A Calm Brain: Unlocking Your Natural Relaxation System

by Gayatri Devi

When you are calm, your mind and body are in a state of focused awareness. You are in your “zone,” performing at your peak. Now, Dr. Gayatri Devi shows in A Calm Brain how you can cultivate this optimal mental and physical state by tapping into your body’s hard-wired natural relaxation system.

Our ancestors used the fight-or-flight mechanism to protect themselves from predators. We use it to fend off daily crises. In a world filled with too many toys, too much technology, and too many choices—how can we possibly keep up? Our bodies have been trained to react to the beeps and alarms of all our different technologies, be it the ever present cell phone, an angry text message, or a frantic voicemail. The result is chronic stress and a learned inability to relax.




With a warm, lucid voice, Dr. Devi shares stories from her medical practice of ordinary people—suffering from migraines, neck pain, gastrointestinal upsets, and sleep deprivation— trying to work through life’s difficulties. With practical advice she shows just how to promote a higher “vagal tone,” and delivers the best news yet, you don’t need more drugs. Here are the keys to more tranquil, productive, and enjoyable life.


Dr. Devi explores a paradigm shift in our understanding of the brain’s relaxation mechanisms. It is hard for our brains to talk our bodies into feeling calm, but our bodies have strong wiring that makes true enduring calm possible. The body does this through the vagus nerve, a powerful conduit that taps directly into our brain’s built-in relaxation system. This revolutionary science can transform your work life and your home life.

Genres: Health, Self Help, Nonfiction, Psychology, Personal Development, Mental Health, Audiobook

288 pages, Hardcover

First published June 1, 2012

Reviews

[Susan · Rating 2 out of 5]

This was an arduous read- more often than not reminding me of a detailed pamphlet or a light textbook- especially when discussing the neuroscience of anxiety and calm states, but the advice offered actually seems practical, so I'll give many of the suggestions a try. This was a book I read in spurts over an extremely long time, despite it not being terribly long- primarily because it was so dry, and that's why only 2 stars. Key takeaways- 1. Sleep is paramount, and screens, medicinal sleep aids, and caffeine all mess up our bodies natural resting rhythms. Naps are good. 2. Meditation is good for us (note to self- try to learn how to meditate. Again. Even though it's boring.) 3. Human connection, not virtual connection, reduces stress. Hugs and touch are important to human mood regulation. 4. Hanging upside down or upside down yoga poses done regularly seem to definitely help people find and maintain calm. (note to self- find/buy used inversion board). 5. Multi-tasking is bad for us, both in actual productivity and overall mental health.

There, now you don't need to read this unless you're really jonesing for lengthy paragraphs about vagal nerve function.

[Julie · Rating 4 out of 5]

I found this book very helpful. I listened to it while I walked (I know multitasking...) here is My Summary;

Clam comes from soothing your core brain: Your core brain is where the ancient fight/flight/faint (parasympathetic) response lives. The frontal lobes (sympathetic) are where the logic/multitasking/monkey mind lives. Calm comes from being able to sooth the core brain and turn off the frontal lobe activity. To be able to do this one needs good vegal tone (Vagal Tone has been proposed as a stable biological marker for the ability to sustain attention and regulate emotion Vagal tone is a physiological index of parasympathetic nervous system influence on the heart that has predicted a number of emotional behaviors and styles in infants, children, and adults. Cardiac Vagal Tone is an index of the extent to which the vagus nerve mediates parasympathetic influence on the heart and other key organs)

Meditative Breathing: Slow exhale. Quiets the heart rate and sooths core brain. An inverted posture may help to trick your core brain into relaxing by slowing your heart rate. (From a meditation class I took… When you control your breathing – slow controlled breaths – you can notice increased saliva production which is a parasympathetic response.)
Laughter: Laugh every day
Sex: Have it often
Forgive and Forget: Enhances community with others.
Pay attention to your biorhythms: Eat when you are hungry, sleep when you are tired and wake up when you are rested. Try to figure out your natural sleep cycle and stick close to that. NEVER compromise on sleep.
Stop using drugs to sleep, alarms to wake up and caffeine to stay awake.
Cut down on multitasking.
Schedule downtime each day
Stop watching television
Do 1 slow thing each day. Exp. Stop to pet a dog, speak to a stranger, eat without reading/tv/music/driving - just enjoy the food.
Practice real face to face communication instead of texting, email, or even phone.
Hug someone that you care about as often as you can
Communicate with touch
Get massages, stretch
Welcome each morning calmly by slowing pouring your mind and body into the day.

