Bilateral audio stimulation for regulating the nervous system
I have been using bilateral stimulation audio for a while now and think it is helping – my heart rate seems much more balanced since using it, I find it easy, non-stressful and can do while resting or while involved in mundane tasks.
Bilateral audio is music or sound that alternates between your left and right ear in a slow, rhythmic pattern. You’ll hear a tone, a soft click, or part of a melody in the left ear, then the right, back and forth.
This simple left-right alternation can help your brain and body feel more balanced, grounded, and calm.
It’s based on a technique used in EMDR therapy (Eye Movement Desensitization and Reprocessing), but it’s now being used outside of therapy as a self-regulation and calming tool.
When done gently (especially through headphones), bilateral audio can:
· Calm a stressed or overstimulated nervous system
· Help shift from a fight/flight/freeze state into a more relaxed state
· Support gentle emotional processing
· Help with sleep, rest, or settling after a difficult day
· Create a sense of flow during journaling or quiet time
Here are some tips for getting started:
· Use headphones – This ensures the sound actually alternates between ears.
· Start with 3–5 minutes – You don’t need to do a long session.
· Choose calming sounds – Nature sounds, soft music, or gentle tones work well.
· Lie down or sit comfortably – Let yourself fully rest and receive.
Notice how your body feels – You might feel more relaxed, sleepy, or emotionally moved. Trust your response.
It’s okay if you don’t feel a big shift right away — sometimes the benefits build slowly over time.
You can access many for free YouTube – Bilateral Audio Tracks
Try searching for:
· “Bilateral stimulation music for relaxation”
“EMDR bilateral tones” 👉 Example: Bilateral Music for EMDR – YouTube
I used downloaded from youtube “ From Old Illusions to new conclusions” and “ IMAGO a bilateral journey of transformation “ But there are many more I have not tried
Bilateral audio is one of those quiet tools that works best when approached with curiosity and kindness. Some people find it helps right away, while others notice changes over a few days or weeks.
If you feel overstimulated or emotional while listening, it’s okay to stop. Like anything, it’s about finding your pace and what feels supportive.
This is not about fixing or pushing — it’s about offering your nervous system a gentle rhythm, a chance to feel safe, and an invitation to come back into balance.