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Visual, audio, and haptic BLS in your browser. Put on headphones, press start, and let your attention follow the rhythm.
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The free tool gives you the rhythm. A Rewire account adds guided EMDR-style sessions, SUD tracking before and after, resourcing exercises, and your progress over time.
Start your free trial →Bilateral stimulation (BLS) is rhythmic left-right sensory input — the core mechanism used in EMDR therapy. For everyday grounding, put on headphones so the audio alternates clearly between your ears, choose a speed that feels comfortable rather than urgent, and let your attention rest lightly on the movement. You can watch the light, close your eyes and listen, or hold your phone for the haptic buzz.
Many people pair BLS with a calm-place or resourcing exercise: bring a soothing image or memory to mind and let a slow, gentle rhythm strengthen it. This is the same principle clinicians use to install positive states in Phase 2 of EMDR.
This tool is for general relaxation, grounding, and focus. It is not a medical device and is not a substitute for trauma therapy. If you are working through significant trauma, please use it alongside a trained EMDR clinician who can keep the process within a tolerable window. Learn more in our guide to EMDR.
Curious how the rhythm actually helps? Read what bilateral stimulation does, explore the full EMDR guide, or see the evidence behind EMDR.