques are based on self-realization, such as taking a walk, slow breathing, taking warm baths, connecting with a burning candle, etc. Vidhya ThakkarBookshotsapp.
🔎 Key lines from the review (Vidhya Thakkar)
The review notes that the author repeatedly highlights that “we are not just what we eat, we are what we absorb”—what we learn, experience, and absorb affects our health and mental state Vidhya Thakkar+1Bookshotsapp+1.
The ideas in the book are presented in a simple way—Vidhya Thakkar's explanation of the balance (autonomic nervous system connection) between the SNS (Sympathetic Nervous System) i.e. fight mode and the PNS (relaxation/healing mode) is clear and practical.
The reviewer states that this book is "like a gentle companion that supports the reader emotionally, physically, and spiritually"—Vidhya Thakkar is both useful, simple, and grounded.
👨⚕️ Author Background & Objectives
Luke Coutinho is a pioneer of integrative and lifestyle medicine in India, a Wellness & Lifestyle Champion of the Fit India Movement, and the author of 5 national bestsellers lukecoutinho.com+11Penguin Random House India+11Penguin Random House India+11.
He shares that he has found that nutrition, exercise and sleep alone are not enough—emotional stress management is just as important Deccan ChronicleYourStory.com.
His message is clear: calm should be as important as a medical “prescription” for better health Deccan ChroniclePenguin Random House India.
🧠Powerful places and remedies
1. Breathwork:
The simplest way to start is with breath-awareness—taking slow, deep breaths can lower cortisol and adrenaline levels, putting the body into a relaxed-healing state
2. Sensory grounding:
Small experiences like walking barefoot on grass, listening to a cool breeze or the sound of a wind-chimney, or meditating in a silent place—anchor the nervous system and draws the mind into peace YourStory.comVidhya Thakkar.
3. Digital Minimalism:
Limiting social media applications, turning off unnecessary notifications, going for phone-free walks—these kinds of intentional digital detox techniques reduce stress and increase presence
4. Emotional Boundary:
Distance from negative people, surrounding yourself with positive environments—these revitalize emotional energy flow and reduce mental fatigue.
✅ Key points from the review
Pros / Positives:
The book is completely realistic and practical—no big plans, just simple, everyday tips.
The writing style is very gentle and conversational—as if an experienced guide is inviting you to walk towards peace. Vidhya Thakkar.
The principles are scientifically based—based on facts about nervous system regulation, cortisol reduction, immune support, etc. YourStory.comPenguin Random House IndiaBookshotsapp.
Cons / Noteworthy:
Some readers may find this book too positivity-oriented—if you want an in-depth therapeutic lifestyle guide, it may seem too narrow.
Some of the 75 tools may seem simple to readers—but that is the author’s strength: finding improvement in simplicity, not complexity.
💡 Conclusion:
The Calm Prescription is balanced and meaningful in terms of writing, structure, and message. If you are struggling with stress, burnout, anxiety, emotional fatigue, or imbalances in health—this book can reset your inner state.
Recommendation: Think of it as a box of first-time peace tools—you open the page whenever you want, choose a practice, and experience it. Small, but regular experiments are the true power of this book.
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