The Unexpected BLS Powerhouse: Juggling
Have you ever watched someone juggle and felt oddly mesmerized? The rhythm, the back-and-forth motion, the focus it demands—it almost looks like meditation in motion. What if I told you juggling could be more than just a circus trick or party trick? For clients looking for a playful, brain-friendly way to calm their nervous system outside of therapy, juggling can actually serve as a powerful form of bilateral stimulation.
What Is Bilateral Stimulation (BLS)?
Bilateral stimulation (BLS) simply means engaging both sides of the brain through alternating movement or sensation. In EMDR therapy, BLS is used to help the brain reprocess difficult experiences and reduce distress. Outside of therapy, simple forms of BLS—like walking, tapping, or even juggling—can promote grounding and regulation. Learn more about BLS here.
What It Is
At its simplest, juggling is the repeated tossing and catching of objects—most often balls—using both hands in a rhythmic sequence. It might seem unrelated to therapy at first glance, but if you break down the motions, juggling checks several important boxes: it engages both sides of the body, requires coordination between the left and right hemispheres of the brain, and creates a soothing rhythm that can pull us into the present moment.
You don’t need to be a skilled juggler to benefit. Even learning the basics—tossing one ball back and forth between hands—starts to engage the brain in a way that mimics the bilateral stimulation (BLS) used in EMDR therapy.
Why It Works
In EMDR, bilateral stimulation is used to help the brain reprocess difficult memories and reduce emotional distress (Shapiro, 2001). While juggling won’t replace the therapeutic process, it shares some of the same neurological foundations:
Bilateral engagement: Crossing midline and using both hemispheres helps integrate left-brain logic and right-brain emotion.
Rhythmic movement: Repetitive motions cue the parasympathetic nervous system, which supports calming and grounding (van den Hout & Engelhard, 2012).
Present-moment focus: Juggling requires attention and flow, which pulls awareness away from intrusive thoughts or emotional overwhelm (Csikszentmihalyi, 1990).
Interestingly, studies show that adults who learned juggling increased gray matter in brain regions associated with visuomotor coordination, memory, and learning (Draganski et al., 2004). In other words, the act of coordinating both hands in space literally reshapes the brain, much like EMDR reshapes how memories are stored.
How to Try It: Step-by-Step
Ready to give it a try? Here’s a simple progression:
Start small: Use one ball (or beanbag, or even a pair of socks rolled into a ball). Toss it from one hand to the other, crossing the midline of your body. Focus on a smooth arc.
Add rhythm: Once that feels easy, try adding a second ball. Toss one ball, then when it reaches its peak, toss the second. Don’t worry if they drop! That’s part of the process.
Find your flow: Practice for 2–3 minutes, focusing less on “performance” and more on the calming rhythm of back-and-forth.
Play with variations: Try juggling while standing, sitting, or even kneeling. Notice how the movement shifts your focus and mood.
End gently: After juggling, pause for a moment. Take a breath. Notice your body and mind. Do you feel calmer, more present, or even energized?
👉 Tip: Start with soft objects (like beanbags) so mistakes don’t feel stressful. Progress comes quickly, and the fun is in the learning.
When to Use It
Juggling can be a great “in-the-moment” tool for regulation. Here are some times to try it:
When you’re feeling restless or keyed-up.
As a playful break during work or study sessions.
Before therapy, to ground and center.
After a stressful interaction, to shift states.
Anytime you want to get out of your head and into your body.
Because juggling requires your attention, it’s best used when you can pause for a few minutes in a safe space (not while driving, for example!).
Therapist’s Note
Juggling isn’t a substitute for therapy, but it can be a lighthearted, brain-smart way to carry bilateral stimulation into your daily life. If you’re already working with a therapist, consider sharing your experience and how it felt. It might even spark new ways to integrate movement-based regulation strategies into your sessions.
And remember: dropping the ball—literally—is part of the process. Every catch and every drop is a moment of learning. The goal isn’t to become a juggler, it’s to engage your body and brain in a playful, regulating rhythm.
If you’d like support practicing outside-of-session tools like this—or exploring how EMDR can help you process difficult experiences—I’d love to help. Contact me here.
