The First Habit Of Natural Vision: Breathing

“Through the habit of frequently practicing deep breathing one obtains a more permanent relaxation of the eyes, with more constant good vision.”

– William H. Bates, M.D.

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Are you aware of the normal, relaxing and healthy habits of seeing? If you have normal eyesight, then probably not. Yet, you don’t have to be aware of them, because they are done unconsciously. You are already doing them and don’t even know it. These are the simple things that you and your eyes automatically do when your eyesight is normal.

If your eyesight is not normal, then you also may not be aware of these normal, relaxing and healthy habits of seeing, because they have probably been replaced by unnatural habits of strain.

Can you improve your eyesight? Yes, by letting go of these acquired habits of strain and consciously practicing normal relaxed vision habits until they become unconscious and automatic again.

If you let go of habits of strain, and start practicing normal, relaxing and healthy habits of relaxation, your vision can improve. The more you practice, the better you see. With these habits, you can more clearly. Without them, things can remain blurry.

That’s what Natural Vision Improvement is all about, eliminating acquired habits of strain, and relearning innate habits of relaxation… the normal, relaxing and healthy Habits of Natural Vision.

These Habits of Natural Vision allow you to effortlessly experience normal eyesight. They follow the Principles of Natural Vision: Relaxation, Movement, Central Fixation, Imagination and Memory.

Dr. William H. Bates, for whom The Bates Method is named, discovered these Habits of Natural Vision well over a hundred years ago. He taught his patients to relearn these habits, and in doing so, improve their eyesight.

Today, Natural Vision educators continue to help people improve their eyesight through relearning these same Habits of Natural Vision.

The Habits of Natural Vision: Breathe, Blink, Shift

I first learned about these normal, natural and healthy habits of seeing in “Relearning To See: Improve Your Eyesight Naturally!” by Thomas R. Quackenbush. In his book about the Bates method, Quackenbush lists “The Three Habits of Natural Vision” as “Breathing, Blinking and Shifting.”

In this post, let’s look at the first Habit of Natural Vision: BREATHING

Dr. Bates talked about the importance of breathing, and observed that vision and breath were connected. He observed in many of his patients, that when their breathing was normal, their vision improved. And when their breathing was abnormal, their vision got worse. In other words, improving breathing, improves vision; and improving vision, improves breathing.

In an article titled “Discarding Glasses Not Injurious,” from Better Eyesight Magazine, September 1929, one of Dr. Bates’ patients wrote,

“Dr. Bates noticed during my treatment that I did not breathe regularly and advised me to do so. I made it a practice to blink as I inhaled and exhaled so one thing reminded me to do the other. As I looked into a mirror I noticed as I blinked that my eyes moved slightly, which gave me a sense of relaxation I did not have while wearing my glasses. Dr. Bates explained in his book and in other articles that he has written that when eyestrain is relieved, strain in all parts of the body is also relieved. Dr. Bates advised me to close my eyes to rest them, which always improved my vision for the test card.”

My experience of managing test anxiety with breathing

That account, by one of Dr. Bates’ patients improving his vision with the aid of breathing, reminds me of an experience I had when first exploring the Bates Method.

When I was in massage school, I had test anxiety, which effected my vision. At the beginning of every test, I would become anxious. I could feel my heart pounding harder and faster, and would experience tension in my face, neck, shoulders, chest, belly, and probably every muscle of my body. I would stop breathing and would hold my breath, which then became shallow and irregular. It became difficult to think clearly, and my vision would blur to the point where I was unable to read the test paper.

Having begun studying the Bates Method, I knew just what to do. Sitting at my desk, facing the intimidating test paper, I would close my eyes, take a couple of slow, deep breaths, allowing my body to relax for a moment. Then, gently turning my head a little to the left and right, I’d blink my eyes open, and the words would always clear right up and become readable.

Each time I did this, it felt like a miracle. And, one I could depend on. Even though I always carried a magnifier in my shirt pocket (just in case), I never had to use it. Simply closing my eyes, breathing, blinking and shifting, cleared the words up immediately. Back then, I had to practice these Habits of Natural Vision consciously, today they are more unconscious and automatic. They are once again my normal way of seeing.

Vision improves with breathing

Dr. Bates advised his patients on the benefits of breathing, “Through the habit of practicing frequently deep breathing one obtains a more permanent relaxation of the eyes with more constant good vision.”

