BLS: The tapping movement taking over the world
What is bilateral stimulation or BLS?
BLS is a rhythmic left & right movement that engages both hemispheres of your brain. BLS also connects your mind and body to be a wholly functioning unit instead of separated or dissociated.
There are various types of bilateral stimuli: audio (alternating tones), visual (alternating blinks), tactile (alternating taps). Audio BLS is best used with headphones, and these sounds can be found on Spotify or Youtube. Audio BLS is made up of relaxing tones that play in your ears to soothe the mind and body as you listen. Many people play audio BLS to unwind after a long day or even help them sleep. You don’t have to do anything but hit play and relax. Visual BLS requires more effort and is typically used for reprocessing more than relaxing. You would blink or move your eyes alternating right and left at a fast but comfortable speed to reprocess an event with a trained professional. Tactile BLS can be done in various forms. One option is to slowly tap yourself on your arms or legs for a calming sensation. You can also employ a tool such as tactile tappers (I call them “buzzes” in my office) to hold onto as they produce an alternating buzzing sensation in your hands.
EMDR (Eye Movement Desensitization Reprocessing - therapy for trauma) utilizes two different speeds of BLS: slow BLS for resourcing and fast BLS for reprocessing. Each speed of BLS holds a specific intention, and your EMDR therapist will guide you through the appropriate speed depending on your treatment plan.
The purpose of slow BLS is to increase relaxation and decrease stuck-ness while doing resourcing, such as enhancing a coping skill. BLS includes movement that alternate left and right, and there are plenty of ways you are already naturally engaging in slow soothing BLS. Walking, for instance, reflects this type of movement. Have you ever gone for a walk and noticed a clearer mind or an elevated mood? It’s because you’re engaging in BLS!
Other forms of naturally calming BLS include rocking a baby, drumming, swaying (self-soothing for me, personally), rocking in a hammock, bicycling, jogging (runner’s high, anyone?), most sports, reading, scanning art, rubbing someone’s back, coloring with both hands, cooking, REM sleep, and bilateral music with headphones. Slow, smooth, and steady BLS keeps the limbic system calm and not overly aroused.
Conversely, fast BLS is used to arouse your senses, and must be guided by a trained clinician. The purpose of fast BLS is to activate the brain and body to reprocess traumatic or overwhelming events. This stimulation can be intense and emotional initially and will lead to more adaptive beliefs as the trauma becomes desensitized. It can be overstimulating and emotionally harmful to try fast BLS on your own, so remember that you should only engage in fast BLS with a trained professional.
Are you interested in learning more about BLS and seeing how effective it can be for you? Reach out so we can get you started with a therapy session. In my office, we’ll use TheraTappers for tactile BLS. If we meet virtually, I’ll teach you how to tap on your own body to produce BLS. Either way, we can get you practicing BLS as a comforting strategy as well as for trauma healing.