Body-Based Calming Tools: 3 Simple Techniques to Help You Regulate Emotions
Ever feel like your thoughts are spinning faster than you can catch them? Like your brain is running marathons while your body is stuck in place?
You’re not alone.
We all experience moments of emotional overload—whether it’s from stress, anxiety, or just a particularly hard day. But here’s something that might surprise you:
When your brain is overwhelmed, your body can be your way back.
There’s a group of simple techniques known as body-based calming tools that can help regulate your emotions by engaging your senses and body, especially through something called bilateral stimulation.
Wait … What’s Bilateral Stimulation?
Bilateral stimulation is just a fancy way of saying “left-right movement.” It involves stimulating both sides of your body (or brain) in a rhythmic pattern. This pattern helps calm the nervous system, reduce stress, and improve emotional processing.
It’s used in techniques like EMDR (Eye Movement Desensitization and Reprocessing), but it also shows up in everyday actions like walking, tapping, or listening to alternating sounds through headphones.
The best part? You don’t need a therapist in the room to try it.
Here are 3 accessible, body-based tools you can experiment with this week:
1. Rhythmic Walking
You’ve probably done this without realizing its calming power.
Rhythmic walking engages your body in steady, bilateral movement. Each step you take activates the left and right hemispheres of your brain, helping to reduce anxiety and bring your nervous system into a more regulated state.
Try This:
Go for a 10–15 minute walk, ideally somewhere peaceful. As you walk, notice the rhythm of your steps. Let your arms swing naturally. Breathe deeply. No pressure to solve anything—just walk and observe.
2. Bilateral Tapping
This is one of the easiest tools to use anywhere. Try it at your desk, your couch, or even while lying in bed.
Gently tap your body on alternating sides in a left-right pattern. Common methods include tapping your knees, upper arms, or shoulders. The goal isn’t pressure, but rhythm. Think of it as a calming beat your body can follow.
Try This:
Sit comfortably. Cross your arms and lightly tap your shoulders: left, right, left, right for 1–2 minutes. Pair it with slow breathing. You might be surprised by how quickly your racing thoughts start to slow down.
3. Audio Stimulation (Left-Right Sounds)
Some music and sound tools are designed to alternate between your left and right ears—known as bilateral audio stimulation. This can help soothe anxiety, support focus, and even assist in processing strong emotions.
You’ll need headphones for this one so the sounds can truly alternate from left to right.
Try This:
Put on headphones and listen to a bilateral audio track while sitting quietly or journaling. You can search for “bilateral stimulation music” or “EMDR audio” on YouTube or Spotify.
Try One Technique Each Day This Week
Just like brushing your teeth or stretching after a long day, these tools work best when they become part of your regular rhythm.
You don’t need to get it perfect. You just need to start.
Each time you pause to regulate, you're sending your nervous system a powerful message: You’re safe. You’re okay. We can slow down now.
Your Body Is a Tool, Not Just a Trigger
If you're in therapy right now, consider trying one of these tools and bringing your experience to your next session.
If you're not in therapy, but you’re looking for simple ways to feel more grounded, this could be a beautiful place to begin.
And if you're feeling curious, overwhelmed, or just unsure where to start—we’re here for you.
Your healing doesn’t have to be complicated. Sometimes, it’s just one foot in front of the other.