When it comes to clear seeing, people usually think of 20:20 vision for the distance, easy reading, or seeing all desired objects clearly. Rarely do they realize that to see clearly what is in front of them, they must be aware of what is around, in what is called the peripheral part of the view. Peripheral vision is indispensable for the way we humans see the world. In this section, we will try to shine some light onto why periphery should stay in the center of your attention.
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PERIPHERAL VISION AND THE FIELD OF VIEW
THE HUMAN FIELD OF VIEW
Field of view is the angular extent of what can be seen with the eyes. Humans have general static horizontal field of view of up to about 200 degrees. However the majority of population rarely reaches such a wide angle of view, with some able to see only as little as 135 degrees.
The middle 120 degrees of the vision field provides an opportunity for the presence of binocular vision, which is the basis for 3D vision.
In addition, vertical field of vision for humans is about 50 degrees in the upper visual field and 70 degrees in the lower visual field.
The most simple way to divide the human field of vision is into the central field of view (the part within which we see detail) and the peripheral field of view (the part that provides visual context).
CENTRAL VISION
The central field of view is relatively narrow with the sharpest vision concentrated within only about a 2 degree angle. Clear vision is possible thanks to photoreceptors called cones, which are responsible for detecting light and seeing color. They are located in the most inner part of the eyeball wall called the retina. High concentration of the cones can be found in a small area called the macula. The center of the macula where the concentration of cones is the strongest is called the fovea centralis. The fovea is the only part of the retina (and of the eye) that permits 100% visual acuity.
Image: Anatomy of the eye
PERIPHERAL VISION
There is a broad set of non-central points in the visual field that can still be seen, but not seen clearly. Those points are reachable with what is called the peripheral vision, the vision which occurs outside of the very center of the gaze, and which is critical for one’s balance, spatial orientation, and awareness of surroundings.
Peripheral vision is mostly dependent on visual receptors called rods, responsible for detecting movement and for seeing in the dark.
While it may seem that only the central vision is important for good seeing, the contrary is true. The whole eye needs to be active in order for it to stay healthy, to function properly and for the process of seeing to be efficient and effortless. Therefore, engaging your peripheral vision belongs among the building blocks of your vision skills training.
THE MANY SIDES OF PERIPHERY
360 DEGREES OF AWARENESS
Peripheral vision allows you to stay aware of the world that is above you, below you and to both sides.
Inner periphery is present as well, however, when you look at objects that are close in your eyes turn inwards, and the inner peripheral area of your vision gets replaced with central vision.
Outer peripheral vision can take a physical or sensorial form:
PHYSICAL PERIPHERAL VIEW
Physical peripheral vision covers the field of view that is detectable by the eyes.
It is commonly divided into 3 parts, and named based on their distance from the point of focus. Near periphery (up to about 30°), Mid periphery (up to about 60°), and Far periphery (up to about 100°)
SENSORIAL PERIPHERAL VIEW
Beyond the point of what the eyes can detect exists the part of vision accessible via other senses. Athletes with highly developed peripheral vision and those trained in the art of seeing are strongly aware of the world that is out of reach of the eyes. They know where other people and objects are relative to themselves no matter where they stand, they can “see” what is behind them.
The Clarity Unleashed program focuses on the development of the physical peripheral vision. If your ability happens to go beyond that, consider it a bonus.
REASONS TO DEVELOP PERIPHERAL VISION
Seeing what lies inside the peripheral part of the vision field is as important for good vision as having excellent visual acuity. Here are a few reasons why.
Overall health of the eyes
Through their different parts, your eyes are meant to detect and receive different signals. If some parts are absent (meaning inactive), the parts that remain have to work much harder to compensate for the missing pieces. They get tired easier and work less effectively. Just think of how much harder it is to carry a bucket full of water with just one finger, vs the whole hand.
Personal safety
Whether you walk, ride a bike or drive a car, peripheral vision helps you with knowing what the terrain looks like by your feet, where you are on the road or who is to your side.
