Eyes Wide Open: How Your Gaze Impacts Your Brain, Nervous System—and Pelvic Floor
THE EYES
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We often think of the eyes as passive observers—tools that help us see and navigate the world. But they are so much more. The eyes are extensions of your brain. They don’t just send information in; they shape how your nervous system responds out. I have always found this super interesting just how integrated the eyes are with the nervous system, but also how integrated we are as human beings with our nervous system itself and this was doubly so after watching Gill Hedley dissect ‘The Captain’ and also after listening to Dr. Andrew Huberman.
Eyes as a Direct Line to the Brain
Neuroscientist Dr. Andrew Huberman describes the eyes as part of the brain that has been “extruded” forward during development. In other words, when you move your eyes, you're directly influencing your brain state. Eye movements—like tracking, focusing, or even softening your gaze—send signals to the midbrain and brainstem, where autonomic regulation happens. That’s your heart rate, breath rate, and even your pelvic floor tension.
“The eyes are not just connected to the brain; they are part of the brain.” — Dr. Andrew Huberman
Gaze and the Autonomic Nervous System
Huberman's research highlights how different types of vision affect our nervous system:
Tunnel vision (narrow focus) activates the sympathetic nervous system—your "fight or flight" mode.
Panoramic vision (soft peripheral gaze) stimulates the parasympathetic nervous system—your "rest and digest" state.
“When we are in a state of stress or high alertness, our visual system narrows. Conversely, when we are relaxed, our visual field expands.” — Dr. Andrew Huberman
Now let’s do what we do and translate that to movement, breath—and your pelvic floor.
The Nervous System, the Pelvic Floor & Bladder: A Three-Way Relationship
It’s not enough to strengthen the pelvic floor. If your nervous system is locked in a sympathetic state, the pelvic floor won’t get the message to release, respond, or function in a coordinated way.
Your bladder and pelvic floor are innervated by branches of the autonomic nervous system—particularly the pudendal nerve (somatic) and pelvic splanchnic nerves (parasympathetic). These nerves don’t operate well under stress. If you're anxious, hyper-vigilant, or living in fight-or-flight mode, the bladder can become either overactive (urgency, frequency, leaks) or under-responsive (hesitancy, retention).
What does this mean in practice?
You can do Kegels all day long, but if your vagus nerve isn’t online, you’re fighting an uphill battle.
If your breath is shallow and your visual field is tense, your pelvic floor may be clenching in response.
If your nervous system doesn’t feel safe, it won’t allow the bladder to fully release or empty.
"You cannot out-exercise a dysregulated nervous system." — A truth echoed by many trauma-informed therapists and a central pillar of modern pelvic health work.
Dr. Sarah Duvall's Insights on the Eye-Pelvic Floor Connection
Dr. Sarah Duvall, a renowned physical therapist specialising in core and pelvic floor health, emphasises that:
“The pelvic floor is the middle of a system that all works together. It might be the person needs to fix their forward head posture, midback range of motion, or standing posture, all the way down to their arch strength. It all plays a role in how the pelvic floor responds.” — Dr. Sarah Duvall
This interconnectedness means visual strain and poor postural reflexes—often caused by screen time and poor gaze habits—can contribute to dysfunctional patterns in the pelvic floor.
Try This: A Soft Gaze Apnoea
Find a wall or outdoor horizon about 2–3 metres in front of you.
Sit or stand in a grounded position.
Soften your gaze. Let your eyes expand—not staring at one spot, but taking in the full field.
Begin your Hypopressive sequence or apnoea from here.
Notice: Is it easier to feel the pelvic lift? Is the rest of your body less tense?
This can be a powerful way to engage your pelvic floor without gripping, and to gently invite your nervous system into a more regulated, parasympathetic state.
A Note for the Screen-Obsessed
Digital screens lock us into narrow visual focus all day. This doesn’t just affect your vision; it activates your sympathetic nervous system, tightens your jaw, neck, and pelvic floor, and can make you feel chronically “on.” Even 30 seconds of looking into the distance every hour can help restore vagal tone and bring you back into balance.
🌙 No-Sleep Deep Rest: Reset Your Eyes, Dopamine & Nervous System
You don’t always need a nap to recharge. What your nervous system may actually need is stillness with awareness.
This is where NSDR (Non-Sleep Deep Rest) or Yoga Nidra comes in.
🧠 Neuroscientist Dr. Andrew Huberman often recommends NSDR as a tool to:
Replenish dopamine reserves
Restore visual and cognitive focus
Calm the autonomic nervous system
When you rest in stillness with your eyes gently closed—or softly behind the eyelids with a downward gaze—you allow the visual system to take a break. This reduces sympathetic activation and frees up energy for internal regulation: like better bladder control, digestive rhythm, and pelvic floor coordination.
“NSDR can enhance neuroplasticity, reset dopamine levels, and improve focus and learning.” — Dr. Andrew Huberman
Think of it as a system-wide recalibration. Your eyes aren’t scanning. Your breath slows. The inner world becomes louder than the outer. And the pelvic floor—so often trapped in reflexive tension—gets the signal that it’s safe to soften.
✨ Try This Mini Reset:
Lie down or recline with support.
Let your eyes close, or gaze softly downward under heavy lids.
Play a guided Yoga Nidra or just follow your breath.
Rest for 10–20 minutes. No pressure to sleep—just be.
Even 8–10 minutes can leave you feeling more alert, emotionally regulated, and connected to your core
Bringing It All Together
Your eyes are not just seeing. They are sensing—and regulating.
Your nervous system sets the tone for your bladder, pelvic floor, and entire core.
Where your eyes go, your state goes. Where your state goes, your function follows.
So next time you're cueing a breath, a lift, or an apnoea—try softening your gaze first.
You might just find your body follows.
