Eye Gymnastics

Eye tracking

Wave tracking

Ride a smooth sine wave with your eyes as the dot travels left to right and back again.

  • 60 seconds
  • Easy

Sit about an arm’s length from the screen. Keep your head still and use only your eyes.

In wave tracking the dot moves along a smooth sine wave: it travels from left to right while rising and falling in gentle curves, then returns along the same wave. You keep your head still and follow it with your eyes only. The motion combines a steady horizontal drift with a rhythmic vertical swing, much like watching a boat ride over gentle waves.

The wave is one of the most relaxing exercises in our collection. Its predictable rhythm makes it easy to follow, and many people naturally slow their breathing to match it. That makes it a good choice when you want a calming break rather than a challenge, for example at the end of a working day or as part of the evening routine. At higher speeds the vertical swings become quicker, adding a little more coordination work.

Wave tracking is suitable for almost everyone, including older adults and children under supervision. Its benefits are comfort, relaxation and smooth-pursuit practice; it does not change your prescription or treat eye disease. If your eyes feel persistently tired or dry, look into the causes of digital eye strain and dry eye as well.

How to do it

  1. Sit comfortably with the screen at eye level.
  2. Choose a slow speed for maximum relaxation and press start.
  3. Follow the dot along the wave with your eyes only.
  4. Let your breathing settle into the rhythm of the waves.
  5. Blink gently each time the reminder appears.
  6. Close your eyes for a few breaths when the timer ends.

What it helps with

  • A gentle, predictable rhythm that promotes relaxation
  • Combines horizontal and vertical smooth pursuit
  • Easy enough for beginners and older adults
  • Fits well into evening or wind-down routines

Tips

  • Breathe in as the dot rises, out as it falls.
  • Use slow speed for relaxation, medium for more coordination work.
  • Dim harsh room lighting for a calmer effect in the evening.

Caution: Stop if you feel dizzy, unwell or notice pain or double vision. People with recent eye surgery or retinal or neurological eye conditions should ask their doctor before doing eye exercises.

Frequently asked questions

Is this exercise good before sleep?

It can be part of a calm wind-down, but keep screen brightness low and the session short, and finish with an eyes-closed exercise such as palming or breathing.

What does the sine wave train?

It trains smooth pursuit in a combined horizontal and vertical pattern, at a predictable rhythm.

Can I use it every day?

Yes. A minute or two a day is safe for most people and makes a pleasant habit.