In Better Eyesight Magazine, January 1923, Dr. Bates wrote about the benefit of breathing for vision. Breathing improved vision; not breathing lowered it,

“At one time I experimented with a number of patients, first having them hold their breath and test their vision, which was usually lower when they did not breathe. They became able to demonstrate that holding their breath was a strain and caused imperfect sight, double vision, dizziness and fatigue, while the deep breathing at once gave them relief.”

The Rabbit’s Throat breath

In the same September 1923 magazine, Dr. Bates described a breathing technique he called “The Rabbit’s Throat.” This technique is kind of a cross between yawning, which we are all familiar with, and ujjayi breathing, which yogis are familiar with.

Many patients with imperfect sight are benefited by breathing. One of the best methods is to separate the teeth while keeping the lips closed, breathe deeply as though one were yawning. When done properly, one can feel the air cold as it passes through the nose and down the throat.

This method of breathing secures a great amount of relaxation of the nose, throat, the body generally including the eyes and ears.

A man aged sixty-five, had imperfect sight for distance and was unable to read fine print without the aid of strong glasses. After practicing deep breathing in the manner described, he became able at once to read diamond type quite perfectly, as close as six inches from the eyes. The benefit was temporary, but by repetition the improvement became more permanent.

Rabbit’s Throat breathing relaxes the muscles of the eyes and rest of the body, oxygenates and lubricates the eyes and improves their function. It squeezes the lacrimal (tear) glands that are up under the eyelids, moistening the eyes. After a few long, extended and deep inhales practicing Rabbit’s Throat breathing, tears will begin to flow. Gently blinking a few times spreads the tears over the surface of the eyes. It’s very relaxing and can improve dry eyes as well as vision.

Here is Dr. Bate’s full description of Rabbit’s Throat breathing

THE RABBIT’S THROAT

“During the past ten years a method of breathing has been practiced which has improved the vision of many patients after other methods had failed. It consists of depressing the lower jaw with the lips closed and lowering the tongue and muscles below the chin. At the same time one breathes in through the nose and throat in a manner somewhat similar to snoring and when done properly one can feel a coolness of the air while it passes down into the lungs. This method of breathing is accompanied with the eyelids being more widely open in a natural way without staring. The ear passages, nose, and throat dilate. The tube which goes from the throat to the middle ear becomes more widely open, with improved hearing in chronic deafness which does not respond to any other treatment. If one rests the chin with the thumb below it and the forefinger just below the lower lip, one can feel with the thumb the hardening of the muscles below the jaw accompanied with a decided swelling. By practice, the swelling and hardness increase. This suggested the title of the Rabbit’s Throat because of a similar swelling, below the rabbit’s chin The tension of the other muscles of the body become relaxed. There is a wonderful increase of muscular control.

“Music teachers have told me that the singing voice becomes much better because of the relaxation of the muscles of the throat. The involuntary muscle of the digestive tract become relaxed in a striking manner with the relief of many symptoms of discomfort. Redness and inflammation of the mucous membranes of the eye, ear, nose and throat and the rest of the body are relieved in a few minutes with the aid of the Rabbit’s Throat.”

Yawning

I have found Rabbit’s Throat breathing similar in benefit to “yawning in public,” yawning inconspicuously with my mouth closed. I’ve also found that yawning with my mouth wide open is very beneficial. Yawning is so relaxing. Not only do I feel much more relaxed, my vision is always a bit brighter, clearer and better after a few rounds of yawning.

Yawning is a great thing to do in the morning upon waking. It oxygenates the entire body… including the eyes. It stretches and relaxes the jaw and facial muscles… and leads to relaxed eye muscles. It’s part of my regular Morning Vision Wake-Up Practice. Adding The Rabbit’s Throat breath would be a great addition.

“If you have ever owned a cat or dog you will know that this is the first thing they do upon waking up before anything else. Not just once either… they stretch their limbs and yawn several times to start each day. Take note from animals and make sure you don’t skip over this primal necessity. There is a good chance that your day will be more stressful if you forget to stretch and yawn in the morning.”

– Nathan T. Oxenfeld

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Good breathing is good for the eyes

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The eyes need oxygen

As was mentioned earlier, when Dr. Bates tested his patients, he discovered that their vision was “usually lower when they did not breathe.” The eyes do require a continuous supply of oxygen. In chapter 13, “Breathe Freely,” in Esther Joy van der Werf’s book, “Optimal Eyesight: How To Restore And Retain Great Vision,” she writes,

“Good breathing is an important element of good vision. that’s because the retina is a large consumer of oxygen, it uses up oxygen more rapidly than many other parts of the body, including the brain. Of course the brain requires lots of oxygen too, and because seeing is largely a mental process, it follows that if there is an insufficient oxygen supply, your vision will be negatively affected. Conversely, an abundant supply of oxygen to the eyes and brain will help you see better.”

