Someone has suggested EMDR, or you have seen people tapping their shoulders in videos, and now you wonder whether bilateral stimulation is a real tool or just a trend. This guide explains what bilateral stimulation is, the main ideas about why it might help, and what research does and does not show. You will also find out whether you can try it yourself and how to start with a GP and a registered psychologist.
Content note: this article talks about trauma in general terms only, with no graphic detail. Pause whenever you need to.
What is bilateral stimulation?
Bilateral stimulation is a left-right pattern of sensory input. It might be moving your eyes from side to side, feeling alternating taps, or hearing tones that switch between your ears. It is a technique, not a therapy on its own.
Most people meet it through EMDR, a structured trauma therapy. If you want the bigger picture, what EMDR therapy involves is a good place to start.
You may also see the term used for everyday rhythms such as walking, drumming or rocking. These can feel settled, but they are not the same as guided sets in therapy. In a session, your psychologist controls the pace, the length of each set and the form it takes.
Here are the three forms you are most likely to come across.
How is bilateral stimulation used in EMDR therapy?
In EMDR, your psychologist guides short sets of bilateral stimulation while you briefly hold a distressing memory in mind. Between sets, you pause and say what you noticed.
Your attention is split between the memory and the movement, taps or tones. This is often called dual attention. You stay awake and in control, and you can ask for a break at any point.
This technique does not appear in every part of EMDR. It is one piece of a process with eight phases, and the early phases focus on history, planning and preparation. You can read the eight phases of EMDR for a step-by-step guide.
Sessions feel different from person to person. Some people feel calmer, some feel tired, and some notice strong emotions. Tell your psychologist if anything feels like too much. You can also read about EMDR therapy in East Fremantle to see how this looks in practice.
Why might bilateral stimulation work? Four explanations
Researchers do not yet agree on why it might help. A review of 87 studies sorted the ideas into three groups: how the mind works, how the body responds and how the brain changes. It found the most support for the working memory idea, and it described research into the mechanism as still at an early stage (Source: Landin-Romero et al., Frontiers in Psychology, 2018).
None of these explanations is proven. That is normal for psychological treatments, but it is worth knowing before you hear confident claims online.
Does bilateral stimulation actually work? What the research shows
The honest answer is that this is still debated. Some research suggests eye movements may add some benefit to EMDR. Other research finds EMDR performs about the same as other trauma therapies.
An analysis co-authored by a Murdoch University researcher in Western Australia pooled 15 clinical trials and 11 laboratory trials, with 849 participants in total. In the clinical trials, adding eye movements gave a moderate extra effect. In the laboratory studies, the effect on how vivid and emotional a memory felt was larger (Source: Lee and Cuijpers, Journal of Behavior Therapy and Experimental Psychiatry, 2013). Other researchers have questioned these findings, so treat this as one side of an ongoing debate.
A later analysis looked at EMDR as a whole. Of 15 eligible trials, 8 supplied participant-level data, covering 346 people. It found no significant difference between EMDR and other psychological treatments on symptom severity, response, remission or dropout (Source: Wright et al., Psychological Medicine, 2024). This tests the whole therapy, not bilateral stimulation alone.
For adults with PTSD, the NHMRC-approved Phoenix Australia PTSD guidelines recommend EMDR alongside trauma-focused CBT approaches (Source: Phoenix Australia, 2020; APS InPsych, 2021).
So what does this mean for you?
- EMDR is a recognised option for adults with PTSD.
- It is still unclear how much bilateral stimulation adds on its own.
- Other recommended therapies exist, so the choice is a conversation, not a rule.
Results vary, and individual circumstances differ. A GP or registered psychologist can help you weigh up what suits you.
Can you use this technique on your own?
Some people use gentle rhythms, such as a slow walk or steady tapping, to feel calmer in a stressful moment. Working on distressing memories this way by yourself is a different matter. It can feel overwhelming without support, and trauma work is usually done with a trained psychologist who can set the pace and plan for pauses.
This article does not give a self-tapping exercise or recommend any apps, devices or audio tracks. Research on self-guided use is limited.
Who EMDR may suit, and who it may not
EMDR, which uses bilateral stimulation, is mainly recommended for adults with PTSD. Whether it suits you depends on your history, your current stress and how you respond to the sensations.
