Bilateral Stimulation (BLS) Gentle Tools to

Calm the Nervous System

 

What Is Bilateral Stimulation?

Bilateral stimulation (BLS) is a simple, rhythmic way of engaging the body and brain by alternating left–right movements, sounds, or touch. When done slowly and predictably, BLS helps activate the calming branch of the nervous system (the vagus nerve), supporting relaxation, emotional regulation, and a sense of safety.

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You may notice:

• Slower breathing

• Reduced anxiety or panic

• Feeling more grounded in your body

• Improved emotional steadiness

 

How to Use BLS for Calming

• Go slowly (about one movement per second)

• Use gentle pressure

• Pair with a long exhale, sigh, or soft hum

• Stop if you feel more activated or uncomfortable

 

Simple BLS Techniques to Try

1. Butterfly Hug: Cross your arms over your chest and gently tap left–right, left–right.

2. Alternating Knee or Hand Tapping: Tap your knees or hands one side at a time while seated.

3. Slow Walking: Notice left foot → right foot as you walk slowly and mindfully.