Vision is the dominant sense we use to navigate and survive the world. The eyes are the only external part of the brain, so it makes sense to use them to help decrease stress. When stressed, your pupils dilate, changes take place in the eye's optics to bring the “threat” into sharp focus - think portrait mode on your phone.
Purposely shifting your vision can help shift your stress response. My clients and I have found these two practices to be accessible and effective.
Research has shown, and Stanford professor of Neurobiology and Opthalmology, Dr. Andrew Huberman reports that:
When we are in panoramic vision, looking straight ahead and allowing the peripheral vision to open up, it has a positive impact on our stress levels. While we typically have less visual acuity in panoramic vision (the ability to see a lot of detail), we can see a bigger picture, we have a faster reaction time and our ‘fight or flight’ response is calmed.
Huberman recommends spending 2 – 10 minutes daily in panoramic vision to have the greatest impact.
Another way to shift the stress response and calm the nervous system using the eyes is to use The Basic Exercise by Dr. Stanley Rosenberg. Dr. Rosenberg recommends doing this exercise lying down but it can also be done sitting up.
Turn your head to the right and check in with any tension or tightness; do the same on the left, and return facing forward.
Interlace your fingers, cradle the back of your head facing forward.
While facing forward, use the eyes only to look to the right for 30-60 seconds (I try to look at my elbow); then eyes back to center; then eyes look to the left for 30-60 seconds; then back to center.
Once again, turn your head to the right and check-in then to the left, check-in, and return to center.
This simple exercise uses eye movement to engage the suboccipital muscles in back of your head, drawing the first two vertebra into alignment — a necessary condition for the state of "social engagement," says Rosenberg.
How will you use your eyes to shift your stress response?