“The retina is also one of the most metabolically active tissues, consuming oxygen more rapidly than many other tissues. Because the demand for oxygen is high, and because it cannot be stored in the retina or other tissues, a continuous oxygen supply is essential.”

– Norbert D. Wangsa-Wirawan and Robert A. Linsenmeier

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Relearning to breathe

Do you have any issues with breathing? Do you breathe with tension and strain? It’s good to know that the normal and effortless breathing you once had can be relearned. You can relearn to breathe. It may take time. It may be a journey. But, in my opinion, based on my own experience, a journey well worth taking.

My personal journey of relearning to breathe

My first memory of breathing was good. Lying on my back in my crib, embraced in soft linens, gazing up at the underside of a colorful blanket that had been draped over the crib rails. Warm sunlight filtering through and illuminating the blanket Feeling blissful. Breathing effortlessly.

My next memory of breathing was not so good. Sitting on the hardwood floor, under a small table, watching with my mother who was ironing and looking very sad, the funeral procession of an assassinated president on the black and white TV. Feeling uncomfortable, afraid and alone. Breathing tensely and shallow.

I did not breathe well

For most of my life, although I was unaware of it, I did not breathe well. My journey of relearning to breathe began in 2013, during my Himalayan yoga teachers training.

During class, my teacher, Diane, explained that she was going to show each of us what chest breathing was. She had us sit comfortably, with our eyes closed, as she quietly went around the room giving each of us our individual lesson.

When I suddenly felt a firm hand grab my right shoulder from behind, I was startled, my body jerked, my heart felt like it skipped a beat, I took a quick and shallow breath and held it. She quietly whispered, “That’s chest breathing.”

I was a chest breather

Chest breathing for me was a habit. My default breathing pattern. Whenever I was bored, sad, depressed, anxious, afraid, angry or upset in any way, I responded by holding my breath and chest breathing. I breathed shallow, tightened my abdominal muscles and used my chest, shoulder and neck muscles instead, which prevented my diaphragm from fully contracting and moving down, limiting the amount of air I could inhale. I didn’t realize it at the time because it was what I was use to. It felt “normal” to me.

I learned abdominal breathing

During Himalayan yoga teachers training, I learned a lot about breathing. Early in the program, I was learning about abdominal breathing, where the abdomen, chest, shoulders and neck are relaxed, allowing the diaphragm to move freely and fully. Since I had barely used my diaphragm in 50 years, I was unaware that I even had one.

One day, while in the kitchen with my wife, Pati, a yoga teacher herself, I was struggling with practicing abdominal breathing. In frustration, I blurted out, “I can’t figure it out!”

I had been pushing my belly out and drawing it back in, struggling to synchronize the movements of my belly with my inhales and exhales. It was difficult and felt complicated.

My wife simply said, “Relax your belly.”

I did. I let go of doing anything. Spontaneously, my body took a deep and automatic abdominal breath. I felt my belly and waist effortlessly expand like a balloon, moving out of the way of my diaphragm as it moved down like a big piston, drawing in lots of air. It was a thrilling moment. It took no effort. It happened to me, as if someone else took over control and was breathing me.

This was the beginning of practicing letting go and allowing breathing to happen. It was simple, but not easy. It was physically effortless, but mentally challenging. I had to learn to let go of trying, of doing, and just allow. It was a process, a journey.

I was a mouth breather

I also learned the importance of breathing through the nose rather than the mouth. Breathing through the nose has many health benefits. It is more relaxing. It can be more efficient. It helps to maintain just the right ratio of oxygen to carbon dioxide. Carbon dioxide plays many roles in the human body, including regulating blood pH, respiratory drive, and hemoglobin’s affinity for oxygen. It helps you to handle stress better, by balancing and calming your nervous system. It filters, warms and moistens the air before it hits your lungs. It allows your lungs and the rest of your body to receive nitric oxide, which is beneficial for lung and cardiovascular health.

According to Bill Ryan, PhD at the Himalayan Institute, in Honesdale, Pennsylvania,

“Probably one of the most important aspects of breathing through the nose is that it facilitates the release of and absorption or a gas called nitric oxide.

“Nitric oxide is a chemical produced in the nose, and in the sinuses adjacent to the nose. As we inhale through the nose, this gas is released and inhaled into the lungs. It is then absorbed into the bloodstream and distributed throughout the body.