Faster reading
You read within your central vision, not within your periphery. However, peripheral vision provides a preview of what is coming up to the fovea, which makes it easier for a fluent shift of focus from one spot to the next. That, at the end, results in faster reading without strain.
CORE TECHNIQUES FOR PERIPHERAL VISION DEVELOPMENT
It’s always best to start easy and introduce more challenging techniques as you go. The practices below will help with awakening your periphery. Start with lens #2 then progress to lens #3 when you feel ready. If you feel like lens #2 makes you too uncomfortable, start with lens #1. Remember, vision improvement is all about how you feel and what keeps your eyes relaxed. If strain occurs, stop the practice and refer to relaxation.
HAND WAVING
With your Trainer on, look forward into the shield, your head high. DO NOT PEEK THROUGH THE SIDE OF THE LENS!
Wave or rotate your hands to create movement around your face
Move your hands close to your face and then away from your face, to the front and to the back, above your eyes and below your chin
Notice the movement your hands are creating
Practice while standing on a solid surface, or sitting on a chair/bench with your feet on the ground
Practice Lenses: #2 and #3
Trouble seeing movement?
Use lens #1 first to keep your mid-periphery open
Move your hands very close to your face
Make big movement
Practice in daylight or strong indoor light
WALKING
This technique will help you get accustomed to blocking your central vision and using your peripheral vision to guide your movement.
Find a safe area with no traffic, and no ground imperfections (to prevent collision or fall)
With your Trainer on, look forward into the dark lens, your head high. DO NOT PEEK THROUGH THE SIDE OF THE LENS!
Slowly walk around
Notice your surroundings through the corners of your eyes (your periphery)
Also notice what you can see in your lower periphery (around your feet) and upper periphery (above your head)
Notice the direction of movement of objects in your periphery to be opposite to the direction of your own movement
Practice Lenses: #2 and #3
Watch outs:
Should walking be too difficult, practice the techniques described above first. Then, when comfortable, walk with support (hold on to a railing, or ask a friend to hold your hand)
Trouble seeing movement?
Keep walking and take in the experience you have. It is OK not to see everything the way you may want to see it in the future.
Start with lens #1 instead to open up more of your field of view.
Practice the LONG SWING to condition your eyes to seeing movement
EXPANSION OF PERIPHERAL VISION LEVERAGING A BALL
Overbound is deeply rooted in sports. As many sports are all about balls - throwing them, catching them, kicking them, bouncing them, we have used balls in our practice from day one. Balls are unpredictable and fun! They serve as a source of movement, point of focus and often an ignition of much needed laughter. So, check out the techniques below, grab a ball you have or order a set in the SHOP, and let your eyes have some fun.
HAND SCALER
Stand straight with your Trainer on and a ball in your hand, your arm close to your body
With your Trainer on, look forward into the shield, your head high. DO NOT PEEK THROUGH THE SIDE OF THE LENS!
Find an angle that allows you to see the ball in your periphery
Toss the ball into the air and catch it with the same hand 10-times, then switch hands
Increase the height of your throw as your ability increases
This practice not only engages your peripheral vision, it also develops your eye body coordination
Keep your spirit light, breathe and laugh at yourself if you star to feel clumsy. We have all been there!
Practice Lenses: #1 and #2. Use lens #3 for advanced practice.
Tips & Watch outs:
This practice may be very hard at first, you may be dropping the ball a lot! So put a few balls in your pocket, then pick them all up once you run out
Use a softer ball (like the Overbound training ball), that does not bounce off, and is therefore easier to catch
If using lens #3, ensure your arm and hand are aligned with the side of your body.
For super advanced practice, challenge yourself with a ping pong ball
LOW BALL TOSS
Stand comfortably, your head high, your Trainer on and a ball in your hand. Your arms relaxed by your side
Look forward into the shield. DO NOT PEEK THROUGH THE BOTTOM OF THE LENS!
