How to do it

  1. Rub your palms together for a few seconds to warm them.
  2. Close your eyes.
  3. Cup your palms over your closed eyes: fingers on your forehead, the heels of your hands on your cheekbones. No pressure on the eyes themselves.
  4. Adjust until little or no light gets in.
  5. Breathe slowly, in for 4 and out for 4, for 30 to 60 seconds. Let your shoulders and jaw relax.
  6. Lower your hands and open your eyes slowly.

Why it helps, and what the evidence says

Palming gives your eyes a break from light and focus, and slow breathing helps you relax. There are no trials of palming on its own; it was one step of the eight-step routine in a small 2016 eye yoga study that found lower eye fatigue scores.

So treat it as a pleasant rest, not a treatment. The American Academy of Ophthalmology says there's no proof that eye exercises sharpen vision.

Safety

Cup, don't press. The American Academy of Ophthalmology advises against rubbing and pressing on your eyes: you can scratch them, and long-term rubbing can weaken the cornea. Wash your hands first, and take off your glasses.

Tips

  • Rest your elbows on the desk so your arms don't tire.
  • Try it before lunch or as the last thing in your workday.
  • If you start to feel sleepy, that's fine: it's a sign you're relaxing.

Read more: Eye exercises for computer users.