The Fastest Way to Calm Down? Breathe.

Just "breathe" we tell ourself and our loved ones when we're facing stress and trauma. Now scientists can explain why deep breaths with long exhalations actually quell anxiety. 

In a paper published in Science, researchers led by Mark Krasnow, a professor of biochemistry at Stanford University, found that in mice, a group of nerves in the brain that regulates breathing has a direct connection to the arousal center of the brain. In other words, breathing can have a direct effect on the overall activity level of the brain.

Krasnow’s team has been studying a group of 3,000 neurons in the brain stems of rodents that control all of a mouse's different breathing patterns, from the quick, rapid breathing associated with exertion and excitement, to the slower breathing typical of rest, to sighing and crying. Krasnow found that about 60 types of nerve cells make up this so-called "breathing pacemaker", and each of these nerve cell groups are responsible for different breathing patterns.

Breathing can change the state of the mind. 

It turns out that Krasnow had disrupted a set of nerves with a direct line to the brain’s arousal center; these nerves can either tell the brain there’s an emergency and set off the body's alarms, or keep the brain on an even keel, maintaining a sense of calm. This is the change that happens when breathing slows down, says Krasnow. “This liaison to the rest of the brain means that if we can slow breathing down, as we can do by deep breathing or slow controlled breaths, the idea would be that these neurons then don’t signal the arousal center, and don’t hyperactivate the brain. So you can calm your breathing and also calm your mind,” says Krasnow.

Breathing, in other words, can change the mind, or the state of the mind.

So why do some people still feel anxious after a few deep inhales and exhales? It’s possible that their genetic variations mean they have a dulled response to this cluster of nerves responsible for regulating breathing, so that it takes more than conscious deep breaths to switch the brain from an aroused to a calm state. In those cases, having something like a drug or other intervention to specifically target the right group of breathing nerve cells and control its activity might be needed.

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