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Luke Coutinho

@LukeCoutinho17 • 163,583 subscribers

Integrative & Lifestyle Medicine. Self Made, Natural & Imperfect. | winning one day at a time | +919833512822

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Science recognises this as one of the most effective breathing techniques to calm the nervous system.. the 4-7-8 breathing method. Inhale through the nose for 4 Hold for 7 Exhale slowly through the mouth for 8 Start with 4 rounds (takes less than 2 minutes). Practice once or twice daily, especially before bed or during stress. #breathwork #stress #relax #yoga

Science recognises this as one of the most effective breathing techniques to calm the nervous system.. the 4-7-8 breathing method. Inhale through the nose for 4 Hold for 7 Exhale slowly through the mouth for 8 Start with 4 rounds (takes less than 2 minutes). Practice once or twice daily, especially before bed or during stress. #breathwork #stress #relax #yoga

27,186 görüntüleme

In my practice, we often begin stress regulation with breath, because the breath is the fastest way to signal safety to the brain. One of the breathing that I recommend the most is Box Breathing. How to do Box Breathing (4–4–4–4): Inhale through the nose - 4 Hold - 4 Exhale through the nose - 4 Hold - 4 Repeat for 3–5 minutes If holds feel stressful, remove them. Slow breathing alone works. Slow, rhythmic breathing has been shown to improve heart rate variability (HRV), reduce sympathetic overdrive, and support emotional regulation, key markers of nervous system balance. Who should practice: Anyone dealing with stress, anxiety, poor focus, emotional overwhelm, or sleep dysregulation. Who should avoid breath holds: Pregnancy Uncontrolled hypertension Panic disorders triggered by retention Recent cardiac or lung conditions Start gently. Breath should never feel forced. Disclaimer: This practice supports nervous system regulation but does not replace medical treatment. If you have underlying health conditions, consult your healthcare professional before beginning breath retention techniques. #breathwork #boxbreathing

In my practice, we often begin stress regulation with breath, because the breath is the fastest way to signal safety to the brain. One of the breathing that I recommend the most is Box Breathing. How to do Box Breathing (4–4–4–4): Inhale through the nose - 4 Hold - 4 Exhale through the nose - 4 Hold - 4 Repeat for 3–5 minutes If holds feel stressful, remove them. Slow breathing alone works. Slow, rhythmic breathing has been shown to improve heart rate variability (HRV), reduce sympathetic overdrive, and support emotional regulation, key markers of nervous system balance. Who should practice: Anyone dealing with stress, anxiety, poor focus, emotional overwhelm, or sleep dysregulation. Who should avoid breath holds: Pregnancy Uncontrolled hypertension Panic disorders triggered by retention Recent cardiac or lung conditions Start gently. Breath should never feel forced. Disclaimer: This practice supports nervous system regulation but does not replace medical treatment. If you have underlying health conditions, consult your healthcare professional before beginning breath retention techniques. #breathwork #boxbreathing

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2.2 million schoolchildren in Delhi already have irreversible lung damage. Their lungs will never fully grow. Adults are developing chronic breathlessness and inflammation. Elders are struggling for every breath. This air is affecting the lungs, heart, brain, immunity, hormones, and cognitive health of millions across all age groups. This is not a seasonal or environmental issue. This is a Public Health Emergency. As a concerned Indian citizen, I have filed a PIL in the Supreme Court of India appealing for Clean Air as a Fundamental Right to Life. This is for our children and their future, for our elders, for families who are watching their loved ones get sicker every day, for the newborns and the babies yet to be born. We all deserve the right to clean air, clean food, and clean water, the very basics of life and dignity. We hold faith and trust in the Supreme Court of India to guide us forward for the health, protection, and future of every citizen. If you believe every breath matters, join us, and share this. We deserve to breathe. #BreatheForIndia 🇮🇳 #SupremeCourt #NCAP #TheStatesman #FitIndiaMovement #PIL #DelhiAirPollution #AirPollutionCrisis #IndiaAirPollution #AQI #ToxicAir

