Why releasing the eyes calms the mind
Anxiety lives in the body long before we name it in the mind. One of the first places it settles is the ring of small muscles around the eyes: we squint against stress, hold the brow, and forget to let go. This practice does the opposite on purpose — gentle pressure, then release, ten times — so the muscles remember how to soften.
The direction of travel matters. We usually try to think our way out of anxiety, but the nervous system reads the body first: a face that relaxes sends a safety signal upward, and the mind follows. Releasing physical tension is not a metaphor here — it is the shortest lever you have when thoughts feel out of reach.
Follow the person on screen — Jean or Liza, whichever you prefer. There is nothing to achieve and no right amount of pressure. Soft is enough. When you finish, most people notice the eyes feel lighter and the face a little more their own.
For the full method, see our guide to facial muscle relaxation for anxiety.
When to use it
After hours at a screen, when the brow feels tight; mid-spiral, when thinking is not helping; before sleep, to unclench the face. A single minute is enough; repeat whenever the tension creeps back.
FAQ
Can a face exercise really help with anxiety?
It will not solve the cause, but releasing facial tension sends a calming signal to the nervous system. Working from body to mind is often easier than trying to think your way calm.
How hard should I press?
Gently. This is release, not massage-force. If it hurts, you are pressing too hard — soft, slow contact is all you need.
Jean or Liza — does it matter which I follow?
No. They demonstrate the same exercise. Pick whichever feels more comfortable to watch and follow along.
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