Trauma is common. An estimated 50 to 70 per cent of Australians are exposed to at least one potentially traumatic event in their lives (Source: Phoenix Australia authors, APS InPsych, 2021). Not everyone who experiences trauma needs therapy, but for some people the distress lingers. This guide is for them.
A few points are worth knowing:
- Young people: The guidelines say the evidence for EMDR is less certain for children and adolescents. Trauma-focused CBT adapted to their age is preferred (Source: Phoenix Australia, 2020; APS InPsych, 2021).
- Preparation: If you feel overwhelmed or disconnected easily, your psychologist may spend longer on preparation before any memory work.
- Sensory differences: If eye movements are tiring, taps or tones may be an option.
- Other options: The guidelines also recommend cognitive processing therapy, cognitive therapy and prolonged exposure for adults with PTSD (Source: Phoenix Australia, 2020; APS InPsych, 2021).
How to get started in Australia
You do not need to work it all out first. Here is a simple way to begin.
- See your usual GP. Ask about a Mental Health Treatment Plan if you want to claim a Medicare rebate. Since 1 November 2025, Medicare benefits for Better Access services are generally payable only when the plan and referral come from the GP at your MyMedicare-registered practice or your usual GP. (Source: Department of Health, Disability and Ageing, 2025) You do not need a referral to book privately with Sage Psychological Services, but you need a plan to claim a rebate. Rules change, so check with your GP or Services Australia. Read about how Mental Health Treatment Plans work for the details.
- Check registration. Look up any psychologist on the national register of practitioners. The Find a Psychologist tool can also help. The EMDR Association of Australia also has a Find a Therapist directory of its members, and some hold the title of Accredited EMDR Practitioner.
- Ask how they use it. The questions below can guide your first call.
- Book a first appointment. A first session is usually a conversation about what has been happening, not memory work.
- Choose how you attend. Sessions are available in person in East Fremantle and by telehealth across Western Australia.
Questions worth asking:
- What EMDR training have you completed?
- Which form (eye movements, taps or tones) will you use, and can we change it?
- How will you prepare me before we work on any memory?
- How can I pause or stop during a set?
- What happens if EMDR does not seem to suit me?
If you would like to talk through your situation with a registered psychologist in East Fremantle, Sage Psychological Services is happy to help.
Frequently asked questions
- A common example is following your psychologist’s moving finger or a light bar with your eyes while holding a memory in mind. Others use alternating taps on your hands or knees, or tones that switch between the left and right sides of your headphones. Which form is used depends on your preferences and your psychologist’s approach, so ask what they use.
- No. Bilateral stimulation is one technique used within EMDR, which is a structured therapy with eight phases, including history taking and preparation before any memory work begins. You can use steady rhythms in daily life without doing EMDR, but that is not the same as the therapy. A registered psychologist can explain how the pieces fit together.
- Australian guidelines recommend EMDR for adults with PTSD (Source: Phoenix Australia, 2020). Whether bilateral stimulation helps general anxiety on its own is less clear, although some people find gentle rhythms calming. If anxiety is affecting your sleep, work or relationships, a GP or registered psychologist can talk through options. Results vary, and individual circumstances differ.
- It can bring up strong feelings, memories or physical sensations, and some people feel tired afterwards. That is why trauma work usually starts with preparation and a plan for pausing. Tell your psychologist if anything feels too much. Speak with your GP if you have a medical condition affecting your eyes, hearing or nervous system.
- Some people use steady rhythms, such as walking, to feel calmer. Working on distressing memories alone is different, and it can feel overwhelming without support. If memories keep intruding, a registered psychologist can guide the process at a pace you control. Seek help promptly if your distress builds or your sleep and mood get worse.
- Eye movements are the most common form, but taps and tones are also used, and some people prefer them if eye movements feel tiring. Much of the research on added benefit has looked at eye movements, so the evidence for taps and tones is less certain. Talk to your psychologist about what suits you and how to adjust if something feels wrong.
- Medicare does not fund a technique. A rebate may be available for psychological therapy sessions if your GP has prepared a Mental Health Treatment Plan, whichever approach your psychologist uses. Rules and amounts change, so check current details with Services Australia or the clinic’s fees page before you book.
This article is general information only and does not replace advice from a registered health practitioner. Results vary, and individual circumstances differ.
