Butterfly Tapping (Bilateral Stimulation Self-EMDR)

What is Butterfly Tapping (Bilateral Stimulation Self-EMDR)?

Butterfly tapping is a self-administered bilateral stimulation technique derived from EMDR (Eye Movement Desensitization and Reprocessing) therapy, developed by Lucina Artigas for trauma relief after Hurricane Paulina in Mexico. Bilateral alternating stimulation (BLS) — whether eye movements, taps, or auditory tones — activates interhemispheric communication via the corpus callosum and appears to reduce the emotional intensity of distressing memories by mimicking the memory-processing mechanisms of REM sleep. Servan-Schreiber (2003) and multiple RCTs show EMDR/BLS reduces PTSD symptoms, anxiety, and emotional reactivity significantly faster than talk therapy alone.

Is there evidence for it?

How do you do Butterfly Tapping (Bilateral Stimulation Self-EMDR)?

1. 1.Sit comfortably with feet flat on the floor. Cross your arms over your chest so your right hand rests on your left shoulder and your left hand on your right shoulder (the 'butterfly hug' position). This is Artigas' protocol — simple enough for children and disaster survivors, yet the bilateral stimulation it provides activates the same neural mechanisms as clinical EMDR.
2. 2.Begin alternately tapping your shoulders — right, left, right, left — at a moderate pace (about 1 tap per second). Simultaneously, bring to mind a mildly distressing memory, worry, or emotional state. Rate its intensity from 0-10 (Subjective Units of Distress Scale / SUDS). Do NOT start with your most traumatic memory — begin with something at 3-5 SUDS to learn the technique safely.
3. 3.Continue tapping for 2-3 minutes while holding the distressing thought/memory in mind. Allow whatever comes up — images, sensations, emotions — to flow without trying to control or suppress them. The bilateral stimulation appears to activate the brain's adaptive information processing system, allowing the memory to be 'filed' properly rather than remaining as a fragmentary, emotionally-charged flashback.
4. 4.After 2-3 minutes, stop tapping and take 3 slow breaths. Re-rate the distress (SUDS). Most people experience a 2-4 point reduction after a single round. If distress remains above 3, do another 2-3 minute round. Clinical protocols typically achieve near-zero distress in 3-6 rounds for moderate material.
5. 5.Use butterfly tapping as an emotional regulation tool: before stressful meetings, after difficult conversations, when anxiety spikes, or when you notice rumination loops starting. It is NOT a replacement for trauma therapy with a trained clinician (do not attempt to process major trauma alone), but it is a powerful self-regulation technique for everyday emotional management. Pair with the 'safe place' visualization — imagine a calm, safe environment in detail while tapping — for maximum parasympathetic activation.

How long does it take?

5-10 minutes per session, as needed.

Is it hard to start?

easy.

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