Bi-lateral Stimulation: Hands-On Tool for CPTSD Re-regulation

... part of the [Trigger First Aid Kit] series ...

Let’s face it—when you’re triggered, it can feel like your brain has been hijacked. When overwhelm creeps in, executive function checks out, and all those skills you thought you had mastered run out the door right along with it!

Maybe it’s just me, but shouting "Elvis has left the building!" in my head helps me snap out of that cycle and remember: I’ve got tools to get my parts reintegrated and brain back in balance.

When I start to feel the tightening in my gut that precedes the emotional flood of dysregulation and Elvis is making a mad dash for the exit, my go-to action is to grab something hefty that fits in my hand and start doing Bi-Lateral Stimulation (BLS).

Borrowed in part from the EMDR psychotherapy technique that has been particularly successful for PTSD memory reconsolidation and reprocessing, BLS is a simple, portable, and stealthy tool that helps your brain and body hit the reset button.

Let’s dive into how to use Bi-Lateral Stimulation and get into some nerdy brain science about why it works so well to calm the chaos of your dysregulated nervous system.

How to Perform Bi-Lateral Stimulation: Step-by-Step

1. Grab Something Handy: Pick up a palm-sized object, like a water bottle, a ball, or even an orange. I prefer something with a bit of heft, like a full water bottle. If that’s not handy, one of Ralph’s toys works—assuming it’s not too slimy!
2. Start Passing It from Hand to Hand: Hold the object in your right hand and pass it to your left hand, moving it across the middle of your body. Swing your active hand out to the side while keeping the inactive hand in the middle, ready to grab it on the next pass.
3. Find Your Rhythm: Keep passing the object back and forth for about a minute.
4. Pause and Check In: Take a moment to notice how you’re feeling. If you’re still feeling off, keep going and check in again after another round.

Pro Tips:

• Keep the rhythm smooth and steady—no need to rush; this isn’t a race!
• Stand while doing BLS for added grounding. Gentle weight shifts or subtle sways can enhance the effect.
• For discreet use in public settings, pass the object under a desk or table.
• Use your hands instead of an object if needed, but the weight of an object often feels more grounding.

Why Does This Work?

The Nerdy Brain Stuff Behind Bi-Lateral Stimulation

1. Gets Both Sides of Your Brain Talking:
   Your brain has two sides (left and right hemispheres), and each one handles different jobs. The left side focuses on logic and details, while the right side dives into emotions and creativity.
   BLS gets both sides working together again—left-side, right-side, left-side, right-side—helping smooth out the intensity when one side overpowers the other.

2. Tells Your Brain’s Alarm System to Chill:
   Your amygdala, the brain’s fear alarm, takes over when you feel unsafe or overwhelmed. In those with a trauma history, this response can be disproportionate. BLS gently redirects your brain’s attention to something safe and rhythmic, allowing your prefrontal cortex to step back in.

3. Activates Your Chill Mode:
   The parasympathetic nervous system is the body’s natural relaxation system. According to polyvagal theory, safety cues calm your system. BLS provides rhythmic, repetitive motion, signaling to your body that it’s safe to return to baseline.

4. Anchors You in the Here and Now:
   Passing an object back and forth grounds you in the present moment, giving your brain and body a tangible focus instead of spiraling into dysregulation.

Conclusion

Bi-Lateral Stimulation might be simple, but it’s like a magic trick for your brain—perfect for calming the chaos when you’re triggered. By getting both sides of your brain back on the same page and activating your body’s natural chill mode, it’s a quick way to regain your balance when life throws you off course.

Check out our blog pages for deep dives on all the techniques found in our Trigger First Aid Kit and be sure to download the mobile-ready PDF so that you always have quick access to resources for re-regulation right in your pocket.

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