2.2 million schoolchildren in Delhi already have irreversible lung damage. Their lungs will never fully grow. Adults are developing chronic breathlessness and inflammation. Elders are struggling for every breath. This air is affecting the lungs, heart, brain, immunity, hormones, and cognitive health of millions across all age groups. This is not a seasonal or environmental issue. This is a Public Health Emergency. As a concerned Indian citizen, I have filed a PIL in the Supreme Court of India appealing for Clean Air as a Fundamental Right to Life. This is for our children and their future, for our elders, for families who are watching their loved ones get sicker every day, for the newborns and the babies yet to be born. We all deserve the right to clean air, clean food, and clean water, the very basics of life and dignity. We hold faith and trust in the Supreme Court of India to guide us forward for the health, protection, and future of every citizen. If you believe every breath matters, join us, and share this. We deserve to breathe. #BreatheForIndia 🇮🇳 #SupremeCourt #NCAP #TheStatesman #FitIndiaMovement #PIL #DelhiAirPollution #AirPollutionCrisis #IndiaAirPollution #AQI #ToxicAir

90,795 görüntüleme • 8 ay önce

15 grams of clean protein- no supplements, just real food. This is a simple sattu buttermilk you can make at home. Fresh home-set curd as your base- clean, natural, full of real probiotics. Add a spoon of sattu for plant protein, steady energy, and satiety. A pinch of my homemade jeera mix- jeera powder, a little hing, and black salt. Add soaked sabja seeds for cooling and gut support. Blend it with water, and it’s ready. I even use this as a post-workout drink too and it’s something the whole family can benefit from. Simple drink yet powerful nourishment. Sattu Buttermilk with Sabja Recipe (Serves 1) Ingredients: -200 ml A2 curd -150 ml water -1½ tbsp sattu (roasted gram flour) -1 tsp sabja seeds, soaked -½ tsp jeera mix -Mint leaves, for garnish Method: -Whisk curd and water until smooth. -Mix in sattu till lump-free. -Add soaked sabja and jeera mix. -Garnish with mint and serve chilled. Nutritional Information (per serving): -Total Calories: ~225 kcal -Total Carbohydrates: 25.5 g -Total Protein: 14.6 g -Total Fat: 8 g Jeera Mix Recipe (For Chaas, Raita & Salads) Ingredients -2 tbsp cumin seeds (jeera) -1 tsp black salt -A pinch of hing (asafoetida) Method: -Dry roast jeera till aromatic. -Cool and grind to a fine powder. -Mix with black salt and hing. -Store in an airtight jar. ✅ Storage: 1–2 months at room temperature ✅ Usage: Add ½ tsp to chaas, raita, or dal to improve digestion. Disclaimer: At our practice, every macro is derived from National Institute of Nutrition reference tables, ensuring your nutrition is science-backed and consistent. Values are standardized estimates and may vary slightly with ingredient quality and preparation. #SattuDrink #Buttermilk #NaturalProtein #RealFood #GutHealth #ancientwisdom #ruralindia

15 grams of clean protein- no supplements, just real food. This is a simple sattu buttermilk you can make at home. Fresh home-set curd as your base- clean, natural, full of real probiotics. Add a spoon of sattu for plant protein, steady energy, and satiety. A pinch of my homemade jeera mix- jeera powder, a little hing, and black salt. Add soaked sabja seeds for cooling and gut support. Blend it with water, and it’s ready. I even use this as a post-workout drink too and it’s something the whole family can benefit from. Simple drink yet powerful nourishment. Sattu Buttermilk with Sabja Recipe (Serves 1) Ingredients: -200 ml A2 curd -150 ml water -1½ tbsp sattu (roasted gram flour) -1 tsp sabja seeds, soaked -½ tsp jeera mix -Mint leaves, for garnish Method: -Whisk curd and water until smooth. -Mix in sattu till lump-free. -Add soaked sabja and jeera mix. -Garnish with mint and serve chilled. Nutritional Information (per serving): -Total Calories: ~225 kcal -Total Carbohydrates: 25.5 g -Total Protein: 14.6 g -Total Fat: 8 g Jeera Mix Recipe (For Chaas, Raita & Salads) Ingredients -2 tbsp cumin seeds (jeera) -1 tsp black salt -A pinch of hing (asafoetida) Method: -Dry roast jeera till aromatic. -Cool and grind to a fine powder. -Mix with black salt and hing. -Store in an airtight jar. ✅ Storage: 1–2 months at room temperature ✅ Usage: Add ½ tsp to chaas, raita, or dal to improve digestion. Disclaimer: At our practice, every macro is derived from National Institute of Nutrition reference tables, ensuring your nutrition is science-backed and consistent. Values are standardized estimates and may vary slightly with ingredient quality and preparation. #SattuDrink #Buttermilk #NaturalProtein #RealFood #GutHealth #ancientwisdom #ruralindia

