Whether you’re practicing slow, deep breathing to relax or engaging in more intense breath patterns to invigorate, the decision to keep your eyes open or closed can significantly influence your experience. But what does science say about these two options?

Recent research has delved into how our brain behaves differently when our eyes are open versus when they are closed, especially in the context of relaxation and arousal. Understanding these differences can help you choose the most effective approach to your breathwork practice.

Understanding the Brain's Response to Visual States

The state of your eyes — whether open or closed — can significantly impact your brain's activity and stress levels. Research shows that when you transition from eyes closed to eyes open, your brain experiences a spike in activity, especially in areas like the temporo-parietal lobes and limbic structures, which handle sensory processing and emotions. This surge often correlates with an increase in cortisol, the body's primary stress hormone, signaling heightened arousal and alertness (1).

On the flip side, closing your eyes shifts your brain into a more relaxed state, marked by a rise in calming alpha waves. These waves dominate when your mind is at ease, free from the bombardment of sensory input. This relaxation is further reflected in lowered cortisol levels, making eyes-closed states ideal for reducing stress and promoting calmness (2–4).

EEG studies reinforce these findings, showing a clear pattern: eyes closed equals low arousal with strong alpha wave activity, while eyes open decreases alpha power and ramps up beta waves, associated with focus and alertness. Essentially, opening your eyes tunes your brain into a more active, engaged mode (4,5).

Moreover, when your eyes are closed, the brain’s alpha activity is heightened across all regions, enhancing relaxation. However, when your eyes are open, the prefrontal cortex—responsible for decision-making and complex thought—shows increased activity, particularly in beta waves, suggesting a boost in cognitive processing and awareness (6). 

Practical Applications in Breathwork

So, what does all this mean for your breathwork practice? If your goal is to achieve deep relaxation or to calm a racing mind, closing your eyes is the better choice. This reduces sensory input and allows your brain to settle into a more restful state, which aligns perfectly with slow, deep breathing techniques designed to lower stress and induce a sense of calm.

On the other hand, if you’re engaging in more vigorous breathwork, such as practices that involve rapid breathing, keeping your eyes open can help maintain the heightened state of arousal, which is often the goal of these more intense exercises. The increased brain activity associated with open eyes can enhance your focus and keep you engaged, ensuring that your body and mind are primed to get an energy boost from the high-intensity breathwork practice. 

Conclusion

In summary, the choice between eyes open and eyes closed during breathwork is just a matter of preference. However, it’s a decision that can have significant implications for your practice. Science shows that closing your eyes fosters relaxation and calmness, making it ideal for slow, deep breathing practices. In contrast, opening your eyes increases arousal and sensory processing, which can be beneficial for more active and stimulating breathwork techniques. Understanding these effects allows you to tailor your breathwork practice to your specific needs, optimizing the benefits for both your body and mind. 

Key takeaways

1. Eyes Closed for Relaxation: Closing your eyes promotes relaxation by increasing alpha wave activity and reducing sensory input, which is associated with lower cortisol levels and a calmer mental state. 

2. Eyes Closed for Arousal: Opening your eyes increases brain activity, particularly in areas linked to sensory processing and emotional regulation, leading to heightened arousal and elevated cortisol levels.