The Fight-or-Flight Response Explained

The fight-or-flight response is our body's instinctive reaction to perceived threats. The term 'perceived' is critical here; while our ancestors may have encountered genuine dangers, we often experience this physiological response in less life-threatening situations, like:

• Delivering a presentation
• Going on a first date
• Attending large social gatherings
• Worrying about minor health issues
• Engaging in simple confrontations

Though these situations aren't immediate threats to our survival, our brains can mistakenly interpret them as such.

Fortunately, there are techniques available to mitigate these responses, one of which is learning how to manipulate eye movements.

The Connection Between Eye Movement and the Nervous System

The sympathetic nervous system governs our fight-or-flight responses, primarily through the amygdala, a key brain structure. This system releases stress hormones like cortisol and adrenaline, prompting us to either flee, confront the danger, or freeze. The physiological symptoms that accompany this response—sweaty palms, racing heart, and elevated blood pressure—can further exacerbate feelings of stress and anxiety.

This creates a negative feedback loop, leading to a profound sense of loss of control and an inability to concentrate. It's from this state of heightened anxiety that the term "tunnel vision" originates—where the eyes become fixated on the perceived threat, intensifying the feeling of panic.

Leveraging Eye Movement to Alleviate Stress

Now, consider the state of calmness. In that instance, your eyes are likely darting around, soaking in the surroundings and enjoying the moment. When we walk, our eyes move side-to-side, which helps diminish the amygdala's activity and the sympathetic nervous system's response.

Walking forward allows objects that were once in focus to drift into our peripheral vision and fade away behind us. This contrasts sharply with the rigid fixation on a threat experienced during stressful moments, where avoiding the danger is paramount.

By consciously moving our eyes laterally, we can effectively soothe the brain areas responsible for triggering anxiety.

Bringing It All Together

Researchers were puzzled for a long time about why forward movement could evoke such a calming effect. The connection lies in the amygdala's responsiveness to eye movement. As we move, our eyes shift to take in our environment, and this visual dynamic can signal to our brain that we are safe and in a relaxed state.

Incorporating lateral eye movements—whether through walking, reading, or simply taking a moment to look side-to-side—can significantly alleviate anxiety by calming the amygdala.

Bonus Insights: The Neuroscience of Confrontation

Interestingly, when faced with a threat, another neurological response can emerge. If we decide to confront a danger (like an injured lion), our forward motion activates the dopamine pathways in our brain, linked to feelings of courage, motivation, and triumph.

This chemical feedback reinforces our choice to face challenges, making it easier to overcome them. Pairing this with lateral eye movements during activities like walking or reading provides a reliable technique to calm oneself.

These methods are not mere hacks but fundamental processes ingrained in our biology, highlighting the importance of self-awareness and understanding.

Alexandra Walker-Jones — October 2021

References:

de Voogd, L. D., et al. (2018). Eye-Movement Intervention Enhances Extinction via Amygdala Deactivation. The Journal of Neuroscience, 38(40), 8694–8706.

Salay, L.D., et al. (2018). A midline thalamic circuit determines reactions to visual threat. Nature, 557, 183–189.