Eye Movement Technique in EMDR

Maxim LipatovPracticing psychologist

Published:July 4, 2026

Updated:July 8, 2026

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        "content": "The eye movement technique is the core tool of Eye Movement Desensitization and Reprocessing (EMDR). It is where the method's history began, when Francine Shapiro accidentally discovered that certain eye movements reduced anxiety associated with disturbing thoughts.\n\nIn this article, we will break down how the technique is performed, what variations exist, and what you need to know for self-practice.\n\n## What Is Bilateral Stimulation and Why Does Eye Movement Work?\n\nAt the core of EMDR lies bilateral stimulation — the alternating activation of the left and right brain hemispheres through eye movements, tactile, or auditory signals.\n\nHorizontal eye movements activate the body's natural healing processes: they trigger mechanisms that unlock neural networks in the brain. According to the Adaptive Information Processing (AIP) model, traumatic memories become \"stuck\" in the brain in an unprocessed state, retaining all the intensity of emotions and physical sensations. Eye movements help \"process\" these memories and integrate them into larger adaptive networks.\n\nLearn more about the method's mechanisms in our article on [how EMDR works](https://blsnow.io/en/articles/how-emdr-works).\n\n## What Research Says About Eye Movements\n\nThe effectiveness of eye movements specifically, rather than other forms of stimulation, is supported by research:\n\n| Study | Finding |\n|--|--|\n| Christman et al. (2003, 2006) | Horizontal eye movements increase the accessibility of episodic memories |\n| Parker & Dagnall (2007) | The memory accessibility effect is stronger for horizontal eye movements than for vertical movements or fixation on a single point |\n| de Jongh et al. (2013), van den Hout et al. (2011) | Eye movements are significantly more effective at reducing the emotionality and vividness of memories than other forms of stimulation |\n| de Voogd et al. (2018), Pierce & Black (2023) | Horizontal eye movements suppress activity in the amygdala — the brain structure that acts as an \"alarm signal\" |\n\n**Conclusion:** Horizontal eye movements are not a random element in EMDR therapy; their effectiveness has been demonstrated across various studies.\n\n## How the Eye Movement Technique Is Performed in a Therapy Session\n\n### Preparation\n\nBefore beginning, the therapist assesses the client's ability to perform eye movements and selects the most comfortable option for that individual. If the client experiences pain during eye movements, the procedure is immediately stopped, and an eye exam is recommended.\n\n### Execution Technique\n\n1. The therapist uses two fingers as a focal point for the client's gaze, holding them vertically about 30–35 cm from the client's face.\n2. The fingers begin to move slowly, then faster, horizontally from the right edge of the visual field to the left, guiding the client's eye movements.\n3. The client follows the fingers with their eyes only (without turning their head), moving left and right.\n4. One set typically consists of 24 cycles of eye movements (back and forth = 1 cycle). Depending on the client's response, sets may be extended to 36 cycles or more.\n\n### Alternative Movement Options\n\nIf the client finds it difficult to follow the fingers, other options can be used:\n- Diagonal movements\n- Circular movements\n- Figure-eight movements (infinity symbol)\n\nVertical movements have a calming effect and are particularly helpful for reducing anxiety or nausea, as well as for dizziness.\n\n## Eye Movement Technique: Step-by-Step Instructions for Self-Practice\n\n**Important Warning:** Self-practice is only suitable for working with mild stress and anxiety. For deep trauma and PTSD, work with a certified specialist is essential. Review the full list of [EMDR contraindications](https://blsnow.io/en/articles/emdr-contraindications) before practicing.\n\n### What You Will Need\n\n| Item | Purpose |\n|--|--|\n| Object to follow | Finger, pen, pencil, or a special video with a moving object |\n| Quiet and peace | No one should disturb you for 10–15 minutes |\n| Comfortable position | Sit with your back straight but relaxed |\n| Target for work | What you want to work on (thought, memory, feeling) |\n\n### Step-by-Step Instructions\n\n**Step 1. Preparation**\n\nSit comfortably facing a blank wall. You can play relaxing music; lighting should be soft. Identify the traumatic memory or anxious thought you want to work with in advance.\n\n**Step 2. Start the Movement**\n\nHold the object to follow (finger, pen) about 30–35 cm from your face. Begin to slowly move the object left and right. Your eyes follow the object, while your head remains still.