Free Online EMDR Bilateral Stimulation Tool

At home, and with your therapist

EMDR (Eye Movement Desensitization and Reprocessing) is an evidence-based therapy for trauma and PTSD. Bilateral stimulation, the side-to-side rhythm this tool produces, is one part of it. On its own, at home, it is best used for calming and resourcing: settling your nervous system, a safe-place exercise your therapist taught you, or winding down before sleep.

Working through traumatic memories is different. That belongs in an EMDR session, with a trained therapist who can pace it and help you stop safely. If a memory starts to take over, press Stop and ground on the screen at any time.

How to use EMDR Studio

1. Pick what you see, hear and feel. A moving dot or a light bar, tones or music in headphones, and phone vibration or a game controller. Use any mix, or just one.
2. Set the speed and set length. 60 sweeps a minute and 24 passes is a common starting point; slower usually feels calmer.
3. Press Start, or the Space bar. Follow the dot with your eyes, keeping your head still. At the end of the set it pauses and asks, if you like, how distressing things feel from 0 to 10.
4. Save it. Your settings are remembered on this device, and you can save named presets. Ratings go into a private progress log that never leaves your browser.

Keyboard: Space to start or pause, the arrow keys for speed, F for fullscreen, G to stop and ground.

For therapists: remote EMDR sessions

Open Remote session under the tool and start one. Send your client the link, and your screen controls theirs: start, stop, speed, visuals, sound and set length. Their tones play in their own headphones, at their own volume. When a set ends you can see the distress rating they choose to share, and if they press Stop and ground, both screens stop and you are told.

• Tappers without tappers: open the left and right tapper links on two Android phones, one in each of the client's hands. Each vibrates on its own side's beat.
• Game controller: an Xbox or PlayStation controller in Chrome or Edge rumbles left and right with the beat.
• Private by design: only the settings travel between screens. No names, no notes, nothing stored.

Session Guidelines

Recommended Session Lengths:

• Beginners: 5–10 minutes maximum
• Experienced users: 10–20 minutes
• Never exceed: 30 minutes without breaks

Best Practices:

• Start with shorter sessions and gradually increase duration
• Take breaks if you feel dizzy or overwhelmed
• Practice in a quiet, comfortable environment
• Stay hydrated during and after sessions
• Use consistent, natural breathing patterns

Safety Considerations

When to Use EMDR Self-Help:

• Stress management and relaxation
• Mild anxiety or worry
• Sleep preparation
• Focus and concentration improvement
• General emotional regulation

When to Seek Professional Help:

• Severe trauma or PTSD symptoms
• Panic attacks or severe anxiety
• Depression or suicidal thoughts
• Substance abuse issues
• Complex psychological conditions