TCM Eye Exercises: Natural Vision Care for Screen Users

July 20, 2026

In Traditional Chinese Medicine (TCM), the eyes are the sensory portal of the Liver. They are nourished by Liver Blood and moistened by Liver Yin. When we spend hours staring at screens, we deplete these precious reserves, leading to dry, red, itchy, or fatigued eyes. Headaches, blurred vision, and tension at the temples frequently follow. Before reaching for artificial tears or stronger prescriptions, consider the time-tested tools of TCM, which address not just the symptom but the organ system behind your eye health.

The Liver-Eye Connection

The classical TCM text Huangdi Neijing states: "The Liver opens into the eyes." This means that the Liver's functional state directly influences vision. When Liver Blood is abundant, vision is clear and eyes are bright. When Liver Blood is deficient, you may experience dry eyes, blurred vision, floaters, poor night vision, and a sensitivity to light. When Liver Fire blazes upward from stress or frustration, eyes become bloodshot, painful, and prone to styes.

The Kidneys also play a supporting role, as Kidney Water nourishes Liver Wood (the generating cycle in Five Element theory). Chronic eye issues often require treating both Liver and Kidney systems simultaneously.

Acupressure Points for Eye Health

These six classical points form the foundation of TCM eye exercises. Apply gentle, steady pressure with your index or middle finger for 30-60 seconds per point, breathing slowly and deeply. Perform this sequence two to three times daily.

1. UB1 (Jingming) — Bright Eyes

Located in the inner corner of each eye, where the upper and lower eyelids meet. Press very gently upward toward the bridge of the nose. This point clears Heat from the eyes, reduces redness, and relieves strain.

2. UB2 (Cuanzhu) — Bamboo Gathering

Found in the depression at the inner end of the eyebrow. Press inward and slightly downward. Excellent for frontal headaches, eye fatigue, and twitching eyelids.

3. GB1 (Tongziliao) — Pupil Crevice

Located in the hollow on the outer side of each eye, at the outside corner. Stimulating this point relieves dry eyes, reduces light sensitivity, and benefits conditions such as conjunctivitis.

4. SJ23 (Sizhukong) — Silk Bamboo Hollow

In the hollow at the outer end of the eyebrow. Press gently inward. This point addresses eye pain, headaches, and facial tension caused by prolonged screen use.

5. ST2 (Sibai) — Four Whites

Located directly below the pupil, in the depression on the cheekbone. Press upward carefully. It relieves eye fatigue, sinus pressure, and facial nerve pain.

6. GB20 (Fengchi) — Wind Pool

At the base of the skull, in the hollows on either side of the neck muscles. This crucial point sends Blood and Qi to the head and eyes, relieves neck tension, and is considered the master point for all eye disorders in TCM.

TCM Eye Exercise Routine

Step 1: Palm Warming

Rub your palms together vigorously for 10-15 seconds until they feel warm. Cup them gently over your closed eyes without touching the eyelids. Breathe deeply and visualize the warmth penetrating your eye muscles. Hold for 30 seconds. This relaxes the ciliary muscles and improves circulation.

Step 2: Eye Rotation

With eyes closed, slowly rotate your eyeballs in a large circle: up, right, down, left, repeat. Perform eight clockwise rotations, then eight counterclockwise. This stretches all six extraocular muscles and improves coordination.

3: Near-Far Focusing

Hold your thumb about 10 inches from your face and focus on it for five seconds. Then shift focus to an object at least 20 feet away for five seconds. Alternate 10 times. This ancient practice was later validated by modern optometry as a powerful anti-fatigue technique.

4: Blinking Meditation

Most screen users blink 60% less than normal. Sit quietly and blink slowly and fully 50 times, ensuring your eyelids close completely each time. This redistributes the tear film, moisturizes the cornea, and signals the nervous system to relax.

5: Acupressure Sequence

Perform the six-point sequence described above, finishing with gentle circular massage of the temples and the area behind the ears where the skull meets the jaw.

Dietary Support for Eye Health

Nourishing Liver Blood through diet provides the internal foundation for eye health. Include these foods regularly:

• Goji berries (Gou Qi Zi): Perhaps the most famous TCM eye herb, rich in zeaxanthin and lutein. Snack on a small handful daily or steep in tea.
• Chrysanthemum tea (Ju Hua): Clears Liver Heat, brightens the eyes, and relieves redness. The classic combination of chrysanthemum and goji berries makes a perfect daily eye tonic.
• Dark leafy greens: Spinach, kale, and Swiss chard provide iron and Vitamin A precursors essential for Liver Blood production.
• Carrots and sweet potatoes: Rich in beta-carotene, these support the retina and night vision.
• Black sesame seeds: Nourish Liver and Kidney essence, supporting the deep reserves that maintain eye health over time.
• Blueberries and blackberries: Dark purple foods nourish Blood and provide powerful antioxidants that protect retinal cells.

Herbal Formulas for Vision

• Qi Ju Di Huang Wan: The classic formula for Liver and Kidney Yin deficiency with eye symptoms. Contains goji berries and chrysanthemum combined with Rehmannia-based Kidney tonics.
• Ming Mu Di Huang Wan: An enhanced version specifically formulated to brighten vision, adding herbs such as cassia seed and angelica.

Habits That Protect Your Eyes

• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
• Position screens at arm's length and slightly below eye level to reduce eye muscle strain.
• Use warm compresses over closed eyes for five minutes before bed to stimulate the meibomian glands and improve tear quality.
• Avoid reading on your phone in the dark, which forces the pupils to dilate and contract rapidly, depleting Liver Blood.
• Ensure adequate hydration, as tear production depends on total body fluid balance.

By combining these TCM exercises, dietary strategies, and healthy screen habits, you can preserve your vision and keep your eyes comfortable even in our digital world. Your Liver, and your eyes, will thank you.