“Nitric oxide plays a critical role in so many physiological functions for us and it can be a tremendous thing for maintaining optimal health and function in our bodies. When we don’t have nitric oxide, it creates a lot of problems for us. And, if we chronically mouth breathe, we do not get the nitric oxide. If we are breathing through the nose, we do.”

What are the benefits of nitric oxide?

It's a vasodilator.

It enlarges the blood vessels, which reduces blood pressure. So this can be really helpful for people who has high blood pressure.

 

It prevents the blood from clotting too quickly.

And blood clots are generally what are responsible for heart attacks and strokes. So by slowing down the clotting of blood, we can reduce the likelihood of strokes and heart attacks.

 

Nitric oxide is anti-inflammatory.

So, it will decrease unnecessary inflammation occuring in the body. And, inflammation is part and parcel of chronic stress.

 

It boosts our immune defense against bacteria, viruses and fungi.

 

It promotes healthy digestion.

 

It regulates our bladder function.

 

It can enhance oxygen uptake by 10 to 25%.

By increasing the release of oxygen from hemoglobin. We transport most of the oxygen in the blood bound to a molecule called hemoglobin that's found in red blood cells. So by making it easier for the red blood cells to release the oxygen, we can make it available fro our tissues.

 

“So, we’ve seen the importance of breathing through the nose. And, we’ve also seen that a lot of people breathe through their mouth for a wide variety of reasons, but that, that pattern can be corrected. And, we can learn to breathe through our noses, and enjoy all the benefits that breathing through the nose provides, including all the benefits of nitric oxide. So, if you’re not sure what to do, by all means consult with a healthcare practitioner.”

I was a mouth breather all the time. So, I challenged myself to change that, on and off the yoga mat.

I became a nose breather

I became a nose breather during the day.

On a cold, snowy, January morning, in a Western suburb of Chicago, I decided to try and breathe through my nose while shoveling out the driveway. I had just learned about Konstantin Buteyko, a Ukranian physician, who developed the Buteyko Method, for retraining people with asthma to breathe through the nose.

There was plenty of snow that morning, and it was really cold. I had always been a mouth breather, so I had my doubts. But, I was able to do it. And, surprisingly, it wasn’t that difficult. I felt better than usual. In fact, I felt exhilarated. The cold air was warmed by my nostrils, and felt much better than the raw, cold air that usually hit my lungs. And, I wasn’t nearly as tired afterward.

And, I became a nose breather during the night.

I began practicing mouth taping at night, using paper medical tape, after learning about it from Mark Burhenne, DDS. This prevented me from mouth breathing, and retrained me to breathe through my nose, while sleeping.

Breathing as a foundational habit

I think of Breathing as the foundational Habit of Natural Vision, that the others, Blinking and Shifting, are built upon. It is a good place to start, when beginning a vision improvement journey.

But for me, Breathing has been a foundation for more than just vision. Relearning normal breathing has helped me not only in improving my eyesight, but also in handling stress better, managing my reactions, thoughts and emotions, increasing mindfulness, improving my posture, digestion, overall health and more.

Resources

• “The Cure of Imperfect Sight by Treatment Without Glasses” by William H. Bates
• “Better Eyesight Magazine” by William H.l Bates and Emily C. Lierman
• “Optimal Eyesight: How To Restore And Retain Great Vision” by Esther Joy van der Werf
• “Retinal Oxygen: Fundamental and Clinical Aspects“, Norbert D. Wangsa-Wirawan, PhD and Robert A. Linsenmeier, PhD
• “Give Up Your Glasses For Good: Holistic Eyecare For The 21st Century” by Nathan T. Oxenfeld
• “Physiology, Carbon Dioxide Retention“, Shivani Patel, Julia H. Miao, Ekrem Yetiskul, Anya Anokhin, Sapan H. Majmundar
• “Why Breathe Through The Nose” by Bill Ryan, PhD
• “Inhalation Of Nasally Derived Nitric Oxide Modulates Pulmonary Function In Humans”, J. O. N. Lundberg, G. Settergren, S. Gelinder, M. M. Lundberg, K. Alving, E. Weitzberg
• “A Nobel Winner Explains Why The Way You Breathe Is So Important During The Pandemic” by Louis J. Ignarro
• Buteyko Clinic International
• The Buteyko Method
• #177: Mark Durhenne, DDS – Mouth Taping to Increase Sleep Quality and Stop Mouth Breathing interview with Mike Mutzel, MS