Here's the best way to alleviate stress and anxiety

Neuroscientists at the Salk Institute for Biological Studies in La Jolla have discovered a brain pathway that controls voluntary breathing and reduces anxiety, potentially paving the way for new targeted medications. The research, published in Nature Neuroscience, identifies how conscious breathing patterns can influence mental state and offers scientific validation for practices like meditation and yoga.

The study reveals a specific circuit between the brain's cortex and stem that regulates voluntary breathing patterns, distinct from automatic breathing. This discovery provides the first scientific explanation for how intentionally slowing one's breath can reduce anxiety and fear.

"This top-down breathing circuit has been a longstanding question in the neuroscience field. It is exciting to find the neural mechanism to explain how the slowing down of breathing can control negative emotions, like anxiety and fear," said Sung Han, senior author of the study, in an interview with the Los Angeles Times.

The research team identified a group of cells in the cortex, the brain region responsible for complex thought, that communicates with the brain stem to control lung function. This neural pathway forms the basis for how breathing exercises can alter emotional states, a connection long observed but not previously understood at the neurological level.

The findings could lead to the development of what Han calls a "yoga pill," which would simulate the calming effects of breathing exercises. Such medication could benefit the more than 40 million adults in the United States who experience anxiety disorders, according to the National Alliance on Mental Illness.

These potential new drugs would differ from current anti-anxiety medications like Xanax and Lexapro, which affect multiple brain regions simultaneously. By targeting a specific brain circuit, future treatments could offer more precise anxiety relief with fewer side effects.

Han noted that such targeted medication might prove particularly valuable in severe cases. "If you are in panic, breathing techniques alone may not be sufficient to suppress anxiety," he said.

The discovery provides scientific backing for various breathing techniques, including box breathing, which involves repeated inhaling, holding breath for four seconds, and exhaling to reduce stress. It also validates the physiological benefits of mindfulness practices and yoga.

The research team is now investigating the opposite neural pathway that increases anxiety through rapid breathing. "To target the slow breathing circuit, we need to understand the opposite circuit, so we can avoid targeting it," Han explained.

Despite the promising implications, developing a yoga pill remains a distant prospect. Han estimated that additional research and clinical trials could take up to ten years. He emphasized the preliminary nature of the findings, stating, "I cannot say that this discovery is directly connected to the discovery of the new medication. But I can say it is a stepping stone. We now know the pathway. That is the first step."

The identification of this specific brain circuit not only validates traditional relaxation practices but also opens new possibilities for treating anxiety disorders through targeted pharmaceutical interventions.