Exploring the potential of the eyes as a pathway to relaxation

The eyes are a subtle yet powerful aspect of yoga and meditation, offering a pathway to deeper relaxation, alignment and connection. By exploring how we use our gaze, we can unlock new dimensions of practice and discover the interplay between mind, body and the nervous system.

This exploration has been central to my journey as a spinal health specialist and to the development of the Buttafly Technique, a self-care method for natural spine alignment. While the Buttafly Technique is distinct from traditional Savasana, I often use it as an alternative and have learned a great deal about the role of the eyes.

One mantra that has stayed with me since my days working as a physiotherapist is: “Where the eyes go, the head will follow.” This guiding principle points to a practical truth: the eyes, head and cervical spine are intimately linked. When we work skilfully with the gaze, we can influence not only how we sit and lie, but also how we breathe, how safe we feel, and how easily we settle.

The eyes: a gateway to relaxation and alignment

Our eyes are closely connected to the autonomic nervous system and to the mechanics of the cervical spine. Small shifts in gaze direction or focus can have meaningful effects on posture, breathing and overall state. Here are three ways this often shows up in practice.

1. Eye movement influences the position of the head and neck

• When we look down mindfully (using the eyes rather than letting the head collapse), many people feel a subtle softening at the atlanto-occipital (AO) joint — where the skull meets the top of the spine.
• This can reduce “holding” in the suboccipitals, jaw and front of the neck, allowing the head to balance more easily over the spine.

2. The AO joint and breathing mechanics

• The position of the head and upper cervical spine influences how freely the throat, ribcage and diaphragm can coordinate. When the AO joint is compressed (often with chin lift or head-forward posture), many people unconsciously recruit accessory breathing muscles in the neck and upper chest.
• When the AO joint is released and the head is better “stacked,” those accessory patterns tend to dial down. The lower ribs can expand more naturally and the diaphragm can do more of the work — which often slows the breath and helps the nervous system shift toward a calmer state.

3. Nervous system regulation and “visual vigilance”

• A downward gaze or a soft focus can reduce visual vigilance — the scanning and effort of looking out for what’s next — and this can support a shift from alertness into a more settled state.
• A soft or unfocused gaze also tends to encourage peripheral awareness. For many people, this wider field of attention can feel less demanding than a sharp, narrow focus, and can support calmness and introspection.

Sitting meditation: using the eyes to anchor and align

In sitting meditation, the position and quality of the gaze can influence both physical posture and mental state. Rather than treating the eyes as an afterthought, you can work with them as a gentle steering wheel.

• Mindful downward gaze: Direct your gaze slightly down (whether with eyes open or closed) to encourage quietness and inward attention. Notice whether the back of the neck softens and the head becomes easier to balance.
• Soft focus: Let the eyes rest in a soft, unfocused gaze. This can reduce effort and invite a wider, more receptive awareness.
• Closed eyes: If it feels comfortable, closing the eyes can reduce visual input and help you turn inward. Pair this with a relaxed forehead, temples and jaw to deepen your sense of ease.

By consciously engaging the eyes, you can anchor attention, support a more organised head-and-neck position, and create a steadier foundation for meditation.

Savasana: enhancing rest through the eyes

Savasana — often described as the pose of ultimate relaxation — offers a simple place to explore the relationship between the eyes and the nervous system. While the body lies still, the eyes can guide the mind into deeper states of rest and repair.

• Closed eyes for stillness: Closing the eyes can support the transition from “doing” to “being,” allowing the body to settle and the mind to quieten.
• Softening around the eyes: Even with the eyes closed, consciously releasing tension in the forehead, temples and jaw can deepen relaxation. This subtle release often ripples down through the neck, chest and belly.
• Internal gaze: Direct your inner gaze gently downward, towards the heart or centre of the body. As in sitting, this can invite a softening at the AO joint and support the restorative effects of rest.

The nervous system connection 

Through the development of the Buttafly Technique, I’ve come to appreciate the role of the eyes in fostering alignment and relaxation. The Technique involves lying supine with a Buttafly precisely positioned under the pelvis, and it often serves as my alternative to traditional Savasana.

Over time, I noticed how mindful use of the eyes can enhance the body’s ability to release tension and realign naturally. When I practise a soft downward gaze, the release in the suboccipital muscles often encourages a gentle easing at the AO joint — and I frequently feel this as a subtle shift in my lower back.

This ‘opening’ at the occiput can invite an unwinding along the length of the spine, supporting a release and realignment “from within”. In my experience, both personally and in clinical practice, when the head and upper neck soften in this way, the whole system often feels safer and less braced — creating the conditions for deeper letting go.

Reflections

The interplay between the eyes, the AO joint and the nervous system is a reminder of the body’s capacity for self-regulation and balance. Small, mindful adjustments can create meaningful shifts through a gentle allowing.

This exploration is as much about curiosity as it is about alignment. Each practice becomes an opportunity to notice how the eyes, the breath and the body work together to create harmony and ease.

As you continue your yoga journey, I invite you to explore how the eyes can support you in finding stillness and enhancing presence. Whether you’re sitting in meditation, lying in Savasana, or simply pausing in your day, let your gaze be a gentle guide — a reflection of your intention to connect, align and be.

Loulou James is a Spine Health Specialist, yoga teacher and retired physiotherapist with over 30 years’ clinical experience. She is the inventor of the Buttafly®, a patented self-care prop designed to support natural spine alignment, and the creator of the Buttafly Technique® — a gentle, non-invasive method for relaxation, posture support and natural back care. Loulou’s work bridges clinical understanding with embodied practice, helping people develop steadier body awareness and a calmer nervous system through simple, supportive positioning, breath and rest.

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