Eye and Body Relaxation

Body relaxation

Relaxation is a state of the body in which a person's muscles become relaxed, breathing slows down and deepens, heart rate slows down, skin resistance changes, etc. To describe the state of passive eye relaxation according to Dr. Bates, one must first mention the method of relaxation and tension relief of the entire body, as it is difficult to give rest to the eyes by relaxing their muscles if the whole body remains tense. Mental tension, neurotic states, anxiety, and stress cause tension in our muscles, including the eye muscles responsible for the quality and sharpness of vision. When our body is tired, our eyes will never work correctly. The basic principles of relaxation are as follows:

  1. Maintain an appropriate amount of sleep, which ensures rest for our body and, therefore, also for our eyes.
  2. We should provide as much movement as possible for the entire body through sports activities. We particularly encourage at least one visit per week to the pool and recreational sports such as running, cycling, ice skating, rollerblading, or a simple evening walk. Choose what brings you the most joy, and your body and eyes will thank you in a very short time.
  3. Before starting vision exercises, perform a few of the relaxing exercises for the body and mind described below.

This exercise is a kind of warm-up that we should do before starting proper vision exercises. It takes just 2 minutes to relax our shoulders, neck, and upper body muscles, providing a good foundation for further exercises.

Stand straight with a slight spread of your legs and perform the following exercises:

  1. Make circular movements with your arms in one direction and then in the other.
  2. Tilt your body to the right so that your right hand slides along your right leg. Repeat the exercise with the left side.
  3. Perform half-turns to the left and right with your upper body.
  4. Join your hands and make circular movements with both hands in front of you.
  5. Approach a wall or door and, supporting yourself with your hands, perform something like push-ups, moving your chest and stretching your back muscles.
  6. Perform five rotations with your neck to the right and left, keeping your head at the same level.
  7. Perform five neck movements from the starting position (head straight) to the left (down) and back up and then repeat these movements to the right.
  8. Lower your head down so that your chin touches your body and then perform five movements to the right and left, keeping your head tilted down.

You can modify this set of exercises as you wish. The goal is to properly relax the upper half of the body, especially the neck and shoulders.

Exercise duration in minutes: 2-4
Number of repetitions per day: 2-4
Alternative exercises: R2
Eye strain: low

Below exercises were introduced by Paul Dennison to stimulate your brain and whole body for further practice. You don't have to perform them all, choose the ones you like the most.

Alternating Movements
Raise your right knee and touch it with your left elbow, then touch your right elbow to your raised left knee (the exercise resembles marching in place). This exercise stimulates large areas of both brain hemispheres simultaneously, improving communication between the two hemispheres.

Lazy Eights
Perform this exercise by drawing or tracing an object in the shape of a lying eight (infinity symbol) with your eyes. Always start the movement from the center to the left upward- left hand, then right hand, and finish with both hands connected. This exercise integrates both hemispheres, relaxes hand and arm muscles, encourages eye tracking, and promotes smooth hand-eye coordination.

Lazy Eights for Eyes
Hold your thumb at eye level in the midline of the body at elbow distance. Keep your head still but loose, and only move your eyes to follow the thumb. Draw eights with your thumb as mentioned earlier. Continue with smooth, even movement at least 3x with each hand. Then, hold both hands together with thumbs creating an X. Focusing on the center of the X, track the joined thumbs as they perform the lazy eight pattern. Lazy eights for eyes are similar to lazy eights for writing, but here we focus on eye movement and improving hand-eye and eye-hand coordination.

The further part of the exercise will be available only for Premium Zone members.

Exercise duration in minutes: 2-4
Number of repetitions per day: 2-4
Alternative exercises: R1
Eye strain: low
Palming theory

Eye relaxation can be achieved by closing and covering the eyes with your palms so as to exclude access to light. Simply shutting off visual sensations is sometimes enough to create a state of deep relaxation. However, covering and closing the eyes is ineffective if mental tension is not removed at the same time. If you perform palming perfectly, you will see a field of blackness impossible to recall in any other way, to imagine, or to see anything darker; and the moment you can do this, your vision will be correct.

People with improper vision functioning may initially have serious difficulty achieving the full blackness effect in front of their eyes. The field of view, due to tension within the eye socket, will be filled with gray clouds, darkness in bright streaks, and movement of lights and colors.

