How does stress affect our vision?

Stress impacts our vision by narrowing our visual field, a phenomenon often referred to as having a "soda straw" view. Andrew Huberman explains that when we are stressed or highly alert, the aperture of our visual experience shrinks, causing us to focus intensely on a small area. This effect is driven by changes in the pupils and lens of the eye, which alter the information sent to the brain and body 1 2.

Interestingly, this relationship is bidirectional. It means that while stress can narrow our visual field, consciously expanding our visual field can help reduce stress. Huberman suggests a technique where you relax your eyes and try to take in as much of your environment as possible, such as seeing the ceiling and the floor simultaneously if indoors, or a wide horizon if outdoors. This expanded vision helps "turn off" the stress mechanisms and promotes a state of relaxation 3 1.

Additionally, Huberman notes that vision and breathing are interconnected and can both influence our internal state. Adjusting breathing patterns can change our state of mind, just as expanding our visual field can. Both serve as powerful tools to manage stress and enhance relaxation 4 5.