The link between presbyopia and breathing

Many people in their 40s and 50s start to notice that their near vision becomes blurry — a condition known as presbyopia. At the same time, our respiratory ability also tends to decline. What many don’t realize is that vision and breathing are closely connected through the autonomic nervous system. When we breathe correctly, we can help regulate this system. It can also support our ability to adjust our vision. Let’s take a look step by step to understand the mechanisms:

1. Why Breathing Matters for Vision
   Our vision is controlled by the autonomic nervous system, which constantly shifts between sympathetic (active) and parasympathetic (relaxed) states. If this balance is disrupted, the eyes struggle to adjust properly. Because breathing strongly influences the autonomic nervous system, the way we breathe directly affects how smoothly our vision works.
2. The Problem with “Deep Breathing”
   When we feel our breathing has become shallow, many of us try to compensate by forcing deep abdominal breaths. But this doesn’t actually help. In fact, forcing the diaphragm to move disrupts natural relaxation and puts stress on the autonomic nervous system. Instead of calming the body, it can make it harder to maintain balance — including in our vision.
3. The Hidden Role of Intercostal Muscles
   During natural, effortless breathing like when we are asleep, most of the work is not done by the diaphragm, but by the anterior intercostal muscles — the small muscles located near the sternum along the ribs. These muscles account for about 70–80% of our breathing at rest. In other words, when we are relaxed, it is mainly these intercostal muscles that keep our breathing smooth and efficient.

The irony is that the more we practice forced abdominal breathing with effort, the less we rely on these intercostal muscles. Over time, this imbalance can cause larger muscles — such as those in the neck — to take over. This disrupts natural breathing, creates unnecessary strain on the body, and gradually destabilizes the autonomic nervous system.

4. What to Practice Instead
   Instead of trying to breathe deeply with effort, we should aim to rediscover gentle, effortless breathing. By allowing the intercostal muscles to do their natural job, we support relaxation, keep the parasympathetic system responsive, and maintain the body’s natural ability to shift smoothly between the two states. This balance helps us stay calm, breathe with ease, and preserve the flexibility of our vision.

Conclusion
Training the inappropriate muscles only reinforces tension. Training the right ones — the small, often neglected intercostal muscles — helps restore balance to the autonomic nervous system. When that system is balanced and stable, both our breathing and our vision improve.

In the upcoming post, I’ll guide you through a simple breathing exercise designed to engage the intercostal muscles, restore balance to the autonomic nervous system, and improve visual function- See you in the next post! 👉