What is tranquility, and how can we achieve it in a lasting way?
Tranquility is a state of stable inner calm—distinct from mere occasional relaxation—characterized by sustained activation of the parasympathetic nervous system. It is not the absence of stimuli, but the ability to remain grounded and serene in the face of daily demands. Neurologically, it is based on high vagal tone and a balance between excitatory neurotransmitters (glutamate, adrenaline) and inhibitory neurotransmitters (GABA, serotonin). Discover our serenity and well-being formulas and our anti-stress supplements to support this balance naturally.
- Vagal tone and tranquility: the vagus nerve is the “cable” of the parasympathetic nervous system—its tone (activation strength) directly determines the ability to calm down and recover after stress—high vagal tone is associated with emotional resilience, emotional regulation, and a lasting state of tranquility—which can be cultivated through cardiac coherence, slow breathing, singing, and yoga
- GABA and mental calm: GABA is the main inhibitory neurotransmitter—it reduces neuronal hyperactivity in the brain → calms mental agitation and reduces underlying anxiety— magnesium potentiates its receptors—valerian, passionflower, and lemon balm increase GABA levels in different ways
- Serotonin and a serene mood: Serotonin is the neurotransmitter associated with serenity and contentment — 90% is synthesized in the gut — its production depends on tryptophan (from food) + B vitamins + magnesium — a balanced gut microbiome is essential for optimal production
- Chronic cortisol = the enemy of tranquility: Chronic cortisol exposure gradually erodes the neurochemical foundations of tranquility—it depletes magnesium, lowers serotonin levels, and overstimulates the amygdala—reducing sources of chronic cortisol is a priority for regaining a lasting state of inner calm
- Tranquility vs. temporary relaxation: relaxation is a temporary state (a bath, meditation)—tranquility is a trait acquired gradually through regular practice—it is built like a muscle → daily practices structurally alter the brain (neuroplasticity) after 8–12 weeks
Foundational Practices for Tranquility
- Daily cardiac coherence (365 method): 5 minutes, 6 breaths per minute, 3 times a day — promotes long-term vagal tone — reduces basal cortisol by 20–30% with regular practice — the cumulative effects over weeks bring about lasting changes in the stress response — the most well-validated practice for building physiological tranquility
- Mindfulness meditation: reduces amygdala activation (reactivity to stressful stimuli) after 8 weeks — thickens the left prefrontal cortex (serenity and emotional regulation) — metta (loving-kindness) meditation activates circuits of deep calm comparable to oxytocin — 10–20 minutes a day as a foundational practice
- Nature and forest therapy: 20–30 minutes in a natural environment reduce cortisol by 15–20% — natural sounds (water, birds, wind in the trees) activate the parasympathetic nervous system — the diffused light of forests reduces overactivity of the sympathetic nervous system — a daily outdoor walk = a direct investment in lasting peace of mind
- Daily gratitude: writing down 3 positive things each evening activates the dopaminergic reward circuits and reduces the brain’s negative bias → a more serene outlook on life — “brain training” for peace of mind: gradually trains the brain to perceive more safety and less threat in the environment
- Partial digital detox: notifications and scrolling generate micro-spikes of dopamine that keep the nervous system in a state of vigilant alertness incompatible with peace of mind — set aside specific time slots for social media — no screens 1 hour before bedtime — one “screen-free” day once a week to allow the nervous system to regenerate
Diet and micronutrients to support tranquility
- Tryptophan and serotonin: Tryptophan is the dietary precursor to serotonin—sources: turkey, eggs, bananas, pumpkin seeds, walnuts, tofu—consuming complex carbohydrates at the same meal promotes tryptophan uptake into the brain (“calm evening meal” effect)—avoid tryptophan in the morning with protein alone (competes with other amino acids)
- Magnesium bisglycinate: the mineral for nervous calm — potentiates GABA + blocks NMDA + regulates cortisol — deficiency → constant mental agitation, difficulty “turning off” the brain at night — 300–400 mg/night — improvements in nighttime calmness are often felt as early as the first week
- Omega-3 EPA: reduces neuroinflammation that keeps the brain in a state of alertness — improves neuronal membrane fluidity → better transmission of calming signals — 1–2 g EPA/day — sardines, mackerel, salmon 2–3 times/week
- Calm-Promoting Diet: Avoid refined sugars (glycemic spike → reactive hypoglycemia → restlessness) — caffeine after 2 p.m. (half-life 5–7 hours, keeps you alert and prevents evening calm from setting in) — alcohol (apparent calming effect followed by a nighttime anxiety rebound) — prioritize colorful Mediterranean-style meals
- Microbiome and Calm: 90% of serotonin is produced in the gut — an imbalanced microbiome → disrupted serotonin production → less serene mood — probiotics (Lactobacillus helveticus + Bifidobacterium longum = psychobiotics) + prebiotics (vegetables, legumes) — check out our relaxation and sleep supplements
Sleep, Relationships, and Environment for Peace of Mind
- Quality sleep: During deep sleep, the brain replenishes its GABA and serotonin reserves—without sufficient sleep, the next day’s sense of calm is compromised (overactive amygdala + higher basal cortisol) — 7–9 hours/night + a set wake-up time + complete darkness + cool temperature (18–20 °C)
- Gentle physical exercise: 30 minutes of walking in nature or yoga 3–5 times a week releases endorphins + BDNF + serotonin → the biological foundation of peace of mind — intense exercise before bedtime is counterproductive (cortisol and adrenaline delay the onset of calm) — opt for gentle exercise in the latter part of the day
- Soothing environment: Your living space directly influences your nervous state — declutter (visual chaos = cognitive load = agitation) — natural light during the day + soft, warm lighting in the evening — green plants (olfactory and visual connection to nature) — sounds of nature (fountain, birds) played softly
- Relationships and peace of mind: Warm interactions release oxytocin, which directly reduces cortisol — Exhausting and chronically conflict-ridden relationships destroy peace of mind — Learning to set relationship boundaries is an act of mental health — See our relaxation page for complementary practices
- Seek help if peace of mind remains elusive: persistent anxiety despite these practices → medical evaluation (magnesium, B12, D3, thyroid) + psychologist (MonPsy, partial reimbursement) — see our anxiety page for specific natural approaches