“The tapestry of calm you weave will be your own”

[Christen · Rating 2 out of 5]

I made it through about 1/3 of this book before I gave up. The "writing style," if you can call it that, is -- anecdote, meandering discussion, possible promise of actual content later, repeat. After reading about a third, I started to skim and skip ahead to see if there was useful, concrete discussion of anything later. Every time I thought there might be, I was treated to more of the same style. It's not for me. Probably not for you either, if you're looking for something to help you with a calm brain. I suggest a pass.

[Joan · Rating 5 out of 5]

I happened upon this book in our local library. One of the main things I learned is that logic (using our pre-frontal cortex) usually does not help when dealing with emotion/gut reactions to difficult events. I learned about the vagus nerve. I learned how important self care was: sleep, relaxation, finding ways to self comfort, deep breathing (yoga). The book did seem too long for the amount of knowledge I gained.

[Stephanie · Rating 2 out of 5]

I couldn't get through even 100 pages. The writing style is so strange and doesn't read well. The analogies themselves are fine and are helpful, but they drag on forever. There are many, many paragraphs that are redundant, so like others have already mentioned I started skimming to see if it got any better. It doesn't, although the Vagus nerve information was interesting. This book did get me thinking about how the brain works when it's anxious, but I will continue my research elsewhere.

[Hannah · Rating 4 out of 5]

An excellent overview of the last hundred years of Neuroscience, particularly the last few. Not a conventional self-help book, but the knowledge covered can certainly help each individual be more thoughtful about how they structure their days, handle their loved ones, and themselves.

[Jagdish Patel · Rating 3 out of 5]

Helpful and educational

The author explains workings of brain in a simple language, and suggests practical ways to be calm. This is not a book of revelations but understanding mechanics of calmness and a few steps we can take toward happiness.

[Kat N · Rating 5 out of 5]

Brilliant! Learned so much and it's changed my approach to life

I know I need to calm down, relax more etc but there is always so much to do! I love how this book presents ALL the different things you can do other than meditation and yoga to create happiness and good health. Inspiring and informative - an absolute must read for anyone who ever suffers ill health, anxiety or stress

[Jamie · Rating 2 out of 5]

for being a book to calm your brain, man it hurt mine more than anything. i love the concepts within but the language was so thick at certain points i think it gets away from the author that this book is going to be picked up by common folks who may need things put into Layman's terms.

[K Reads · Rating 2 out of 5]

Waste of time

I'm sure there has to be a better book out there on this topic. I had high hopes when starting but then the book drags on and doesn't really give much advice. The takeaways could be written in a one pager.

[Wendy Bailey · Rating 2 out of 5]

It was ok. It went into way too much medical detail.

[Leah Carter · Rating 4 out of 5]

Good information, but fails to acknowledge God's design

[Elise · Rating 3 out of 5]

Interesting concepts, not totally foreign.

[Grace Montenegro · Rating 5 out of 5]

I loved this book. Although it could be dense, I enjoyed reading it. It helped me to understand many things that I have observed through life. It made sense to me.

[Chani · Rating 2 out of 5]

Doesn't have much practical advice but is more a research paper on stress

[Kim · Rating 4 out of 5]

This was extremely interesting. The book discusses the brain, how it functions, and the role the vagus nerve plays in our health and emotional state. The author, Gayatri Devi, provides lots of examples and highlights studies performed on both humans and animals, as well as her own observations.

The book isn't really a self help book in the traditional sense. It does explain why activities like yoga and meditation help to calm the brain, but it doesn't go into much detail on how a people can put that knowledge to use in their own lives.

The last chapter gives an example of how a stressed out CEO might change his routine to live a less stressed and happy life. The author also lists activities that support a healthy vagal tone, but if you want to learn how to practice those activities, you will need to look elsewhere.