\n\n**Step 3. Focus on the Target**\n\nRecall the distressing situation or simply focus on the anxious feeling. You don't need to try to evoke strong emotions — just hold the focus on the issue. Rate your level of discomfort on a scale of 0 to 10.\n\n**Step 4. Perform a Set of Movements**\n\nContinue the movement for 20–30 seconds (about 20–30 full cycles left and right). The movements should be full — from one edge of the visual field to the other.\n\n**Step 5. Pause and Check**\n\nStop, close your eyes for a few seconds, and take a deep breath. Note what has changed: has the image become less vivid? Has the emotion weakened? Have new thoughts or sensations appeared?\n\n**Step 6. Repeat**\n\nDo 3–5 more sets like this. After each one, pause and observe the changes.\n\n**Step 7. Completion**\n\nWhen you feel the discomfort has reduced, complete the practice. Sit quietly for a minute, return to the room. You can wash your face, walk around, or drink some water.\n\n## Movement Variations for Self-Practice\n\nThere are different variations of eye movements you can use:\n\n| Variation | Description | When to Use |\n|--|--|--|\n| Horizontal | Object moves left and right | Basic, most studied |\n| Diagonal | Movement on a diagonal | If horizontal is not effective |\n| Circular | Object moves in a circle | For variety |\n| Figure-eight | Object traces an infinity symbol (∞) | For hemisphere integration |\n\n## What to Do If It's Hard to Follow the Object\n\nIf there is a disruption, stop, or involuntary movements occur, simply press your fingers lightly on your eyeballs — in most cases, this helps restore control over the eye movements.\n\nFor people with visual impairments or those experiencing discomfort during eye movements, alternative forms of stimulation exist: tapping on the hands or auditory signals. On our website, you can try the [BLS Ball Stimulator](https://blsnow.io/en/tools/bls-ball) or the [Butterfly Hug](https://blsnow.io/en/articles/butterfly-hug).\n\n## When NOT to Do the Technique\n\n- Under the influence of strong alcohol or drugs\n- During acute psychiatric conditions (psychosis, hallucinations)\n- If you are driving or operating machinery\n- If you have just experienced an acute trauma (stabilization is needed first)\n- If you have eye conditions — an eye exam is required\n\n## Additional Self-Help Tools\n\nOur website offers other tools for practice:\n- [BLS Ball Stimulator](https://blsnow.io/en/tools/bls-ball) — visual bilateral stimulation\n- [Butterfly Hug](https://blsnow.io/en/articles/butterfly-hug) — tactile self-help technique\n- [Breathing Metronome](https://blsnow.io/en/articles/breathing-metronome) — rhythmic breathing for relaxation\n\n## Sources\n\n1. [Christman, S. D., Garvey, K. J., Propper, R. E., & Phaneuf, K. A. (2003). Bilateral eye movements enhance the retrieval of episodic memories. Neuropsychology, 17(2), 221–229.](https://doi.apa.org/doi/10.1037/0894-4105.17.2.221)\n2. [Parker, A., & Dagnall, N. (2007). Effects of bilateral eye movements on the retrieval of item, source, and episodic memory. Brain and Cognition, 64(1), 48-55.](https://www.sciencedirect.com/science/article/abs/pii/S0278262606002655)\n3. [van den Hout, M. A., Engelhard, I. M., Beetsma, D., et al. (2011). EMDR and the effects of eye movements: A meta-analysis. Journal of Behavior Therapy and Experimental Psychiatry, 42(4), 443-452.](https://www.sciencedirect.com/science/article/abs/pii/S0005791611000423)\n4. [de Jongh, A., Ernst, R., Marques, L., & Hornsveld, H. (2013). The impact of eye movements and tones on disturbing memories: A controlled study. Journal of Behavior Therapy and Experimental Psychiatry, 44(3), 280-287.](https://www.sciencedirect.com/science/article/abs/pii/S0005791612000922)\n5. [de Voogd, L. D., Kanen, J. W., & Hermans, E. J. (2018). Eye movements reduce negative memory vividness and amygdala activity. NeuroImage, 176, 170-178.](https://www.sciencedirect.com/science/article/abs/pii/S1053811918304129)\n6. [Pierce, Z., & Black, A. (2023). Eye movements and the amygdala: Implications for EMDR. Journal of EMDR Practice and Research, 17(1), 2-15.](https://connect.springerpub.com/content/sgre/jemdr/17/1/2)\n7. [Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). New York: Guilford Press.](https://www.guilford.com/books/Eye-Movement-Desensitization-and-Reprocessing-EMDR-Therapy/Francine-Shapiro/9781462532766)\n8. [EMDR International Association (EMDRIA). EMDR Therapy and Dissociative Disorders.](https://www.emdria.org/)\n9. [National Center for PTSD. U.S. Department of Veterans Affairs. PTSD and Physical Health.](https://www.ptsd.va.gov/)\n10. [World Health Organization. Guidelines for the management of conditions specifically related to stress. Geneva, WHO.](https://www.who.int/publications/i/item/9789241550079)",
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