How bilateral stimulation for anxiety can calm your mind
Counter to popular belief, anxiety isn’t always bad. Sometimes it shows up as a messenger, telling us we’re being called to step outside of our comfort zone and grow in some way.
However, there are certainly times when anxiety can be debilitating and make everything feel unmanageable and overwhelming.
In those times, there’s a technique that’s been really helpful for me and many others in calming the nervous system: bilateral stimulation. It’s a simple yet powerful way to ease anxiety, and the best part is, you don’t need any fancy equipment to start using it in your everyday life.
Let’s break down what it is and how you can use it to feel more relaxed and grounded.
What is bilateral stimulation?
Bilateral stimulation is a technique where you alternately stimulate the left and right sides of your body or brain. It’s often used in therapeutic settings like EMDR (Eye Movement Desensitization and Reprocessing) to help process trauma, but you don’t need to be in therapy to benefit from it. When you stimulate both sides of your body rhythmically—like tapping your knees or holding something that vibrates in each hand at different times—research shows it helps deactivate the amygdala, or your brain’s “alarm system.” This allows your body to shift from a fight-or-flight response to a state of relaxation and balance.
Calming the nervous system with bilateral stimulation
I personally found bilateral stimulation incredibly helpful for managing my own anxiety several years ago when I was struggling with anxiety attacks. One method I used was holding a small tool (often called a tapper, buzzer, or pulser) in which the two ends would vibrate alternately in each hand. As I focused on the vibrations, I’d feel my body starting to relax, and the anxiety starting to fade away.
This simple alternating pattern helps engage the whole brain, reducing the intensity of alarm in the body and brain, releasing anxious thoughts and sensations, allowing you to approach things with a calmer, clearer mind.
Using bilateral stimulation in everyday life
Fortunately, you don’t even need special devices to benefit from bilateral stimulation. There are plenty of ways you can incorporate it into your daily routine.
For example, if you’re feeling anxious, try slowly tapping your left and right knees in a constant, alternating rhythm. Or, if you enjoy movement, you can sway side to side or dance in a consistent rhythm while moving back and forth, from left to right. Even going for a walk or run and gently focusing on the alternating steps can help calm your nervous system.
The key is to do these movements mindfully and with the intention of calming your mind and body. Over time, this can become a moving meditation that helps shift you into a more peaceful state.
Bilateral stimulation in meditation
If you already meditate, you can add bilateral stimulation into your practice to amplify its calming effects. During meditation, try slowly swaying side-to-side, or tapping each knee gently in an alternating rhythm.
Alternatively, you can try our Wind Down Single in the Balance app’s Sleep Tab. It’s the first-of-its-kind interactive meditation that uses elements of bilateral stimulation and controlled breathing to help you relax before bed and find more restful sleep. The key is gently focusing on these alternating sensations, letting them guide you into a deeper state of relaxation. It’s a great way to overcome overwhelm and gain more peace of mind.
Calm your anxiety with bilateral stimulation
Bilateral stimulation is a practical and easy-to-use technique for calming your anxiety. Whether you’re using rhythmic movements, simple tapping, or holding something that alternates vibrations, this method helps engage both sides of your brain, bringing more peace and balance to your nervous system. I’m so grateful to have learned about this practice from a psychologist all those years ago to help my own anxiety struggle, and I’m happy to share these tips now with you.
