Simple ways to bring balance into daily life
From bilateral stimulation to EMDR-inspired practices, Outside Sessions makes therapeutic tools clear, creative, and usable anytime.
Outside Sessions
Knitting and Crochet: Stitching Together Calm
The steady rhythm of yarn and hands can be more than just a craft. It can be a path to calm. In this post, we’ll explore how knitting and crochet create natural bilateral stimulation, why these practices soothe the nervous system, and simple ways to turn stitching into a tool for grounding and restoration.
There’s something timeless about knitting and crochet—the soft rhythm of yarn, the steady motion of hands, the quiet satisfaction of a pattern unfolding. For many, these crafts are more than hobbies; they bring comfort, focus, and calm. What’s happening in the brain may explain why: knitting and crochet naturally create bilateral stimulation (BLS), the same principle at the heart of EMDR therapy.
What Is Bilateral Stimulation (BLS)?
Bilateral stimulation (BLS) simply means engaging both sides of the brain and body through alternating movement, sound, or touch. In EMDR therapy, BLS is used to help people reprocess distressing memories and reduce symptoms of anxiety, depression, and trauma (Shapiro, 2001).
Outside the therapy room, simple actions like walking, drumming, or even crafting can support self-regulation and grounding. Learn more about BLS here.
What It Is
Knitting and crochet are fiber arts that use repetitive, cross-body motions. Knitting involves working with two needles, while crochet uses one hook—but both require steady, rhythmic hand movements.
These crafts also create a natural sensory experience: the feel of yarn, the sound of needles or hooks, the visual satisfaction of a pattern. When combined, these elements make knitting and crochet soothing practices that can support both body and mind.
Why It Works
Research suggests knitting and crochet support mental health in several ways:
Bilateral engagement: Repeated, alternating hand motions activate both hemispheres of the brain, echoing the bilateral stimulation used in EMDR.
Rhythmic regulation: Repetition creates a steady rhythm, cueing the parasympathetic nervous system to relax (Porges, 2011).
Mindful focus: The combination of movement and attention shifts awareness away from rumination, supporting calm and presence.
Flow state potential: The balance between challenge and mastery in crafting can bring on flow—a state linked to improved mood and engagement (Csikszentmihalyi, 1990).
Community and meaning: Studies suggest group knitting and crochet reduce loneliness and foster social connection (Riley et al., 2013).
Together, these benefits help explain why crafters often describe their work as meditative, grounding, and healing.
How to Try It: Step-by-Step
Choose your craft: Knitting uses two needles; crochet uses a single hook. Both are beginner-friendly, so pick whichever appeals to you.
Start small: Begin with simple patterns—like a scarf or square. The goal is rhythm, not perfection.
Notice the rhythm: As your hands move back and forth, let your mind rest in the steady pattern.
Breathe with it: Try syncing your breath to your movements—inhale for a few stitches, exhale for a few.
Experiment with time: Even 5–10 minutes can bring grounding. Longer sessions may deepen the effect.
Reflect afterward: Notice your body and mind—do you feel calmer, more focused, or less tense?
👉 Tip: If you’re new, online tutorials and beginner kits make it easy to get started.
When to Use It
Evenings: A soothing way to wind down before bed.
Stressful days: As a break from screens or work.
Waiting times: Portable enough for doctor’s offices or commutes.
During grief or overwhelm: Provides both focus and comfort.
For connection: Craft groups or “stitch nights” add social support.
Therapist’s Note
Knitting and crochet show how everyday activities can double as powerful tools for regulation. Whether you’re a beginner or a seasoned crafter, the repetitive, bilateral motion can help calm the nervous system and bring you into the present moment.
Remember, the goal isn’t to make something perfect—it’s to create space for calm, rhythm, and restoration.
If you’d like support in weaving practices like these into your healing journey, contact me here.