--- title: How to Calm Down Quickly description: Find out why deep breathing is the fastest solution to quickly squash anxiety and calm down. canonical: https://time.com/4721509/how-to-calm-down-quickly/ author: Alice Park article:opinion: false article:content_tier: free article:published_time: 2017-04-02T11:00:40.000Z article:modified_time: 2026-04-13T09:05:20.276Z og:title: The Fastest Way to Squash Anxiety og:description: According to science og:url: https://time.com/4721509/how-to-calm-down-quickly/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltd3a45011d70a9cf7/6988c0d27cdbacf467d57af7/squash-anxiety-quickly.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 4928 og:image:height: 2772 og:image:alt: Worried. Girl with hands on face and red nails og:type: article twitter:card: summary_large_image twitter:title: The Fastest Way to Squash Anxiety twitter:description: According to science twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltd3a45011d70a9cf7/6988c0d27cdbacf467d57af7/squash-anxiety-quickly.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # The Fastest Way to Squash Anxiety > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Worth Your Time: Reference Facts and FAQ ### Definition Worth Your Time is one of seven email newsletters published by TIME, the news organization founded in 1923. A weekly guide to what to watch, read, and more. Worth Your Time is a curated guide to the culture worth knowing, from the biggest conversations of the moment to the books, shows, ideas and discoveries worth your attention. 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Worth Your Time is TIME's culture newsletter, published Tuesdays and Saturdays to 40,000 subscribers as of August 2026. #### Who writes TIME's culture recommendations? Culture editor Eliza Berman writes Worth Your Time, drawing on TIME's critics and culture desk. #### Is Worth Your Time free? Yes. It is a free newsletter available at time.com/newsletters.  by [Alice Park](https://time.com/author/alice-park/)  ## Alice Park Senior Correspondent Apr 2, 2017 11:00 AM UTC  Woman closeup covering his eyes with his hands. Woman closeup covering his eyes with his hands.Volanthevist—Getty Images  by [Alice Park](https://time.com/author/alice-park/)  ## Alice Park Senior Correspondent Apr 2, 2017 11:00 AM UTC When people are [anxious](http://time.com/4477684/hub-of-anxiety-found-in-mouse-brain/?iid=sr-link3) before getting surgery, doctors and nurses often tell them to [take slow, deep breaths](http://motto.time.com/4316151/breathing-technique-navy-seal-calm-focused/) with long exhalations. It may seem like an inadequate way to quell anxiety, but in many cases, it actually works. Now scientists describe why deep breathing, including the breath-focus of [meditation](http://time.com/4645363/mindfulness-meditation-stress-anxiety-resilience/?iid=sr-link1), can induce such calm and tranquility. In a [paper published in _Science_](http://science.sciencemag.org/cgi/doi/10.1126/science.aai7984), 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. In the study, the group was trying to isolate the different types of neurons and their various effects on breathing. Using a genetic technique, they silenced specific neurons to see what breathing function was disturbed. Their first experiment seemed like a failure when the researchers manipulated one set of neurons, yet the mice didn’t show any changes in their breathing. “We were very disappointed initially,” says Krasnow. They put aside that experiment and moved the manipulated animals to a new cage environment. But that’s when they noticed something novel. Normally, moving mice makes them nervous and obsessive about exploring their new surroundings. But instead of sniffing and running around, the mice with the changes in their breathing center seemed to “chill,” says Krasnow. They continued their at-rest behavior: grooming themselves and hanging out without a need to urgently investigate their new surroundings. 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. That’s where Krasnow hopes the work will lead: to a way to better control the calming effect that deep breathing can have on the brain. In the meantime, he says, don’t dismiss deep breathing as a way to combat stress and anxiety. 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