20,386 görüntüleme • 3 ay önce

A simple tea that I have after heavy meals , during bloating or when my guts needs that extra help. All you needs is coriander, cumin, fennel, and a little ajwain. Each of these spices supports your gut differently: Coriander cools, Cumin boosts digestion, Fennel eases bloating, and Ajwain is a powerful carminative that helps release trapped gas naturally. Boil them together, let it steep, and sip it warm. You can even carry it in a bottle through the day and sip as you go. Simple ingredients… powerful healing from your kitchen. Coriander–Cumin–Fennel (CCF Tea) Ingredients ● 2 tbsp cumin seeds (jeera) ● 1 tbsp coriander seeds ● 1 tbsp fennel seeds (saunf) ● 1 tsp ajwain (carom seeds) ● 1 litre water Method — Overnight Infusion Add all seeds to 1 litre of water in a glass or steel bottle. Let it infuse overnight. Strain and sip slowly through the day. Method — Boiled Decoction Boil all seeds in water until reduced to half (500 ml). Strain and sip warm after meals. Optional Add-ons: 1 tsp lemon juice, ½ inch ginger, or a pinch of turmeric. #digestion #heatwaves #india #summers #bloating

A simple tea that I have after heavy meals , during bloating or when my guts needs that extra help. All you needs is coriander, cumin, fennel, and a little ajwain. Each of these spices supports your gut differently: Coriander cools, Cumin boosts digestion, Fennel eases bloating, and Ajwain is a powerful carminative that helps release trapped gas naturally. Boil them together, let it steep, and sip it warm. You can even carry it in a bottle through the day and sip as you go. Simple ingredients… powerful healing from your kitchen. Coriander–Cumin–Fennel (CCF Tea) Ingredients ● 2 tbsp cumin seeds (jeera) ● 1 tbsp coriander seeds ● 1 tbsp fennel seeds (saunf) ● 1 tsp ajwain (carom seeds) ● 1 litre water Method — Overnight Infusion Add all seeds to 1 litre of water in a glass or steel bottle. Let it infuse overnight. Strain and sip slowly through the day. Method — Boiled Decoction Boil all seeds in water until reduced to half (500 ml). Strain and sip warm after meals. Optional Add-ons: 1 tsp lemon juice, ½ inch ginger, or a pinch of turmeric. #digestion #heatwaves #india #summers #bloating

16,030 görüntüleme • 2 ay önce

This beautiful pranayam has power reduce your stress and bring you in a state of CALM. Anulom Vilom is a structured breathing practice that alternates nostrils to help regulate the autonomic nervous system. When you slow the breath, especially with a slightly longer exhale, you stimulate the parasympathetic response, the body’s built-in recovery mode. This practice brings rhythm back. Sit tall. Relax your shoulders. Close your right nostril. Inhale through the left - 4 seconds. Hold gently - 4 seconds. Close the left, release the right. Exhale through the right - 6 seconds. Inhale through the right - 4 seconds. Hold gently - 4 seconds. Close the right, release the left. Exhale through the left - 6 seconds. That’s one round. Do 5 calm rounds. The longer exhale helps signal safety to the body. The soft hold builds awareness - not strain. Skip the hold if you’re new, anxious, pregnant, or have uncontrolled blood pressure. Breath is not about performance. It’s about regulation. Practice daily. Let consistency do the work. #yoga #pranayam

