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Vergence - Using your eyes to stop a panic attack

Cherie Spellman • June 2, 2023

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Harnessing the Power of Vergence: A Somatic Modality to Engage the Central Nervous System and Reduce Panic Attacks


a red heart is drawn on a heartbeat monitor that is monitoring heart rate changes with Vergence therapy to reduce panic attacks.
What is Vergence?:

In the realm of somatic modalities, there is one technique that has been gaining attention for its remarkable ability to engage the central nervous system and alleviate symptoms of anxiety, particularly panic attacks. This technique is known as Vergence, and it harnesses the power of eye movement to induce a state of relaxation and calmness. This technique is based on the research by Ophthalmologist Dr. Merril Bowan. In this article, you will explore the concept of Vergence and how it can be a useful somatic tool to engage the parasympathetic nervous system. Furthermore, I will outline how you can utilize this technique in your daily life to cultivate a sense of calm and well-being.

Understanding Vergence and its Impact on the Central Nervous System:

Vergence is a somatic modality that involves intentional movement of the eyes, specifically focusing on the convergence and divergence of our gaze. This technique taps into the intimate connection between the eyes and the central nervous system, leveraging the fact that eye movements have a profound influence on our physiological and emotional states.

When we engage in Vergence, the controlled movement of our eyes stimulates the oculomotor nerve, a crucial component of the central nervous system. This activation triggers a cascade of responses within the brain, leading to a decrease in the production of stress hormones such as cortisol and adrenaline. As a result, the sympathetic nervous system, responsible for the "fight-or-flight" response, is subdued, while the parasympathetic nervous system, responsible for relaxation and restoration, is activated.

Reducing Heart Rate and Alleviating Panic Attacks:


One of the most remarkable benefits of Vergence is its ability to decrease heart rate and provide relief from panic attacks. When we experience anxiety or panic, our heart rate tends to accelerate, exacerbating the feelings of distress. Through intentional eye movements, Vergence helps regulate heart rate variability, bringing it back to a more optimal and balanced range. It only takes 20-30 seconds of practicing Vergence to start noticing a reduction in heart rate.


During a panic attack, the body enters a state of hyperarousal, where the sympathetic nervous system is in overdrive. Engaging in Vergence helps shift the body's response from this heightened state to a calmer, more balanced state. As heart rate decreases, the body relaxes, and the feelings of panic gradually subside. This makes Vergence an invaluable tool for individuals struggling with anxiety disorders, panic attacks, or heightened stress levels.



How to Use Vergence in Your Daily Life:

Incorporating Vergence into your daily routine can have profound effects on your well-being and overall quality of life. Here's a simple step-by-step guide on how to practice Vergence:


1. Find a comfortable seated position or lie down in a quiet space where you feel secure..

2. Take a few deep breaths to center yourself and bring your attention to the present moment.

3. Choose a focal point in front of you, such as a spot on the wall or an object within your line of sight.

4. Slowly bring your gaze to focus on the chosen focal point, allowing your eyes to converge.

5. Hold this gaze for a few seconds, feeling the sensations in your eyes and noticing any shifts in your breathing or heart rate.

6. Gradually shift your focus to a distant point, allowing your eyes to diverge. The near focal point may become blurry or doubled as you look through it. 

7. Again, hold this gaze for a few seconds, observing the subtle changes in your bodily sensations.

8. Repeat the near and far distances for several minutes, allowing yourself to enter a state of deep relaxation. I like to sync switching between with my breath.

9. As you conclude the practice, take a moment to reflect on the sensations and emotions that arose during the session, noticing any positive shifts in your state of mind.


For your convenience below is a video describing the process accompanied by 2 minutes of bilateral music to further promote relaxation. Give it a try and witness the transformative potential of this simple yet profound practice.

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