A relaxed walk or a hot shower. Relaxing facial muscles, tension. Deep breathing. Which do you use?
I like this question.
Serene Impulse meditation - even 1 minute of meditation can reliably drop my IOP a few points. The pros of this method are that, unlike a lot of meditation techniques, you can do Serene Impulse almost anywhere at any time and even while engaging in a variety of activities. The cons of this method are that you have to learn it from a teacher. Finding a teacher is a challenge right now.
Conscious relaxation of tension including any tension in the face or around my eyes - the pros of this method are that anyone can do it, and you can use it almost anywhere at any time. The cons are that without formal training in biofeedback or another relaxation technique, it is easy to fool yourself into thinking you are doing it effectively. Also, without good training, your results may not be consistent. A surprising percentage of people have never established a conscious connection with their bodily tension, and for some of us it can take a bit of time and training to establish the kind of connection that leads to success with this technique.
Deep breathing - the pros of this method are that anyone can do it, and you can use it almost anywhere at any time. The cons are that without good training and verification of your results with a tonometer, deep breathing could easily be counter-productive. It could raise your IOP.
Relaxing walk - the pros of this method are that it is good for you in many different ways and we should all be doing more walking anyway. The cons are that you have to find the time for it, and bad weather or other circumstances can make it inconvenient. Furthermore, like the other methods mentioned, achieving results from this method does require some training or experimentation. For example, trying to be productive by mentally solving a problem during your walk could raise your IOP; trying to walk a certain distance in a given amount of time or even talking on the phone while walking could, at times, raise your IOP. I found that slower walking in a mindful (meditative) state of mind is highly effective for managing my IOP, but other forms of walking have variable effects.
Relaxing shower - the pros of this method are that it is enjoyable and easy. The cons are that you have to be in a situation where you can do it. Also, I have not found the results to be consistent or to have a large effect on my IOP.
Physical Exercise - the pros of this method are that it is good for you in many different ways and we should all be doing more physical exercise. Furthermore, some types of exercise, such as weight lifting, can reduce IOP by a larger magnitude and more quickly than any other method, including glaucoma medications. The cons are multiple, including that if you do it incorrectly, it can raise your IOP, that you need to be trained in proper exercise and breathing techniques for the exercise program you use, and that you may need specialized equipment, access to a gym, etc.
Bottom line - when it comes to non-medical intraocular pressure management techniques, it is best to have a full arsenal of techniques so you can use the most appropriate one at the moment, and potentially combine two or more.
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