Why moving the eyes settles the mind
With your eyes open or closed, you slowly draw letters of the alphabet with your gaze — reaching at least the letter C, further if you like. It sounds almost too simple, but giving the eyes a slow, deliberate path does two useful things at once.
First, it relaxes the small muscles that stiffen when we stare or scan for threat. Second, slow, intentional eye movement gives an over-active mind a concrete, physical task to hold — a body-level anchor that competes with the loop of anxious thought. Structured eye-movement is used in several evidence-based approaches precisely because the eyes are a direct line into the nervous system.
Follow Jean or Liza and keep the movement slow and comfortable. If the eyes tire, close them and continue tracing from memory. Most people finish feeling a little more present and a little less pulled by thought.
For the full method, see our guide to facial muscle relaxation for anxiety.
When to use it
When the mind is racing and breathing feels hard to focus on; after long screen time, to reset tired eyes; in moments of feeling scattered or unreal, as a gentle way back to the body.
FAQ
How is this different from grounding?
It works on the same idea — a physical anchor for attention — but through slow eye movement rather than the senses. Many people find one easier than the other on a given day.
Open or closed eyes?
Either. Open can be easier to focus; closed can feel calmer. Try both and use what settles you.
Jean or Liza?
Same exercise, two demonstrations. Follow whichever you prefer.
Sources and further reading
The techniques on this site are drawn from published research and standard therapy protocols:
- Zaccaro A. et al. (2018). How breath-control can change your life: a systematic review of slow breathing. Frontiers in Human Neuroscience. pmc.ncbi.nlm.nih.gov
- Balban M.Y. et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. doi.org
- Ma X. et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress. Frontiers in Psychology. pmc.ncbi.nlm.nih.gov
- Coles N.A. et al. (2022). A multi-lab test of the facial feedback hypothesis. Nature Human Behaviour. doi.org
- Kraft T.L., Pressman S.D. (2012). Grin and bear it: the influence of manipulated facial expression on the stress response. Psychological Science. doi.org
- Finzi E., Rosenthal N.E. (2014). Treatment of depression with onabotulinumtoxinA (frown-muscle relaxation): a randomized, double-blind, placebo-controlled trial. Journal of Psychiatric Research. doi.org
- Linehan M.M. DBT Skills Training Manual — sensory grounding (5-4-3-2-1) as a distress-tolerance skill. www.guilford.com
- Pompoli A. et al. (2018). Dismantling cognitive-behaviour therapy for panic disorder: a systematic review and component network meta-analysis (72 trials) — interoceptive exposure among the most effective components. Psychological Medicine. pmc.ncbi.nlm.nih.gov
- Experimentally unpacking cognitive behavioural therapy: the effects of completing a thought record on affect and neuroendocrine responses to stress. www.sciencedirect.com