Smartphone and web apps have made bilateral stimulation more accessible than ever. Whether you’re looking for stress relief, want to complement professional therapy, or are curious about EMDR techniques, apps can be a valuable tool in your mental wellness toolkit.
This guide covers how to choose and use bilateral stimulation apps effectively, including what to expect and how to get the most from your practice.
What EMDR Apps Can Do
Bilateral stimulation apps typically provide:
- Visual stimulation: A moving ball or light to follow with your eyes
- Audio stimulation: Alternating tones through headphones
- Tactile feedback: Phone vibrations that alternate sides
- Customization: Speed, duration, and appearance settings
- Session tracking: History of your practice
What Apps Cannot Do
It’s important to understand that apps are tools for bilateral stimulation, not complete EMDR therapy. Apps cannot:
- Replace a trained EMDR therapist
- Safely guide you through trauma processing
- Assess what’s appropriate for your situation
- Provide the full eight-phase EMDR protocol
- Offer the safety and support of professional treatment
EMDR4LIFE: Our Free App
The EMDR4LIFE app is designed with simplicity, privacy, and effectiveness in mind.
Key Features
- Clean visual BLS: Smooth ball animation optimized for comfortable eye tracking
- Adjustable speed: From slow and calming to faster processing speeds
- Session duration: Set your preferred session length
- Color customization: Adjust colors for comfort and preference
- Audio option: Optional alternating tones
- Vibration option: Tactile feedback for multi-sensory experience
- Completely free: All features available without payment
- Privacy-focused: No account required, no data collection
- Works offline: Use anywhere, anytime
How to Use a BLS App Effectively
Getting Started
- Find a comfortable position: Sit with your device at arm’s length, eye level
- Minimize distractions: Quiet room, notifications off
- Start with default settings: Medium speed, 2-5 minute duration
- Follow with your eyes only: Keep your head still
- Breathe naturally: Don’t hold your breath
During Your Session
- Let your eyes follow smoothly: Don’t strain or force the movement
- Notice without judgment: Whatever comes up—thoughts, feelings, sensations—just notice
- Don’t try to force change: Let the process happen naturally
- Take breaks if needed: Pause if you feel overwhelmed
After Your Session
- Take a few slow breaths: Before returning to activities
- Notice how you feel: Any shifts in your state?
- Drink some water: Stay hydrated
- Jot down observations: If helpful for tracking
Optimal Settings for Different Goals
For Relaxation and Calming
- Speed: Slower (0.5-0.8 Hz)
- Duration: 5-10 minutes
- Focus: Calm breathing, peaceful imagery
- Audio: Optional soft tones can enhance relaxation
For Stress Relief
- Speed: Moderate (0.8-1.2 Hz)
- Duration: 3-5 minutes
- Focus: Acknowledge the stress, let the stimulation help it settle
For Complementing Therapy
- Speed: As recommended by your therapist
- Duration: As prescribed
- Focus: Resources or assignments from your therapist
- Note: Discuss app use with your therapist
For Pre-Sleep Calming
- Speed: Very slow (0.3-0.5 Hz)
- Duration: 5-15 minutes
- Screen: Reduce brightness, use dark mode
- Focus: Safe place visualization or simply breathing
Tips for Better Results
Consistency Matters
Regular practice tends to produce better results than occasional long sessions. Consider:
- Daily 5-minute sessions
- Using the app as part of a morning or evening routine
- Quick 2-minute sessions when stress arises
Combine with Other Techniques
Apps work well alongside:
- Breathing exercises: 4-7-8 breathing or box breathing
- Visualization: Safe place or calming imagery
- Body awareness: Progressive muscle relaxation
- Mindfulness: Present-moment awareness
Listen to Your Body
- If your eyes feel strained, take a break or slow down
- If you feel more anxious, stop and ground yourself
- If you consistently feel worse, consult a professional
When Apps Are Most Helpful
- Immediate stress relief: Quick access when anxiety spikes
- Regular maintenance: Keeping stress levels manageable
- Travel and convenience: Always available on your phone
- Between therapy sessions: Supporting ongoing work
- Introduction to BLS: Getting familiar with bilateral stimulation
- Sleep support: Calming racing thoughts at bedtime
When Apps Are Not Enough
App-based bilateral stimulation has limitations. Seek professional support if:
- You want to process traumatic memories
- You have diagnosed PTSD or complex trauma
- Using the app consistently brings up overwhelming material
- Your symptoms are significantly impacting your life
- You’re not seeing improvement after regular practice
- You need comprehensive mental health treatment
Apps are excellent tools for wellness and stress management, but they’re supplements to—not replacements for—professional care when it’s needed.
Privacy and Data Considerations
When choosing a mental wellness app, consider:
- Data collection: What information does the app gather?
- Account requirements: Do you need to create an account?
- Third-party sharing: Is your data shared or sold?
- Offline functionality: Can you use it without internet?
EMDR4LIFE is designed with privacy as a priority:
- No account required
- No personal data collected
- Works completely offline
- Your sessions are private
Try It Now
Ready to experience bilateral stimulation? Launch EMDR4LIFE directly in your browser—no download or signup needed. It’s free, private, and ready when you are.
For more on what to do with the app, check out our safe at-home techniques guide.