Why Calm Is A Discipline, Not An Escape: Luke Coutinho On Modern Stress And Stillness

In a culture that rewards speed, noise, and constant productivity, stillness has quietly become a radical act. On the final day of the 19th edition of the Jaipur Literature Festival 2026, integrative lifestyle expert Luke Coutinho talked about his book, The Calm Prescription.

Following the session, Luke Coutinho speaks to News18 about why calm is not escapism but discipline, why anxiety is information rather than weakness, and why sleep – not supplements – is still the most powerful health intervention we underestimate.

Is stillness of the mind a form of discipline rather than escape?

Yes, several people get this wrong. Stillness of the mind is not running away. It’s sitting down and staying with yourself for a few minutes – no phone, no distraction.

Just you, intentionally grounding yourself in the body and the present moment. Thoughts will come and go. That’s normal. The practice is not to chase them, but to observe and let them pass. With constant noise around us, be it stressful circumstances, a hectic job, information overload, or social media overstimulation, stillness is a lifesaving skill. You train it like a muscle, and the more you develop this, the more regulated you are. That’s discipline.

Men are often taught to suppress stress rather than regulate it. Do you see a gender gap?

Stress is not a man’s or woman’s problem. It’s a human survival response. Disease isn’t gender-specific. We’re seeing strong links between suppressed emotions and health conditions. Yes, many men were conditioned to stay silent and push through. Many women carry stress differently through emotional and mental load. But the bigger issue is what we were taught growing up – suppression as protection instead of regulation.

The good news is this is changing. More men are opening up, families are talking about mental health, and support is becoming gender-neutral. That shift is encouraging.

Is digital detox realistic, or do we need digital discipline instead?

Most people don’t need to disappear; they need discipline. The problem isn’t the phone. It’s constant input. Doomscrolling, short videos, rage-bait news, nonstop notifications. Your nervous system stays on alert. When we did an eight-day digital detox, we kept essentials like work and family messages but removed mindless consumption. No endless feeds, no autoplay. We built screen-free meals, walks, and the hour before bed. Not extremes, just boundaries.

Many people try to control anxiety instead of understanding it. What is anxiety asking of us?

Anxiety is not your enemy. It’s information. It’s the body saying something feels unsafe. – uncertainty, overload, old memories, thought loops. When you try to control it, it often backfires. Suppression leads to breakdowns or physical symptoms such as gut issues, sleep problems, palpitations, and mood swings. Anxiety asks us to slow down and look inward. It’s an invitation to basics: nourishing food, gentle movement, breathwork, and journaling to release mental clutter.

What’s the most ignored health habit with the biggest long-term impact?

Sleep. It’s where real repair happens, yet we treat it like an option. People eat clean, exercise, take supplements, but their bedtime is chaotic. Screens stay on, stress stays high.
When sleep is fragmented, hormones, cravings, mood, digestion, immunity, and recovery all suffer. You can’t out-supplement bad sleep. It may not show up in your 20s, but it appears later as fatigue, metabolic issues, and cognitive decline.

Does modern medicine treat symptoms better than lifestyles?

This should never be medicine versus lifestyle. Modern medicine saves lives and must be respected. But outcomes improve when lifestyle supports treatment. No healing system works optimally if the foundations are weak. That’s why we focus on six pillars: nutrition, movement, sleep, emotional wellness, environment, and breathwork. These support recovery and create sustainable health, not temporary relief.

If people fixed just one habit, what would change their health the most?

Fixing your sleep hygiene and circadian rhythm. Consistent sleep and wake times change everything – cravings, digestion, mood, cognition, treatment outcomes. Quality sleep allows the brain to flush toxins, strengthen memory, and reduce the risk of degenerative diseases. Sleep is not a luxury; it’s the base that makes everything else work.