Feel Calm Faster with Bilateral Stimulation.

How Does It Work?

Bilateral Stimulation is where you engage in alternating left-to-right movements (like tapping, passing an object, or listening to sounds that alternate between each ear, like Binaural Beats).

This activates both sides of the brain in a rhythmic way, which helps calm the body’s alarm system (fight/flight) and calm your anxious thoughts / bodily experiences.

Please note: the technique below is not for processing trauma memories on your own (as with EMDR and therapist-directed bilateral stimulation), but it can be a safe, quick “first aid” tool for everyday stressors & experiences of anxiety.

Quick Routine

1. Ground yourself

• Sit with feet on the floor.

• Take few physiological sighs: Breathe in twice through the nose (thats right, one and two!), and then a nice long slow out-breath through the mouth... do it 3 or 4 times in a row. This is very very calming!

2. Choose your Bilateral Stimulation Method - or try a combo!

• Butterfly Hug – Cross arms and tap shoulders, left–right–left–right; like a heartbeat.

• Thigh Tapping – Hands on thighs, tap left-to-right, alternating.

• Passing An Object – Pass a rock, pen, or other object from hand to hand.

3. Find a nice steady rhythm

• About 1–2 taps / passes per second.

• Keep your breathing slow and easy.

4. Add a calming focus

• You might like to repeat a soothing phrase (e.g. “I am safe”).

• Notice how it feels to have your chair supporting you, or just notice your feet on the ground.

• You could even close your eyes and picture a nice peaceful place as you're tapping.

5. Continue for 1–3 minutes

• Stop when you notice even a small shift. Is your breathing easier? Do you feel a little less tension? Are your thoughts calmer?

6. And to Finish...

• Take one more nice slow breath through the nose, and exhale nice & loooong through the mouth..

• Stretch or shake out your hands.

• Notice how you feel now.

Practice when you’re only mildly stressed so your body learns the rhythm. Then use it anytime anxiety starts to arise. Hope thats useful!

Hilary