Auditory Bilateral Stimulation
EMDR Sounds & Tones — Free Online
Alternating left/right tones, clicks, and chimes for EMDR-style auditory bilateral stimulation. Adjust pitch, tempo, and tone type to find what soothes your nervous system.
🎧 Headphones strongly recommended
Frequently Asked Questions
What are EMDR sounds?⌄
EMDR sounds are short tones, clicks, or chimes that alternate between the left and right ear at a steady tempo. They provide auditory bilateral stimulation — one of the three modalities (visual, auditory, tactile) used in EMDR therapy.
Should I use headphones?⌄
Yes. Headphones or earbuds ensure each tone is clearly directed to one ear at a time. Without them, the stereo separation is lost and the tool provides much less bilateral stimulation.
What's the difference between tones, clicks, and chimes?⌄
Tones are pure pitched sounds, gentle and meditative. Clicks are short noise bursts, similar to a metronome — clinical and precise. Chimes are bell-like, warmer and softer. Try all three and pick whichever your nervous system responds best to.
What tempo (BPM) should I use?⌄
60–80 BPM is the most common range. Slower (40–55 BPM) is more calming; faster (90–110 BPM) provides more activating stimulation. Start slow and adjust.
Can these tones replace EMDR therapy?⌄
No. This tool is for self-soothing, grounding, and between-session practice. Active trauma reprocessing should always be done with a licensed EMDR-trained therapist.
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