How to De-Stress Your Eyes to Improve Your Eyesight

🇩🇰 På dansk

The beauty about eye improvement techniques is that it has a lot to do with sight relaxation; because the ability to relax your eyes is paramount when you want a better vision and to keep your eyes healthy.

Read on and find 11 super pleasant easy eye relaxation exercises that’s designed to enhance your vision and leave your body feeling satisfied - and they take less than five minutes.

vision and tensions

Most holistic Eye doctors believe that many visual defects are due to the incorrect use of our vision, and that bad habits related to the use of the eyes always are closely linked to their strain and stress. 

And very often less than perfect vision is the result of having muscles that are too strong, because they are constantly contracted and under strain. 

Stress and tensions in our eyes affect the whole body, but with the adoption of good vision techniques - especially relaxation techniques, the stress in our eyes and the whole body will lower. 

The ability of passive and dynamic relaxation is the first and basic thing you can do to improve your vision. Not just the general ability to relax muscles, but also the relaxation of mind, is important for your vision. In many cases, the relaxation techniques can turn out to be sufficient for improvement of your sight.

eyerelax.jpg

These 11 eye relaxation techniques seems to have a good track records: 

  1. Palming
  2. Sunning 
  3. Lazy Eight
  4. Central Fixation
  5. Long Swings
  6. Blinking
  7. Stretching
  8. Energetic Yawning
  9. Chinese Eye Acupressure
  10. Figure 8 Eye Massage
  11. MSM Eye Massage

Relaxation Techniques

3 basic rules of relaxation are as follows:

  1. Sleep. Get enough sleep to rest your body and so the eyes.
  2. Move. Engage your body in a lot of movement. Especially things like swimming, running, cycling, dancing, ice-skating, skating or even an ordinary evening walk. Choose an activity you enjoy, and your body, mind and eyes will return the favor big time.
  3. Unwind. Before you do your vision exercises, relax your eyes, body and mind with some of the relaxation exercises below – pick one or two.

11 Relaxation exercises

1. Palming

A very effective relaxation exercise for eyes and body. The aim is to see a black field, which will come with practice.

You can do this one either lying down or sitting.

  1. Rub your hands vigorously together for about 10 sec.
  2. Close your eyes and place your palms over your eyes.
  3. Do some very slow breathing in and out through your nose (breathing  through the nose relaxes the nervous system. Breathing through the mouth excites the nervous system). 
  4. Do 10 – 30 breaths like that.
  5. Slowly take your hands away an notice that the world is a lot clearer, a lot brighter, and that you feel refreshed.

2. Sunning

Our eyes are light-sensing organs designed to receive light energy. Sunning helps our eyes stay healthy and vibrant.

As I mentioned, are a lot of eye problems are caused by eye tension and stress in the eye muscles, and sunning is a way to release harmful stress from the eyeball muscles, lower the sensitivity to bright light and minimize the need to wrinkling and blinking. 

Sunning is a great way to relax your eyes - and an essential condition for the reeducation of sight.

  1. Stand outside preferably around sunrise or sunset.
  2. Close your eyes and face the sun.
  3. Feel the warmth of the sun’s rays on your face and eyelids, while breathing deeply through your nose only.
  4. Very slowly rock your head from side to side, or you can turn your head from shoulder to shoulder. 
  5. Be aware of your breathing as you feel the warmth of the sun and the energy of the sun on your eyes. 
  6. You’re in a receiving mode, so to speak. Receiving the rays of the sun.
  7. You feel the sun touch you eyelids, and you invite your eyes to float very simple and randomly in the eye sockets.
  8. Move your head about 30 times and come back to center. 
  9. Eyes still closed. Feel into your body. Notice the light and what you sense in your body and in your eyes. How is it affecting you etc? 
  10. Finish with palming for 8-10 breath.
  11. Repeat everything two more times. Three times in total.

3. Lazy eights ∞

This three-step exercise will integrate both sides of your brain, stimulate the muscles in your hands and arms, support eye movements and eye–hand coordination.