As passive relaxation of the eyes is achieved, these adverse sensations will disappear. Recalling black objects, such as a piano, rubber boots, patent leather shoes, a cat, a well, a hole, etc., can be helpful in achieving the ideal blackness. For many people, recalling all the perfectly black letters of the alphabet in sequence has proven beneficial. The longer the palming lasts, the greater the relaxation state, and the darker the shade of blackness, both remembered and seen. However, it should be noted that some people can perform palming correctly for a short period of time, but may feel tension when the exercise is performed for too long. Cases of palming practice for several hours have been reported, but from my experience, palming should not last longer than half an hour. Between successive exercises, it is sufficient to perform palming for 30-60 seconds, and allocate 10-30 minutes for longer relaxation (e.g., when the vision is exceptionally tired).
  1. If you are sitting at a table, assume a position where your elbows rest on the table (you can use a cushion) or rest your elbows directly on your knees.
  2. Cover your eyes with crossed hands in such a way that no light reaches them. Your fingers should rest on your forehead, the lower part of your hands on your cheekbones, and the edges should touch your nose without pressure. Place your hands so that your eyes can blink freely. People who like warmth can rub their hands together before applying them, thus increasing their warmth. People with rested vision will find that their entire field of view is filled with uniform blackness. Others will see flashes of light, swirling colors, grays, and other visual illusions.
  3. Visualize darkness and blackness. Breathe slowly through your nose (inhale-exhale). Feel the expansion of your muscles and various body parts (shoulders, arms, legs, thighs, feet, ribs, etc.) while inhaling and contracting while exhaling.
  4. Visualize, for example, that your house is black and the city is black, and then the country and the continent. You can imagine a thing or place that you particularly associate with the color black. These can be: black paint, black piano, black patent leather shoes, dark night, deep well, etc. Focus on this object and imagine how dark it is. The greater the blackness in front of your eyes, the better your vision will be relaxed.
  5. Your eyes can be closed or open, depending on what is comfortable for you.
  6. Make a few small eye movements up-down, right-left, in a circle.
  7. Slowly open your eyes and try to observe that your eyes are now relaxed and at ease, resulting in better vision.
Exercise duration in minutes: 1-30
Number of repetitions per day: 2-10
Alternative exercises: R4
Eye strain: low

In today's world, where sunglasses reign supreme, people are poorly accustomed to bright light or sudden changes in it. It's hard to find a rational justification for the need to wear dark lenses on one's nose on sunny days. For thousands of years, sunny days have not posed any obstacle to the human race, and even today, in many countries, people wearing dark lenses evoke general astonishment, if not laughter and pity.

The process of adapting to proper reactions to light is one of the fundamental ways of practicing the art of conscious vision. For properly seeing eyes, remaining in a state of relaxation and relaxation, sunlight is essential.

According to Dr. Bates, "sunbathing", due to the bactericidal properties of sunlight, has a therapeutic effect on various inflammatory conditions of the eyes and eyelids. It also causes relaxation of the harmful tension of the eye muscles, a decrease in sensitivity to dazzling and bright lighting, elimination of fear of light, the need to frown or squint. It is also the initial stage of learning passive and dynamic relaxation of the eyes, which is a necessary condition for vision re-education.

Exercise R4. Solarization
  1. Stand or sit in a place where you can look towards the sun. If it's an exceptionally sunny day, it's enough to look at the brightly lit sky. If the season is unfavorable or there is no sunny spot, use a lamp with a bulb of at least 100 WATTS.
  2. Close your eyes and slowly turn your face towards the sun, sky, or bulb.
  3. Move your head gently and slowly from side to side about 20-30 times. Continuous head movement is crucial to prevent the retina from being exposed to light for too long in one spot. For people overly sensitive to sunlight, it is recommended to start sunbathing by facing the sky instead of directly towards the sun.
  4. Perform at least 1 minute of palming, breathing deeply and slowly.
  5. You can repeat steps 3-4 depending on the amount of time you have. Try sometimes to devote about 20 minutes to sunbathing to observe how much impact it has on resting your eyes and stimulating your irises. Keep moving your head so that the eye is not exposed in the same place. In case of any discomfort, turn your head away from the sun, and cover your eyes momentarily with your hands. .

WARNING: Never open your eyes and stare directly at the sun. It can cause permanent eye damage. The above exercise can only be performed with closed eyelids and continuous eye movement. At any time when you feel discomfort or pain, stop the exercise and do palming.

