We’ve all had moments when emotions feel overwhelming, when stress or anxiety seems to build up beyond control. In those moments, having a simple, effective tool to help you feel grounded can make all the difference. One approach I often recommend is bilateral stimulation (BLS). It’s an easy-to-use method for calming both mind and body that supports emotional regulation, reduces stress, and relieves anxiety.
What is Bilateral Stimulation?
Bilateral stimulation (BLS) involves engaging both sides of the brain through alternating stimuli. These stimuli can be visual (such as watching an object move back and forth), auditory (listening to alternating sounds), or tactile (tapping alternately on each side of your body). Originally used in Eye Movement Desensitization and Reprocessing (EMDR) therapy, BLS has since expanded into general therapeutic practice for its calming and grounding effects.
But why does it work? The alternating movement helps balance activity between both hemispheres of the brain, promoting emotional processing and reducing feelings of overwhelm. In simpler terms, it allows you to experience intense emotions without being completely consumed by them.
Emotional Regulation and Processing
When emotions run high—whether due to stress, grief, or anxiety—it’s easy to feel stuck. Bilateral stimulation creates space for you to process those emotions without feeling overwhelmed. By engaging both hemispheres of the brain, BLS balances your emotional and logical thinking, helping you manage emotions in a more grounded way.
This balancing act helps you regulate your response to stressors. You’re no longer reacting impulsively from a place of intense emotion. Instead, you’re able to pause, reflect, and respond more calmly. This can be particularly helpful when navigating tough conversations or overwhelming situations.
Stress Reduction and Calming the Nervous System
In today’s world, stress is almost a constant presence. Whether it’s the demands of work, family, or life itself, stress can build up and leave us feeling anxious and tense. Bilateral stimulation can serve as a quick reset button, gently calming your nervous system.
By focusing on the alternating stimuli (like tapping or following a moving object), your brain is encouraged to move from a heightened fight-or-flight response into a more relaxed state. The rhythmic nature of the exercise can soothe the mind and body, helping you to step out of that stressed-out state and find relief.
Many clients describe the experience as meditative—a moment of calm in a busy day where they can slow down, breathe, and let go of the tension.
Anxiety Relief and Grounding in the Present
One of the most powerful aspects of bilateral stimulation is its ability to ground you in the present moment. Anxiety often comes from racing thoughts and “what if” scenarios. BLS redirects your focus to the external, rhythmic movement, pulling you out of anxious thought loops.
By concentrating on the alternating stimuli, you’re no longer swept away by worries about the future or stuck in past stressors. You’re fully grounded in the now. This sense of presence helps alleviate feelings of anxiety and promotes mental clarity.
How to Use Bilateral Stimulation in Everyday Life
The beauty of bilateral stimulation is that it’s accessible to anyone. You don’t need special equipment or a therapist to practice it—it can be done anytime, anywhere. Here are a few simple ways to incorporate it into your daily routine:
- Tapping: Sit comfortably and gently tap your left hand on your left knee, then your right hand on your right knee, alternating in a rhythmic pattern. Focus on the tapping for 1–2 minutes.
- Eye Movements: Choose an object (like a pen or your finger) and slowly move it from side to side, keeping your head still while your eyes track the movement. Do this for 1–2 minutes.
- Butterfly Hug: Cross your arms over your chest, resting your hands on your shoulders, and alternate tapping each shoulder while breathing deeply.
These exercises can be done when you’re feeling anxious, overwhelmed, or even just before bed to help calm the mind. The key is to explore which method works best for you and use it regularly as part of your self-care routine.
Additional Mental Health Benefits
In addition to emotional regulation, stress reduction, and anxiety relief, regular practice of bilateral stimulation can offer even more mental health benefits, including:
- Improved focus and concentration: The calming effects of BLS help reduce mental clutter, allowing for better focus.
- Processing unresolved emotions: BLS aids in revisiting difficult emotions in a way that feels less overwhelming, promoting emotional healing.
- Better sleep: Reducing stress and calming the nervous system can lead to improved sleep quality.
Download Your Free Bilateral Stimulation Worksheet
To help you get started, I’ve created a free downloadable worksheet with simple bilateral stimulation exercises. These exercises are designed to be easy to integrate into your routine, helping you ground yourself, reduce stress, and manage anxiety in real time.
By incorporating bilateral stimulation into your routine, you can create a little more space between yourself and overwhelming emotions, helping you navigate stress and anxiety with more ease. While these exercises are just one tool, they can make a big difference in finding balance and calm in everyday life. And remember, it’s always okay to reach out for support along the way—whether through therapy or other self-care practices that resonate with you.