By Terry Reina
If you’ve spent more than five minutes on TikTok lately, you’ve probably scrolled past someone rolling their eyes skywards and claiming it’s “transforming” their vision. Eye yoga — a practice that’s been quietly circulating in wellness circles for decades — has exploded into mainstream consciousness, thanks in part to influencers touting it as a miracle for screen-tired eyes. But is there any truth to it? Or are we just looking at another trend dressed up in spiritual activewear?
Let’s dig into what eye yoga actually is, what science says about it, and whether it might be worth weaving into your daily routine — especially if your job involves staring at a screen for hours on end.
What exactly is eye yoga?
The name itself makes it sound more esoteric than it is. Eye yoga isn’t about achieving inner peace via your pupils. It’s essentially a set of exercises designed to stretch and strengthen the muscles around the eyes. These movements might include shifting your gaze side to side, tracing imaginary figures of eight, or gently focusing on objects at different distances.
Advocates claim it can reduce eye strain, improve focus, support better vision, and even slow down deterioration of eyesight. Given that most of us spend upwards of seven hours a day glued to screens, the idea of a natural, effort-free fix is tempting.
The science behind it — or lack thereof
Here’s where things get a bit fuzzy. The enthusiasm around eye yoga tends to outpace the research. There’s very little peer-reviewed evidence that eye exercises can permanently improve vision, especially for conditions like short-sightedness or astigmatism. Most eye health professionals remain sceptical.
However, that doesn’t mean the practice is entirely useless. What eye yoga can do is encourage more mindful breaks from digital devices — something optometrists wholeheartedly support. Prolonged screen use can cause digital eye strain, leading to headaches, blurred vision, and dry eyes. Taking time to do slow, intentional movements with your eyes may help relax the ocular muscles and stimulate tear production.
In this sense, it’s not so different from stretching your back after a long day at a desk. It won’t undo years of slouching, but it might make you feel more comfortable in the short term.
So why all the hype?
Like many TikTok trends, eye yoga’s popularity isn’t purely down to its effectiveness — it’s about how shareable it is. The videos are soothing, easy to mimic, and give off a sense of self-care that people naturally gravitate towards. It’s wellness theatre, but not necessarily harmful.
That said, it’s important to be wary of anyone promising life-changing results from rolling your eyes around in circles. Claims that eye yoga can “cure” the need for glasses, for example, are misleading and potentially dangerous if they cause people to delay necessary eye care.
In truth, maintaining your eye health is more likely to involve regular eye tests and wearing properly fitted prescription glasses, rather than relying on viral routines. Eye yoga might feel relaxing — and that’s fine — but it won’t replace the need for corrective lenses.
The real benefit: taking a break
If there’s one genuinely helpful part of eye yoga, it’s that it encourages regular breaks from screen time. Many practitioners incorporate it into their workday as a way to reset — and that, more than any muscle strengthening, is where the value lies.
The 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds) is still the gold standard for reducing digital eye strain. Adding a few slow eye movements or blinks during that time can make the habit feel more active and less like another wellness obligation.
It’s not about mastering a routine — it’s about being intentional with your rest.
Should you try it?
There’s little harm in experimenting with a few gentle eye movements if you’re dealing with dry eyes or tension headaches. The key is to approach it as a complement to — not a replacement for — proper eye care. If your vision feels like it’s deteriorating, or if you’re struggling to see clearly at different distances, it’s time for a check-up.
And if you do wear glasses, make sure they’re suited to your current needs. Ill-fitting or outdated prescriptions can make screen time feel harder than it should. You can now find a wide range of prescription glasses online to suit both your personal style and specific vision requirements, often with features like blue light filters or thinner lenses for high prescriptions.
Final thoughts
Eye yoga is probably not going to give you 20/20 vision or free you from glasses. But it’s not complete nonsense either. Like a lot of internet wellness trends, its real strength lies in what it reminds us to do — pause, reset, and take care of ourselves.
And if taking a moment to stretch your eyes means you also take a moment to check whether you’re overdue for an eye test, then perhaps it’s not such a daft idea after all.
