It's key concept is that you jump to the first letter/number of a "word" and then navigate from there, and, the keys in the label are on the home row. 95% of the time it's less than two characters - I've got the plugin mapped to Alt-u (no meta).
A very common keystroke pattern for me is Alt-u, couple characters (jumps to the exact spot on the screen I want to be), [space] (to start selecting) f (for the character I want to go to) and maybe a couple ; (jump to next instance of that letter) to get to where I want to go, [enter] to copy into the copy-buffer.
I'm half joking, but you could open neovim in your terminal, then open terminal mode in neovim, then open tmux in there and that way you get neovim navigation in your tmux session.
I just tried it and while it can jump between panes in the normal mode using vim keybindings, you have to use tmux keybindings to switch between panes in terminal mode.