Here at Mending Minds we are big supporters of bilateral movement. This simple yet powerful technique can help process trauma, reduce stress, and support overall mental well-being. Let's explore what bilateral movement is and how it can be part of your healing journey.
What is Bilateral Movement?
Bilateral movement (also called bilateral stimulation) involves alternating stimulation of the left and right sides of the body or brain. This can take many forms:
- Eye movements: Moving your eyes from side to side
- Tapping: Alternating taps on knees, shoulders, or using the "butterfly hug"
- Walking: The natural left-right movement of walking
- Audio stimulation: Sounds that alternate between left and right ears
- Handheld buzzers: Devices that vibrate alternately in each hand
How Does It Work?
While researchers are still exploring the exact mechanisms, bilateral stimulation appears to:
- Activate both hemispheres of the brain
- Facilitate communication between different brain regions
- Help process and integrate traumatic memories
- Reduce the emotional intensity of distressing experiences
- Activate the parasympathetic nervous system (rest and digest)
The rhythmic, alternating nature of bilateral movement seems to have a calming effect on the nervous system, similar to the soothing motion of being rocked as a baby.
Bilateral Movement in Therapy
Bilateral stimulation is a core component of EMDR (Eye Movement Desensitization and Reprocessing), one of the most researched and effective treatments for trauma. During EMDR sessions, the therapist guides the client through bilateral eye movements while processing traumatic memories.
But bilateral movement isn't limited to formal EMDR therapy. Many therapists incorporate various forms of bilateral stimulation into their work, and clients can use these techniques between sessions for self-regulation.
Simple Bilateral Exercises You Can Try
The Butterfly Hug
Cross your arms over your chest, placing your hands on opposite shoulders. Alternately tap your shoulders, like the wings of a butterfly. Focus on your breathing while tapping for 1-2 minutes.
Bilateral Walking
Go for a walk and pay attention to the alternating movement of your legs. Notice how your arms naturally swing in opposition to your legs. This simple, everyday activity provides natural bilateral stimulation.
Knee Tapping
While seated, alternately tap your knees with your hands. Maintain a steady rhythm and focus on the sensation of the tapping. This can be calming during moments of anxiety.
Eye Movement Exercise
Hold a finger in front of your face and move it slowly from side to side, following it with your eyes (keeping your head still). Do this for 30 seconds to 1 minute.
When to Use Bilateral Movement
Bilateral techniques can be helpful for:
- Managing anxiety in the moment
- Calming down before sleep
- Processing minor daily stresses
- Grounding during overwhelming emotions
- Supporting overall nervous system regulation
Note: For processing significant trauma, bilateral stimulation should be used under the guidance of a trained therapist. Self-directed exercises are great for daily stress management but may not be appropriate for deep trauma work.
Why We Love Bilateral Movement
At Mending Minds, we appreciate bilateral movement because it:
- Empowers clients with tools they can use anytime
- Works with the body's natural healing mechanisms
- Can be adapted for all ages and abilities
- Complements other therapeutic approaches
- Has a growing body of research supporting its effectiveness
Whether incorporated into formal EMDR therapy or used as a self-regulation tool, bilateral movement offers a simple yet powerful path to healing.