Pass the training ball from one hand to the other at waist for several minutes
Notice the movement in your lower periphery
To increase the effectiveness of this practice (and its difficulty), walk forward slowly to engage your left and right periphery at the same time. See the world moving in the direction opposite to your movement
This practice actively stimulates your lower periphery, while developing your eye-body coordination
Practice Lenses: #1, #2 or #3
Tips & Watch outs:
Use a softer ball (like the Overbound training ball), that does not bounce off, and is therefore easier to catch
If you have difficulties seeing the ball, look at it (to indicate to your brain that it is there), then get back into position, close your eyes and imagine seeing the ball through your lower periphery. Once you get a clear picture in your mind, open your eyes and try again. Depending on your physical ability, you can keep tossing the ball while your eyes are closed to help with your imagination.
HIGH BALL TOSS
Stand comfortably, your head high, your Trainer on and a ball in your hand. Your arms relaxed by your side
Look forward into the shield. DO NOT PEEK THROUGH THE BOTTOM OF THE LENS!
Pass the training ball back and forth from one hand to the other above your forehead for several minutes (find an angle that allows you to notice the ball in your upper periphery)
Notice the movement in your upper periphery
To increase the effectiveness of this practice (and its difficulty), walk forward slowly to engage your left, right and lower periphery at the same time. See the world moving in the direction opposite to your movement
This practice actively stimulates your upper periphery, while developing your eye-body coordination
This practice does not train binocular vision and is different from SINGLE BALL JUGGLER shown in a different section of this program
Practice Lenses: #1, #2 or #3
Tips & Watch outs:
Use a softer ball (like the Overbound training ball), that does not bounce off, and is therefore easier to catch
If you have difficulties seeing the ball, look at it (to indicate to your brain that it is there), then get back into position, close your eyes and imagine seeing the ball through your lower periphery. Once you get a clear picture in your mind, open your eyes and try again. Depending on your physical ability, you can keep tossing the ball while your eyes are closed to help with your imagination.
Take brakes if your arms get tired or alternate with LOW BALL TOSS practice
PASSIVE TECHNIQUES FOR PERIPHERAL VISION ACTIVATION
Feeling like taking a day off vision improvement? Below are a couple of techniques to keep you on track when being active is the last thing on your mind. Come on, it may be a lazy day, but at least give it a look!
SIDEWAYS SCREEN OR STREET MONITORING
While we rarely encourage students to watch more screens, this is one of a few exceptions.
Turn your TV or computer on, choose a program with irregular movement. It can be a basketball game, an action movie (lots of action) or a screen saver with moving objects.
Put your trainer on and sit with the screen to your side. The angle between your forward gaze and the screen should be between 45° and 90°.
Find a Clarity shield and an angle combination that allow you to notice the movement on the screen in your periphery. Start with an easier combination (i.e. shield #1 and a 45° angle) and increase the angle as you progress, to widen your peripheral field of view.
Always look into the shield, no peeking through the sides.
While you wait for the movement provided by the screen to be detected by the visual rods, remember to breathe, relax your shoulders and be present in the moment. No daydreaming!
Practice Lenses: #1 and #2. Use lens #3 for advanced practice.
Tips & Watch outs:
Alternatively, you can do this practice outdoors without a screen. The best place is either on a sidewalk of a busy street or at a children’s playground. You want lots of movement. Find a bench to sit on and position yourself in a way that all the action happens in your periphery. Then simply relax, look forward into your selected shield and let your eyes take the world in.
PASSENGER RIDE-ALONG
Passenger seat drivers are frowned upon by those at the steering wheel, so instead of giving advice to your driver, use the time in the car to improve your eyesight.
With your trainer on, simply look forward into the shield, and notice buildings, trees and electric poles, alongside the road, all moving in the direction opposite to the direction of your drive.
Notice the moment when they appear and when they leave your periphery.
Alternate Clarity shields for different levels of experience.
After a while, take your Trainer off and with your eyes unobstructed, notice the same movement.
Also notice the road, the sky, and clouds moving in the direction opposite to the movement of your car.
Caution: Never use Overbound Eyesight Trainers while driving. Only practice if you are the passenger not responsible for operating the vehicle.
Practice Lenses: #1, #2 or #3.
Tips & Watch outs:
You can practice in a similar manner on the bus, train or in other vehicles