Luke Coutinho's 'The Calm Prescription': A guide to digital detox and mindful living

A soft scent of citrus and serenity wafts through the foyer of Taj Dubai as I head to the lounge where my meeting with Luke Coutinho has been scheduled. Welcoming me with a warm smile and a firm handshake, the globally-renowned holistic wellness and lifestyle coach exudes a calm that’s almost disarming. Clearly he is following what he included in The Calm Prescription, his latest book that is packed with 75 easy-to-follow practices that promise to “lead you to better health, longevity and happiness”.

I am keen to explore with him how these practices can help improve one’s life. But before we dig into breathing techniques, barefoot grounding, and parasympathetic hacks, right on top of my list of questions for the expert in lifestyle medicine is one about tech detoxing, particularly for children. And there’s a reason: recent research shows there’s an uptick in the number of children using smartphones with a significant proportion exhibiting signs of smartphone addiction.

“It’s truly worrying,” agrees Coutinho, who was named one of 50 Most Influential Young Indians by GQ India. In The Calm Prescription, he lays bare a reality few want to admit: we — and that includes children — are addicted to stimulation, and are allergic to stillness. And it’s costing us our health, especially the younger generation, who haven’t yet built the resilience or perspective to navigate emotional flux.

“Young people today are growing up in an environment where they never fully disconnect. Their nervous systems never switch off. No wonder they’re anxious,” he says.

Quoting numerous studies, he makes it clear that it’s important to set boundaries when it comes to digital device usage. “Excessive screen time, especially on social media, correlates with higher levels of anxiety, depression and stress,” he says in his book which has a section that deals with tech detox and its benefits.

Studies suggest that taking even short breaks from screens improves cognitive function and allows the brain to recharge. “A digital detox doesn’t mean abandoning technology completely; it’s about using it on your terms,” it adds.

Just eight days off social media, and things start to shift. “You start sleeping better, thinking clearer, and actually being present in conversations. It’s like the brain finally gets a breather.” Focus sharpens, weekends feel longer, and even hobbies and books begin to feel exciting again - clearly factors that could benefit users in general and students in particular.

Importantly, that constant, nagging FOMO simply fades. “We realise it’s social media that often creates the fear of missing out,” Coutinho says. “Peace doesn’t come from being connected 24/7. It comes from knowing when to switch off.”

So, what can students — and parents — do? “Start small,” says the Wellness Champion for Prime Minister Narendra Modi’s Fit India Movement. “Perhaps four hours on a Sunday, or eight. But plan your day. If you don’t have a plan, your phone will win. Engage yourself - go to the gym, play a game, read.”

His version of tech-free focuses on social media. Watching a movie is okay, he says. “But full detox would mean no screens at all. Think of it as a brain detox — a gentle, soothing and relaxing massage for the mind.”

Even as he is prescribing calm for everyone, he also wants lessons on it to be taught in schools - not as an afterthought, but as core curriculum. “We teach math and science, but not how to handle grief, anger, stress, or pressure. We teach kids how to win, but not how to pause.”

In fact, Coutinho’s Bharat Nutrition and Lifestyle Classroom initiative is already working with hundreds of schools in India, and several institutions in the UAE have shown interest. “We’re talking about sleep, stress, journaling, emotional expression — basic things that kids aren’t being taught.”

Creating calm

I return to the subtitle of his book and ask him why he chose ‘75 science-backed practices for creating calm’.

“We started with 150, but the publisher told us to restrict it to 75 due to size issues,” he says with a laugh. The 75 tools help you to switch from the sympathetic (fight-or-flight) state to the parasympathetic (rest-and-digest) system. Some tips, like deep breathing, take less than a minute. Others, like sleep rituals, grounding, and mindful journaling, build positive habits for a lifetime. All help you do one thing: enrich your life.

Over the last 13 years in integrative and lifestyle medicine and working with patients undergoing conventional and alternative treatments, Coutinho and his team found that chronic stress is a major culprit behind modern illnesses. “The book includes insights from cardiologists and oncologists who stress the importance of calm — not a life without stress, because that’s impossible - but the ability to return to a baseline of calm,” he says.