Feel free to draw an actual ∞

1. Track a horizontal figure eight with your eyes, without moving your head.

  • Stretch one arm forward and in line with your eyes. 
  • Point your thumb upwards.
  • Start from the center, then go up to the left with your left thumb, around, and when you hit the middle switch then follow the line up to the right and clockwise down with your right thumb. 
  • Do 3 rounds in total.

2. Now let’s bring the arms and brain into play.

  • Stretch your left arm forward.
  • Point at the middle of the ∞ and track the figure around to the left with your arm and eyes, shift to your right arm when you’re back at the middle and then track the line up and around to the right. 
  • Draw 3 ∞ in total.

3. Now take it to a full body movement. 

  • Bring your palms together and stretch your arms forward.
  • Point at the middle of the ∞ and follow it around with arms and eyes, same direction again.
  • Do 3 trips around the ∞

4. Central fixation

Train yourself to focus and to pay attention. Here are a few suggestions you can use:

  • Look for certain things in your environment. Examples: Count spots on wallpaper, see how many corners you can find in a room, door knobs or whatever. You don’t have to count every spot, you just shift your attention from one point to the next, and let your eyes feel easy and soft. 
  • Try to notice the color red everywhere one day in or out, and see how many times you notices it – even after you’ve forgotten that that’s what you’ve going to do.
  • When in a crowd, try looking easily and rapidly from one head to the next, pausing just long enough on each head to register what color hair that person has

5. Long Swings

Purpose: Stimulate peripheral vision - opening up your vision, and it’s a great exercise to get limbered up in your eyes and body. Finish with doing a little palming – standing or sitting.

Note: These swings can be a little disorienting. If you start to feel dizzy, stop, sit down and do the palming exercise until you feel comfortable.

  • Stand in an open area with plenty of space.
  • Plant your feet hip width apart
  • Arms are dangling.
  • Swing the arms very slowly from side to side a few times.
  • Keep your hips, torso, shoulders, head and neck in line as you swing from side to side.
  • Keep your eyes open and focus on the horizon as the world passes by. Swing a couple of times to each side.
  • Then start looking over your upper right and left shoulders as you swing.
  • Then look to the middle a few times and then lower your gaze toward your hips a few times.

Variation:

Purpose: Activating the inner ear – the vestibular system. A great way to connect the inner ear system with the visual.

  • Have an anchor around your Hara area.
  • Widen your stance.
  • Perform the swings with your eyes closed.
  • In pace with your swings you can in your imagination look to your upper right and left. Middle and lower.

Other variation:

  • Change the speed of your swings.

6. Blinking

We get a lot of dust on the eyes daily. Therefore the regular and unimpeded blinking is essential to purify and moisten the eyes with tears. 

We also blink to temporary rest (eye concealing) through exclusion from exposure.  When we’re stressed, we tend to blink irregularly. So blink as frequently as possible (every 1-3 seconds).

Exercise:

  • Blink quickly and freely 6-10 times, and conceal the slightly closed eyes for a few seconds.
  • Blink 10-20 times and conceal your eyes for a few seconds again.

7. Stretching

An essential exercise to improve your eye muscles, because the elasticity of the eye muscles is vital for bending the natural lens for seeing close up objects. Start out gently with 2-3 repetitions of the moves in each direction, and as your eyes get more flexible, you can increase the number to 10 or what feels comfortable to you.

Start gently by doing 2-3 repetitions of the moves, and as your eyes become more flexible, you can increase to 10 repetitions or what feels comfortable to you.

  1. This technique is principled by only, moving the eyes, not the head, as far as you feel possible to the corners.
  2. Start with moving your eyes to the left and then to the right. Aim to see your ears.
  3. Move your eyes diagonally. Try to see the corner of your eyebrow while looking up diagonally and your shoulder while looking down. Remember to keep your head facing straight at all times. 
  4. After this, move your eyes all the way up and downwards. 
  5. Repeat the entire procedure 3 times. 
  6. Then, finish up by rolling your eyes 360 degrees, to make sure you have removee additional tensions to the eyes.

