In this Huberman Lab Essentials episode, Andrew Huberman explains how the eyes and brain process light, colour, and motion, and explores the causes of common vision issues. He also shares science-backed tools, visual protocols, and key supplements to enhance focus, sleep, and long-term eye health.

Key Points:

Dr. Andrew Huberman explains how our visual system does far more than just let us see—it plays a central role in shaping our mental state, attention, and stress response. He shares practical techniques that use simple shifts in visual behaviour to enhance both brain function and overall well-being.

• Vision Drives Brain and Body States: The eyes are an extension of the brain. The way we use our vision—focused or panoramic—directly influences alertness, stress levels, and overall physiological states.
• Deliberate Gaze for Focus and Learning: Intentional visual focus (narrowing your field of vision) increases attention and helps encode information, making it an essential tool for studying, working, or skill acquisition.
• Panoramic Vision to Induce Calm: Using a wide, relaxed gaze can shift the nervous system into a calm, parasympathetic state. This is especially helpful for reducing stress or recovering after intense focus.
• Light Exposure for Circadian Rhythm: Getting sunlight in your eyes early in the day (ideally within the first 30-60 minutes after waking) is crucial for setting the internal body clock, improving sleep quality, and enhancing daytime alertness.
• Vision-Based Tools Are Cost-Free & Effective: Vision-based practices, like deliberate visual anchoring or gaze shifts, are simple, accessible tools that have profound effects on energy, mood, and cognitive clarity—without requiring supplements or devices.