Exercise duration in minutes: 1-10
Number of repetitions per day: 2-5
Alternative exercises: R3
Eye strain: medium
Exercise R5. Energizing your eyes

Eyes and the entire process of vision require approximately 30% of all available energy, which is why it is crucial to provide this energy to your eyes. The purpose of the following exercise is to rid your eyes of old and used energy and to fill them with healthy, new energy. This exercise has been adapted from Leo Angart's book "Improve Your Eyesight Naturally". The description of the exercise may seem amusing, and the achieved goal of the exercise may seem small, but do not be fooled and try to perform it for at least two weeks. It is an excellent complement to the eye relaxation exercise phase and should be performed at the end of these exercises to give your eyes enough energy before more strenuous exercises. It is also worth mentioning that there are people who, thanks to this exercise alone, have eliminated significant vision defects (~2 diopters) in a very short time, performing it every 0.5 hours daily.

The exercise should be performed at least 3 times a day (ideally at the end of relaxation exercises).

  1. Touch the tips of your fingers to the center of your palms and then shake them vigorously.
  2. Imagine a soft energy the color of a green apple flowing from the center of your palms to your bent fingers in the form of green energy rays.
  3. Close your eyes and direct this green energy straight into the energy center located in the middle of your eyes (eyebrows). Imagine an infinite stream of refreshing green energy flowing from your hands directly into your eyes, filling them with cleansing green energy. Visualize the energy filling your eyes, from the lens all the way to the central pit, also traveling to the muscles surrounding the eye and the optic nerve. Take 6-8 deep breaths while transferring the energy. Lower your hands down.
  4. Next, imagine that you are wearing a glove of transparent green energy that extends about 10 cm from your fingers. Use this energy to remove (sweep) old and used energy from your eyes. It is important to cleanse the energy from every corner of your eyes, from the back, through the cornea, the vitreous body, the muscles around the eyes, and finally to the lens and eyebrows. You will feel the used energy being removed from your eyes.
The further part of the exercise will be available only for Premium Zone members.
Exercise duration in minutes: 2-3
Number of repetitions per day: 2-3
Alternative exercises: R7
Eye strain: low
Exercise R6. Blinking

Tons of dust present in the air also settle on the surface of our eyes. That's why frequent and easy blinking is essential for cleansing and moisturizing the eye surface. Blinking is also the simplest possible technique to provide momentary relaxation for the eyes. People with vision problems tend to blink very rarely, staring and bulging their eyes instead. Those who use their vision naturally blink often and without difficulty. Unfortunately, in people with vision problems where tension is present, there is a tendency to blink too rarely and to work the eyelids under strain. Blinking also eliminates the harmful habit of staring.

The functions and tasks of blinking include lubricating and cleansing the eyes with tears and providing momentary passive rest (shading) by shielding from the light source. Therefore, it is extremely important to blink as often as possible (every 1-3 seconds), which will moisturize and relax your eyes.

  1. Perform 6-10 quick, easy blinks, then cover your lightly closed eyes for a few seconds.
  2. Next, perform 10-20 blinks and cover again for a few seconds.
Exercise duration in minutes: 1-2
Number of repetitions per day: 2-10
Alternative exercises: R3
Eye strain: low
Exercise R7. Chinese eye acupressure
This exercise aims to improve the flow of energy in the eyeballs and head. It is based on the ancient Chinese tradition of acupuncture and is particularly helpful when we start to feel a weakening of mental strength. If some pressure points are sensitive, it means that the energy is not flowing properly. Massaging movements open up the energy channels.

Perform the exercise using your thumb or index finger pads, depending on which ones make it easier for you to press a given point. All points of interest are marked on the illustration, and their exact location can be easily detected because we will feel strong pain when pressing these points. Gently massage and press each point to unblock the energy flow. The pressure should be adjusted so as not to cause severe pain, but to gradually increase the pressure as the point is massaged.

  1. 3 green points on the upper eye socket bone. Massage in circular movements while applying gentle pressure.
  2. 3 blue points on the lower eye socket bone. You can also use several fingers here to massage the entire lower eye socket bone.
  3. 3 red points around the nose, as shown in the illustration.
Exercise duration in minutes: 2-4
Number of repetitions per day: 1-2
Alternative exercises: R5
Eye strain: low
This is one of the most basic and simplest eye muscle stretching exercises, a kind of "warm-up" before other exercises. It can be performed practically anywhere.
  1. The exercise can be done while standing or sitting.
  2. Move your eyes up and down several times with your head still. Your gaze should make gentle movements without focusing on surrounding objects.
  3. Now, perform similar movements, but this time from the left side to the right and vice versa, also several times.
  4. Next, the movements should be done diagonally, from the lower left position to the upper right.
The further part of the exercise will be available only for Premium Zone members.
Exercise duration in minutes: 1-2
Number of repetitions per day: 2-4
Alternative exercises: A1, C3
Eye strain: medium