Depth tunnel
Rings move towards you to create a depth tunnel – let your gaze rest softly at its centre.
In the tunnel exercise concentric rings appear at the centre of the screen and move outwards towards you, creating the illusion that you are travelling slowly through a tunnel. Your task is not to follow anything. Instead, let your gaze rest softly at the centre of the tunnel, relax your face and breathe calmly while the rings flow past in your peripheral vision.
The illusion of depth gives the eyes an impression of looking into the distance even though the screen is close. Many people find that this, together with a soft, unforced gaze, helps them release the tension that builds up during concentrated near work. It is a visual relaxation exercise rather than a training task: there are no targets to hit and no score. It works well at the end of a routine or as a calm counterpart to more demanding exercises such as the Schulte table.
Remember that the screen is still at a fixed close distance, so the tunnel is no substitute for actually looking far away, as in the 20-20-20 break. Its benefits are relaxation and a mental pause. If you are prone to motion sickness or migraine with visual aura, flowing patterns may be unpleasant; see our guide on ocular migraine if you have visual disturbances.
How to do it
- Sit comfortably, ideally in full-screen mode, with your head supported.
- Press start and let your gaze rest on the centre of the tunnel.
- Do not follow individual rings – let them flow past at the edges of your vision.
- Soften your gaze and relax your forehead, jaw and shoulders.
- Breathe slowly and blink naturally.
- When the timer ends, close your eyes for a few breaths before continuing.
What it helps with
- Promotes visual and mental relaxation
- Encourages a soft, unforced gaze
- A calm counterpart to demanding attention exercises
- No targets or scores – just a pause
Tips
- Use slow speed for the most calming effect.
- Lower screen brightness in a dim room.
- Follow with the 20-20-20 rule for real distance focusing.
Caution: Stop if you feel dizzy, nauseous or disoriented; the motion illusion can trigger motion sickness. People with photosensitive epilepsy or migraine triggered by visual patterns should avoid this exercise or seek advice first.
Frequently asked questions
Should I follow the rings with my eyes?
No. Keep your gaze softly at the centre and let the rings pass in your side vision.
Why does it feel like I am moving?
Expanding patterns create a strong illusion of forward motion. If this makes you uncomfortable, stop.
Is it the same as looking into the distance?
No. The screen remains close, so for real focusing relaxation you should also look at faraway objects.