Bilateral Stimulation: Butterfly hug

Bilateral stimulation involves alternating stimulation of the left and right sides of the body, such as tapping, eye movements, marching in place or sound and is deeply soothing for the nervous system. It works by helping the brain integrate information across both hemispheres, which supports emotional processing, reduces overwhelm, and promotes a sense of balance and calm. This can also be a great tool if one side of the body feels disconnected or weaker. This rhythmic left-right pattern mirrors natural calming movements, like walking or being gently rocked.

Other techniques that can be used:

Alternate taping on thighs.

Crossing hands over heart with alternate taping.

Rhythmic walking.

Seated marching in place.

Seated sway.

Rhythmic foot tapping on floor.

How to do: Bilateral Butterfly Hug

Get into a comfortable seated position
Sit upright in a chair or on the floor with your back supported. Relax your shoulders and let your hands rest at your sides.
Cross your arms over your chest
Place your right hand on your left upper arm or shoulder, and your left hand on your right upper arm or shoulder—like you are giving yourself a gentle hug.
Begin tapping alternately
Start to gently tap your hands one at a time: left… right… left… right. Keep a slow, steady rhythm. It should feel soothing, not intense.
Breathe naturally
Take slow, comfortable breaths as you continue tapping. Inhale… exhale… Let your breath match the calm rhythm of your tapping.
Focus your attention
Bring your awareness to the tapping sensation. If it helps, you can silently say calming phrases like “I am present” or “It is okay to be here.”
Continue for 1 to 3 minutes
Stay with the rhythm as long as it feels good. You can close your eyes or keep a soft gaze.
Slowly return
When you’re ready, stop tapping and let your arms rest. Take a final slow breath and notice how your body feels.

JOURNAL PROMPT

Take a moment to tune into your body and write down what you notice.