Eye massages

8. Energetic yawning

This exercise relaxes the muscles and supports the full functioning of the nerves in the joint improving all the nerve systems to and from the eyes, as well as the muscles of face and mouth.

  1. Place your fingertips in front of your ears where your bottom jaw and top jaw meet.
  2. Massage gently and slightly open the mouth imaging that you are yawning. 

9. Chinese eye acupressure

This exercise can help improve the flow of energy in the eyeballs and head and is especially helpful when we begin to feel tired mentally.

If some of the pressure points are sensitive, it means that the energy flow is obstructed. The massaging movements allow the energy channels to open.

accupressureeye.png

The exercise should be performed with thumb pads or index fingers depending on which are easier to press a given point with.

All the points are marked on the figure, and their precise location can be easily identified since when pressed, they will are a bit sore.

Gently massage and press each point to clear the flow of energy. The pressure should not cause acute pain, but be gradually increased as we are massaging a point.

  • 3 green points on the upper eye pit bone. Massage with circular movements pressing gently.
  • 3 blue points on the lower eye pit bone. You can also use several fingers here and massage the whole lower eye pit bone.
  • 3 red points around the nose according to the figure. Massage gently on the nasal bone.

10. Figure 8 eye massage

This massage reduces stress and relaxes the eye muscles and opens up the circulation. It’s brilliant after extended contact lense or digital device use.

It spreads the tissue that gets clumped up around the eyes. 

  1. You can do this exercise either sitting or lying down.
  2. Wash your hands.
  3. Take two fingers on each hand (index and middle)
  4. Point them together so the fingertips are touching.
  5. Place the fingers on upper the inner side of the left eye brow – right over the nose.
  6. Move all four fingers along the eyebrow out to the side, round and down. You follow the bone around the eyes. Then move the fingers over the nose and continue around the right eye.  Drawing a figure 8.
  7. Say the sound “E” while you move the fingers, this will help lateralize tissue.
  8. Do 6-8 rounds. 
    Then massage your eyes:
  9. Place your index and middle fingers on your top eyelids and massage gently with a very light touch. Just make small circles with the fingers.
  10. Massage the lower eyelids and the corners the same way – about 30 circles in each area.
  11. Finish off by palming (see above).

11. MSM eye massage 

My absolute favorite. I do it every day and several times a day, it's so refreshing.

MSM eye massage improves the lymph system and stimulation of tears. It moisturizes, detoxes and is excellent for inflammatory eye conditions, blepharitis and dry-eye.

Homemade MSM eye drops are 100 natural and free of harmful additives and pretty safe unless you’re allergic to salt or cruciferous veggies like broccoli, cauliflower, kale, etc. Test with a few drops on the skin of your arm first.

MSM is a powerful sulfur organic agent, which we also find in our body, and it helps reduce inflammation and is used to help reduce pain in the joints and improve skin, hair, and nail health, and it’s a great detoxifier. 

When you instill MSM into your eyes, it moisturizes, reduces inflammation, and improves cellular permeability in the cornea – so it softens and makes the cornea more elastic. All the collagen in the eyes softens when you use MSM drops. 

Instructions:

  • You can do it lying down in bed.
  • Wash your hands before you start.
  • Close your eyes.
  • Put one drop in the corner of each eye - or if you’re up for it, you can run the eyedrops back and forth along the eyelashes.
  • Spread the eye drops across the eyelashes with your fingers.
  • Then massage the upper and lower eyelids.

Other relaxation exercises

Circular movements with the neck

  • Lower the chin as much as possible, move the head slowly from shoulder to shoulder and breathe freely. 

Abdominal breathing 

  • Start this exercise by clearing your lungs. Breathe in with through your nose and exhale out through the pressed lips. 
  • Now place your hands on your belly and let them move up and down as you breathe in and out, through your nose only.
  • Breathe in on a count to three, hold your breath for three, breathe out on count to three, then stop breathing for three counts again. 
  • Do it 3-4 times (or more).

bonus Tip: 

Blink away. If you catch yourself squinting, because it help you see better, then stop and blink rapidly instead. That will help your muscles to relax and help you focus.