I listened to the audio book version narrated by the author. I found her voice soothing.

[Deb · Rating 5 out of 5]

**Top-notch, bottom-up approach to calm**

Once upon a time ago, our core brains were pretty good at keeping us calm. But, the modern day sea of anxieties (hello non-stop technology alerts and intrusions/uncompromising performance expectations/unlimited choices/reduced in-person intimacy) has diluted the soothing functions of the intuitive core brain. As a result, we’re in a state of constant high alert.

So, how do we reprogram our brains and reclaim our natural state of calm. (?!!!!!?)

Gayatri Devi’s book _A Calm Brain_ offers a top-notch, bottom-up approach to calm by tapping into the hardwiring of our natural relaxation systems. As she explains:
“We know that calm is created by a state of equilibrium between the two systems, parasympathetic and sympathetic, and that anxiety and stress result when the alerting sympathetic system and rational frontal lobes override the core-brain and parasympathetic system, with the vagus nerve as its instrument…For calm to reign within your brain, there has to be a bottom-up calm from your body, which is carried out by the vagus.” (pp. 54, 143)

The key to unlocking the body’s natural relaxation system is: “understanding the neural underpinnings of calm—the delicate dance of the emotional core brain and the rational frontal lobes.” (p. 241) Achieving this crucial balance involves disengaging the over-active amygdala and frontal lobes of the sympathetic nervous system and activating the parasympathetic and vagus nerve systems:
“In a state of high vagal activity, the vagus nerve is more stimulated, resulting in slower breaths, slower heart rate, reduced bowel irritability, and better synchronization of heart rate with respiration. This results in an optimal body state. Through bottom-up feedback, the core brain is calmed, which relaxes the frontal lobes as well.” (p. 65)

Dr. Devi does an impressive job in conveying the complex concepts underlying the neuroscience of calm (interestingly, I found her information delivery and writing styles to be quite soothing!), and providing concrete ways to weave your own “tapestry of calm” by increasing vagal tone (pp. 242-244), including:
• Forming enduring, close social connections (and laughing often).
• Finding a partner who provides both companionship and romance.
• Having sex as often as you can (she insists it’s good for your core brain).
• Forgiving and forgetting.
• Paying attention to your biorhythms: eating when hungry, sleeping when tired, waking when rested.
• Never compromising on sleep.
• Refraining from using drugs to stay awake and to get to sleep and alarms to wake up.
• Cutting down on multitasking.
• Scheduling downtime in the middle of busy days.
• Eliminating television.
• Doing one slow thing a day.
• Practicing real (vs. virtual) communication. (Your core brain knows the difference.)
• Spending time with pets.
• Welcoming each morning calmly, slowly, pouring your mind and body into the day.

If you’re ready to take back the natural soothing functions of your core brain, this book is a great first step: Read, relax, recover. (And, don’t forget to turn off all technological devices when doing so.)

[Cj · Rating 3 out of 5]

"A Calm Brain" is only part of the title, the rest is: "Unlocking Your Natural Relaxation System." I discovered no key that fit that particular lock. If you flip to the last three pages of the book there is a list of practical suggestion by the author to "increase vagal tone" and "amping up the parasympathetic relaxing system." It is a pleasant list that includes having more sex, getting more sleep, and finding a good life partner, scheduling more downtime, and spending more time with your pets. It's a very good list, but all of the suggestion are pretty common, and don't really require two-hundred and forty-four pages of reading. I have seen similar list in short essays online or in newspapers. But I never seem able to resist the "New Book" shelf at the library.

She cites ample references to corroborate her claims in each chapter, but it seems that a great deal of her advice is personal opinion. Some chapters were not calm-inducing for me at all. A couple chapters refer to the additional anxiety women might be prone to in modern society, but she offers no remedy other than establishing a good community. In more than one chapter she moderately offended me by making me feel inferior to men. I doubt that is what she intended, but it didn't change how I felt after reading those chapters (not exactly calm inducing). She refers to the vagus nerve and increasing vagal tone but does not describe any concrete method to make the vagus nerve or parasympathetic response more effective. The one clear cut remedy to anxiety she offer is inversion, but I can't find any of her references to substantiate this claim (not that I looked that hard), there seems to be only anecdotal evidence from patients and associates.

