In a world that moves fast and demands much, our nervous systems often bear the brunt—leaving us feeling overwhelmed, anxious, or stuck in survival mode. Fortunately, there are simple, research-informed tools we can turn to in these moments. One of the most accessible and effective is bilateral stimulation (BLS).
Whether you’re looking to manage stress, find grounding during emotional overwhelm, or support your healing journey, bilateral stimulation offers a powerful way to bring your nervous system back into balance. This article explains what it is, how it works, and how to use it on your own.
What Is Bilateral Stimulation?
Bilateral stimulation involves rhythmic, alternating movement or sensation from one side of the body to the other—left, right, left, right.
This can be visual (watching something move side to side), auditory (listening to tones that alternate between ears), or tactile (tapping each side of the body in turn). What makes it special is how it helps engage both hemispheres of the brain and promotes integration across the nervous system.
How It Supports the Nervous System
When you feel anxious, frozen, emotionally flooded, or compulsively people-pleasing, your body is likely in a dysregulated nervous system state—often fight, flight, freeze, or fawn. These are instinctive survival responses, but they can linger long after the perceived threat has passed.
Bilateral stimulation helps by offering gentle, predictable rhythm—a signal of safety for the body and brain. This rhythmic engagement calms the amygdala (the brain’s fear centre), enhances mind-body connection, and encourages the nervous system to shift into a more regulated state.
Many people report feeling more grounded, focused, and emotionally stable after just a few minutes of BLS—whether they are coming out of anxiety, numbness, or another stress response.
Bilateral Stimulation Techniques
There are several simple ways to incorporate bilateral stimulation (BS) into your daily routine. These options are easy to use, accessible, and require little to no equipment—making them ideal for moments when you need to calm and regulate your nervous system:
- Tapping
Use your hands to gently tap your left and right thighs, knees, or shoulders in an alternating rhythm. This can be done sitting, standing, or even lying down.
- The Butterfly Hug
Cross your arms over your chest with your hands resting on your upper arms. Tap each side alternately in a slow, steady rhythm. This is a comforting, self-soothing technique often used in trauma recovery.
- Mindful Walking
Engage in a slow walk while consciously noticing the alternating pattern of your footsteps. Focus on the left-right movement and allow it to bring a sense of rhythm and calm.
- Visual Tracking
Move your finger or a small object slowly from side to side in front of your eyes and track it with your gaze. This type of BS engages the visual system and promotes regulation.
- Bilateral Audio
Listen to audio tracks designed with alternating tones that switch from one ear to the other. Use headphones for the full effect. Many free options are available via apps or online platforms.
Whichever BS option you choose, keep the rhythm gentle and intentional. Think of it as sending a soft signal of safety to your body and brain.
When to Use Bilateral Stimulation
Bilateral stimulation can help regulate your nervous system in many everyday situations:
- During moments of anxiety, stress, or panic
- After receiving distressing news or emotional triggers
- When feeling disconnected, numb, or dissociative
- When noticing people-pleasing behaviours or high emotional sensitivity
- To wind down before sleep or calm racing thoughts
- As a reset during a busy or emotionally intense day
It’s a grounding practice you can return to again and again.
Bilateral Stimulation Practices for Calming the Nervous System
Pairing bilateral stimulation with calming imagery, sensory input, or movement can amplify its nervous system-soothing effects. Here are four unique ways to try it:
Tapping with a Peaceful Visual Scene
Step 1: Sit or lie down comfortably in a quiet space.
Step 2: Begin alternating gentle taps on your left and right thighs or shoulders.
Step 3: Visualize a calming natural scene—waves lapping at the shore, a soft breeze through tall grass, or a river gently flowing. Stay with the image and rhythm for 1–2 minutes.
Grounding with a Warm Drink + Tapping
Step 1: Hold a warm mug with both hands—something soothing like tea, hot chocolate, or even warm water.
Step 2: Tap one hand gently on the side of the mug, then the other—left, right, left, right.
Step 3: Focus on the warmth, the scent of your drink, and the act of breathing slowly as you sip.
Walking with Focused Awareness
Step 1: Take a slow, mindful walk—indoors or outside.
Step 2: Bring attention to the steady, alternating rhythm of your steps.
Step 3: Match your breath to your pace or silently repeat a calming phrase like “I am safe” as you move.
Soothing with a Weighted Object + Alternating Touch
Step 1: Hold a small, comforting object—like a weighted beanbag, a soft stone, or a cozy rolled-up sock—in both hands.
Step 2: Gently pass it back and forth between your left and right hands, creating a slow, steady rhythm.
Step 3: Focus on the texture, weight, and temperature of the object. Let your breath match the rhythm, allowing your body to settle as you repeat the motion.
Closing Thoughts: Gentle Rhythm, Deep Relief
Your nervous system is designed to protect you—but it also needs care and cues of safety to thrive. Bilateral stimulation is one of those cues. With its calming rhythm and ease of use, it offers a grounded, body-based way to soothe the emotional brain, reconnect with the present moment, and create a greater sense of calm.
The next time you feel tension building—or notice yourself feeling reactive, emotionally drained, or stuck—give it a try. Sometimes, regulation is just a few gentle taps away.