The book also explores the mindset — understanding that we try to control people and situations that we can’t. “Instead,” he suggests, “focus on what you can control - your actions, your responses. Being mindful allows us to make better choices, even when we’re stressed.”

Simplicity over perfection

What stands out in both the book and the man is an unwavering commitment to simplicity. There are no intimidating protocols or biohacking buzzwords. Instead, he suggests simple things like “Light a candle” “Walk barefoot “Chew your food”, and “Give back to the community” to help you be mindful, and thereby reduce stress.

How exactly does lighting a candle, for instance, help you calm? I ask. “Think of a spa. What’s the first image that comes to mind? A nice scented candle, right? Think of a romantic evening and it’s about a candlelight dinner. Candles and their flame have the power to calm the mind.”

Finding ways to wind down, disconnect, and relax after a stressful day is the best thing you can do to help your body recover, and one of the simplest and most powerful tools is being mindful of your breathing, he says. “If you’re in a meeting that’s not going well just observe your breath. If your inhale is three seconds, try to make your exhale six. If you inhale for four seconds, exhale for eight. The key is to bring mindfulness to the act of breathing.”

Another tip: when you wake up in the morning, instead of reaching for your phone, step outdoors and spend 10 minutes in natural light. That light is information for trillions of cells in your body to help regulate your cortisol levels - the stress hormone - and balance your sympathetic and parasympathetic nervous systems.

“My morning ritual is just prayer and natural light… 10 minutes of quiet and the sun. It’s changed my life,” Coutinho says with a smile.

His calm philosophy is not anti-success. In fact, Coutinho works with high-performers including billionaires, athletes, and CEOs, and says the ability to pause is what separates the good from the great.

“Slowing down doesn’t make you weak. It makes you bulletproof,” he says. “When your body is rested, your mind is sharper. You think clearly. You make better decisions. You’re less reactive.”

In the book, he compares it to military training. “The army doesn’t wait for war to start training. They’re always preparing. Similarly, we need to build the resilience now — through sleep, movement, food and emotional hygiene — so that when life throws stress at us, we don’t collapse.”

So what does calm actually look like? He leans back and smiles. “Calm isn’t the absence of stress. It’s the ability to come back to centre. After a tough meeting, a heartbreak, a loss, you can return to your baseline faster,” he says. “That’s real strength.”

And yes, calm can be lit candles and barefoot walks. But it can also be choosing not to argue, choosing to log off, choosing to breathe deeply instead of react.

According to the award-winning lifestyle advisor, much of modern health advice feels rigid and one-size-fits-all, often driven by Western science. “I’m not against it. Western medicine saves lives. But it’s frequently promoted with a sense of superiority. Why insist on a 16:8 fast for everyone? Why not 15 or 14? Every body is different,” he says firmly.

He believes traditional Eastern wisdom — pranayama, yoga, natural living — has been sidelined. It’s time we reconnect with nature, humility, and cultural context, he avers.

“Modern medicine is vital, but it must be paired with mindful lifestyle changes. It’s not either/or — it’s both.”

Some of the most powerful tools in the book are deceptively simple: drinking warm tea, decluttering a room, listening to birdsong, hugging someone you love. “Your body doesn’t need drama. It needs signals of safety. And these small rituals do just that.”

Another quick and easy way to build calm is quite simply to kick off your shoes and go for a walk. “That’s grounding. Just walking outside in nature — even for 5–10 minutes — can do wonders for your mental state.”

Start small

Coutinho, who frequently conducts workshops, webinars, and masterclasses on holistic health, is a big fan of breaking down large goals into small, achievable steps. “If you’ve eaten junk your whole life, don’t try to overhaul everything at once. Start with one healthy meal a day. That builds confidence and consistency. Small wins matter more than occasional big wins.”

That has clearly helped him too. Over the past 13 years, Coutinho’s work has touched over 25,000 lives globally. While his previous book, Small Wins Every Day, was a bestseller, he sees The Calm Prescription as his most important work yet. “It’s not about trends. It’s about truth. And the truth is, we all need more calm.”

And what if someone has only five minutes a day? What should they do?

“Step into the sun. Close your eyes. Take six deep breaths. That’s it. That’s your calm prescription,” he says.