The list on the last three pages are items that are always worth considering, but I'm not sure wading through a whole book (with some personally aggravating chapters)is necessary.

[Janine DePerio · Rating 3 out of 5]

Although it could be a bit wordy for me at times, with enough tangents to make me forget the concept the author was trying to convey, I enjoyed it enough to finish the book. I don't think much of the information was very epiphanous, but it helped me gain a different perspective on how to approach my mental stress/barriers. It gives me the feeling of a little therapy session, where some things are "known" for the most part, but it helps when someone else is saying it to you.

I liked that some of the tips for managing stress were very simple, tangible tasks that anyone could use (I really liked the "bottom-up" strategy). I also enjoyed the idea of practicing calmness as you would any other skills you'd like to improve: Building and strengthening the neural connections in your brain as you practice. The psychology and neurology information was very interesting, and it helped form another perspective on calmness/stress management.

[John · Rating 4 out of 5]

While alcohol does help people fall into light sleep, it also robs them of REM and the deeper, more restorative stages of sleep.
Stage 3 & 4 often referred to as delta sleep is the "deepest" stage of sleep (not REM) & it is what a sleep deprived person's brain craves most. In adults, it can last from 15-30 minutes. In children, it can occupy up to 40% of all sleep time.
Laughter is an easy way to enhance vagal tone; making intentional effort to laugh everyday has been scientifically shown to promote relaxation, increase happiness, & improve health. Never, ever, compromise sleep. Stop watching television. The tapestry of calm you weave will be your own.
persnickety: giving a lot of attention to details that are minor or not impoetant

[Kcko · Rating 1 out of 5]

It has a promising title but it is better named as neurological theory of the anxious brain. Don't expect any big secrets to be revealed. Bottom -up this book by summarizing the key for the unlocking of the calm brain as:

- get an inversion table - iron man inverse table for back ache, to use for calming your system
(I already own and regularly use the inversion table and love it. )

The book was a waste of my time and made me frustrated and more anxious than ever.

[donna · Rating 4 out of 5]

I talked about this book a lot while I was listening to it. So many people suffer from anxiety and this book offers a lot of options for dealing with it. While I think many may benefit from the spiritual, self-help books out there on how to deal with your anxiety, this book is for the left-brained logical thinkers out there who can appreciate a neurologists statistics and research.

[Angela Pearson · Rating 4 out of 5]

Inversion tables, yoga, laughter yoga, bio- rhythms, sleep, vegus nerve, headstand and shoulder stands, stretching, intentionally going slow, sleepcations, calm parenting, Google, a great description of the perfect office, and an excellent exposure to brain vocabulary. All great reasons to read this book. I enjoyed it, learned a bit, and reinforced what I knew. I recommend this book.

[Adrienne Amborski · Rating 3 out of 5]

Readers maybe looking for more practical techniques in this well written book about the neuroscience behind the "calm" brain. I found the background studies fascinating. The chapters about male and female coping styles really hit home and reassured me that I'am not going crazy....

[Roger - president of NBR United - · Rating 4 out of 5]

Definitely don't need a medical degree to read this book, it was well written for a layman's understanding, the list of practical suggestion at the end and the author's case studies were accessible with out ever being to revealing!

[Heather · Rating 3 out of 5]

Although I found this book a bit repetitive, I did enjoy learning a few new tidbits about the science of calming the body and mind. It would have been more worthwhile if it included more suggestions for everyday activities that help keep us calm.

[BLACK CAT · Rating 3 out of 5]

Common sense tips backed by neuroscience research.

[Avon Public Library · Rating 4 out of 5]

This is the ultimate self-help guide to inner tranquility for those of us who like to have scientific explanations. (Gail)

[Jackie · Rating 3 out of 5]

Nothing really new but a pretty good job of adding detail and examples to existing theories Sometimes too simplistic and burdened,

[Heather Finlayson · Rating 3 out of 5]

This is a quick and simple read. Some interesting info about the neurological basis and effects of meditation. Good primer to keep you meditating or get you started, but not especially meaty content.