Breathing and Eye Health

Breathing exercises can actually be helpful to our eye health. One particular breathing exercise known as 365 breathing has been found to be particularly beneficial. 365 breathing is a structured slow-breathing practice designed to activate the parasympathetic nervous system and reduce physiological stress. The name comes from its simple routine: practising breathing 3 times per day, at a pace of 6 breaths per minute, for 5 minutes each time. This is usually achieved by inhaling for five seconds and exhaling for five seconds, creating a steady ten-second cycle. The goal of 365 breathing is to shift the body away from sympathetic “fight-or-flight” activation and move it toward a calmer, balanced autonomic state.

This technique has gained attention in health and wellness settings because of its influence on cardiovascular and autonomic function. Slow, paced breathing increases vagal tone, lowers heart rate, stabilises blood pressure, and reduces cortisol levels. These changes have important implications for eye health, particularly in conditions involving intraocular pressure (IOP) and glaucoma risk.

Research on slow breathing has shown that activating the parasympathetic system can lead to modest but meaningful reductions in IOP. One mechanism involves the ciliary body, where lower sympathetic activity may decrease aqueous humour production (the fluid within the eye). Because IOP partly depends on how much aqueous fluid is produced and how well it drains, reduced production can contribute to lower eye pressure. Slow breathing also helps lower systemic blood pressure, which reduces the episcleral venous pressure that influences aqueous outflow. Improved venous drainage can therefore further support lower IOP.

Another important factor is the influence of stress. Emotional or physiological stress can trigger sympathetic spikes that temporarily increase IOP. By reducing stress reactivity and stabilising autonomic responses, 365 breathing may help decrease day-to-day IOP fluctuations, which are strongly associated with glaucoma progression. In addition, paced breathing enhances vascular regulation and may improve blood flow to the optic nerve head. Since glaucoma is partly a disease of impaired optic nerve perfusion, this improved circulation may offer a protective effect.

While 365 breathing is not a treatment for glaucoma, it may serve as a beneficial adjunct practice. Its effects—lower IOP, reduce fluctuations, improve ocular blood flow—all of which are known risk factors for glaucoma development and progression. Patients who incorporate breathing practices alongside medication, lifestyle changes, and regular eye care may experience broader benefits to both their ocular and overall wellbeing.