Palming
Warm your palms, cup them gently over closed eyes and relax in darkness with a guided breathing cue.
Palming is one of the best-known eye relaxation techniques. You rub your palms together to warm them, then cup them over your closed eyes so that they block out light, without pressing on the eyes. Resting in this warm darkness for a minute or two, while breathing slowly, can feel deeply relaxing after hours of screen work. Our guided version provides a timer and a gentle breathing cue so you can simply close your eyes and follow along.
Palming became popular through the Bates method, which claimed it could improve eyesight and remove the need for glasses. Those claims are not supported by evidence: palming does not cure myopia, astigmatism or any other refractive error. What it can do is offer a pleasant, calming break. Closing the eyes gives the eye surface a rest from evaporation, the darkness reduces visual stimulation, and slow breathing helps you unwind – which many people find helpful for screen fatigue and stress.
Palming is safe for most people and needs no equipment. Make sure your hands are clean and rest your elbows on a table so your neck and shoulders stay relaxed. For more techniques, see palming and other eye relaxation techniques and our guide on stress and the eyes.
How to do it
- Wash your hands, sit at a table and rest your elbows on it.
- Press start and rub your palms together briskly until they feel warm.
- Close your eyes and cup your palms over them, fingers resting on your forehead.
- Make sure there is no pressure on the eyeballs and little light gets in.
- Breathe slowly with the cue and let your face and shoulders relax.
- When the timer ends, lower your hands and open your eyes slowly.
What it helps with
- A calming break from visual stimulation
- Rests the eye surface while the lids are closed
- Combines well with slow breathing for stress relief
- Needs no equipment and can be done at your desk
Tips
- Support your elbows on a cushion or desk to avoid neck strain.
- Imagine looking into deep, relaxing darkness.
- Remove contact lenses first if your eyes feel dry.
Caution: Never press on your eyes, especially after eye surgery, with glaucoma or eye injuries. Palming does not improve eyesight; see an eye care professional for any vision changes, eye pain or redness.
Frequently asked questions
Does palming improve eyesight?
No. This claim comes from the Bates method and is not supported by evidence. Palming is a relaxation technique.
How long should I palm?
One to three minutes is usually enough. You can repeat it several times a day.
Should I see complete darkness?
Not necessarily. It is normal to see faint colours or patterns with closed eyes; just relax and do not worry about them.
Can I do palming with glasses on?
Take your glasses off first so you can cup your palms comfortably without pressure.