Bilateral Stimulation & Nervous System Support

More and more, people are exploring simple tools to help calm their bodies, ease anxiety, and stay grounded—and one that’s getting a lot of attention is bilateral stimulation, or BLS for short.

BLS involves rhythmic, alternating input on both sides of the body. It can be visual (like following a moving object), auditory (like alternating tones through headphones), or tactile (like tapping or vibrations).

One easy way to try this is the Butterfly Hug, a self-tapping technique used to support nervous system regulation. (See this post for a quick how-to!)

Why Bilateral Stimulation Works

Originally used in EMDR therapy (Eye Movement Desensitization and Reprocessing) to help the brain process traumatic memories, BLS has expanded beyond clinical settings and is now widely used to:

• Ease stress and anxiety

• Calm the body

• Regulate emotions

• Ground in the present moment

• Promote better sleep

So what’s actually happening in the brain and body during BLS?

Research shows that BLS can:

• Lessen the emotional intensity of distress

• Improve working memory while managing emotional input

• Activate the parasympathetic nervous system—your body’s natural calming mode

• Help regulate physical symptoms of stress, such as lowering heart rate and encouraging deeper breathing

In simple terms, BLS helps your brain feel safer, which allows your body to relax—creating a greater sense of ease both mentally and physically.

Supporting the Nervous System & Easing Anxiety

When we’re stuck in fight-or-flight mode, everything feels harder—concentrating, sleeping, making decisions, even just being.

BLS helps shift the nervous system out of that high-alert state by:

• Activating the body’s “rest and digest” response

• Enhancing communication between the brain’s left and right hemispheres

• Offering a steady, rhythmic pattern that calms heightened emotional and physical states

Studies have shown that bilateral tactile stimulation significantly reduced heart rate and anxiety during stress-reduction practices. It’s an accessible, easy-to-use technique to help your body feel safer—especially during moments of overwhelm.

Grounding in the Present Moment

BLS can also be a powerful grounding tool. When emotions feel intense or your thoughts are spiraling, those steady, alternating taps help bring your awareness back to the here and now.

That’s because BLS:

• Engages the body through gentle sensory input

• Redirects attention away from anxious or racing thoughts

• Provides a physical anchor to the present moment

Whether you’re moving through big emotions or just trying to stay connected in your day, BLS can be a gentle, supportive practice to help you stay steady and present.

Curious to Try It?

If you like the idea of bilateral stimulation but aren’t sure how to practice it on your own, there are tools that can help!

I personally use and recommend Dharma Dr.’s wireless tappers—small, simple handheld devices that deliver alternating vibrations. They’re perfect for calming anxiety, grounding, or winding down before bed.

I don’t love flying, and on a recent trip, I slipped the tappers into my pockets and left them on for the entire flight. They made a noticeable difference, especially during turbulence. I also use them with clients during EMDR sessions and love that they make it easy for people to integrate BLS into their self-care routines at home.

If you’re curious to try them, use my affiliate link with the code BeWell10 to get 10% off. You can also download the Dharma Dr. app, which includes guided meditations (a few of mine, too!) designed to complement the calming effects of the tappers.

Bringing BLS Into Your Routine
Whether you’re navigating anxiety, managing daily stress, or simply want to feel more centered, bilateral stimulation offers a simple, effective way to support your nervous system. Try starting with something like the Butterfly Hug (see the IG post!), and if you’re ready to deepen your practice, the tappers can be a helpful addition to your self-care toolbox.

They’re also a fantastic resource for kids—offering a gentle, calming way to ease big emotions or help prevent meltdowns when things feel overwhelming.