This beautiful pranayam has power reduce your stress and bring you in a state of CALM. Anulom Vilom is a structured breathing practice that alternates nostrils to help regulate the autonomic nervous system. When you slow the breath, especially with a slightly longer exhale, you stimulate the parasympathetic response, the body’s built-in recovery mode. This practice brings rhythm back. Sit tall. Relax your shoulders. Close your right nostril. Inhale through the left - 4 seconds. Hold gently - 4 seconds. Close the left, release the right. Exhale through the right - 6 seconds. Inhale through the right - 4 seconds. Hold gently - 4 seconds. Close the right, release the left. Exhale through the left - 6 seconds. That’s one round. Do 5 calm rounds. The longer exhale helps signal safety to the body. The soft hold builds awareness - not strain. Skip the hold if you’re new, anxious, pregnant, or have uncontrolled blood pressure. Breath is not about performance. It’s about regulation. Practice daily. Let consistency do the work. #yoga #pranayam

19,573 görüntüleme • 4 ay önce

There is no perfect parent, and there is no perfect way of parenting. However, today I bring you the fundamental principles of mindful and conscious parenting aimed at raising resilient and confident children in the future. A few weeks ago, I invited all of you to share your burning questions on parenting, and now you will find the answers in this new episode featuring the amazing Dr. Shefali Tsabary. Dr. Shefali is a clinical psychologist, a New York Times bestselling author and a highly regarded figure in the conscious parenting space. In this episode, Dr. Shefali sheds light on the blending of Western psychology and Eastern philosophy in her practice and her work in counseling parents in raising authentic children who embrace their true worth. We explore important topics such as managing the influence of social media on our kids, instilling values, and building interpersonal connections. Drawing from her own childhood experiences and her journey as a parent, Dr. Shefali keeps the discussion raw, real, and relatable. I deeply appreciate how she emphasizes that parenting is not about outsourcing the responsibility to nannies or professionals, but about parents recognizing their unique role. While seeking help and utilizing resources is acceptable, the core job of parenting ultimately rests with the parents themselves. We also dive into Dr. Shefali's latest book, "The Parenting Map," which delves into the distinction between conscious parenting and traditional parenting. Whether you are a parent of young children or a grandparent wishing to share this valuable information with your own children who are now parents themselves, this episode aims to reach every caregiver. To access the entire episode, click on the link below, download, listen, reflect, and apply what resonates with you. Here's to cultivating authenticity, confidence, and resilience in our kids! Download and listen - #TheLukeCoutinhoShow #podcast #socialmedia #parenting #health #wellbeing #lifestyle #heal #children #wellness #mentor #motivation #balance #work #connections #future #share #know #psychology #knowledge #experience #confidence #happiness #happy #values #holistichealth #mindset #audio #listen #connections #authentic #ethics #mindset

There is no perfect parent, and there is no perfect way of parenting. However, today I bring you the fundamental principles of mindful and conscious parenting aimed at raising resilient and confident children in the future. A few weeks ago, I invited all of you to share your burning questions on parenting, and now you will find the answers in this new episode featuring the amazing Dr. Shefali Tsabary. Dr. Shefali is a clinical psychologist, a New York Times bestselling author and a highly regarded figure in the conscious parenting space. In this episode, Dr. Shefali sheds light on the blending of Western psychology and Eastern philosophy in her practice and her work in counseling parents in raising authentic children who embrace their true worth. We explore important topics such as managing the influence of social media on our kids, instilling values, and building interpersonal connections. Drawing from her own childhood experiences and her journey as a parent, Dr. Shefali keeps the discussion raw, real, and relatable. I deeply appreciate how she emphasizes that parenting is not about outsourcing the responsibility to nannies or professionals, but about parents recognizing their unique role. While seeking help and utilizing resources is acceptable, the core job of parenting ultimately rests with the parents themselves. We also dive into Dr. Shefali's latest book, "The Parenting Map," which delves into the distinction between conscious parenting and traditional parenting. Whether you are a parent of young children or a grandparent wishing to share this valuable information with your own children who are now parents themselves, this episode aims to reach every caregiver. To access the entire episode, click on the link below, download, listen, reflect, and apply what resonates with you. Here's to cultivating authenticity, confidence, and resilience in our kids! Download and listen - #TheLukeCoutinhoShow #podcast #socialmedia #parenting #health #wellbeing #lifestyle #heal #children #wellness #mentor #motivation #balance #work #connections #future #share #know #psychology #knowledge #experience #confidence #happiness #happy #values #holistichealth #mindset #audio #listen #connections #authentic #ethics #mindset

14,624 görüntüleme • 3 yıl önce

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