How Bilateral Stimulation Helps with ADHD and Nervous System Regulation – Especially Through Swimming

As both a therapist and a mom, I often see how everyday activities can support emotional regulation—especially in children with ADHD. One of the most powerful tools? Swimming.

This blog explores how bilateral stimulation supports the nervous system, why swimming is especially helpful for kids with ADHD, and how both children and adults can use movement to improve regulation.

What Is Bilateral Stimulation and Why Does It Help?

Bilateral stimulation (BLS) refers to repetitive, rhythmic movement that alternates between the left and right sides of the body—like walking, tapping, or swimming. It activates both sides of the brain, helping the nervous system return to a state of balance and regulation.

In therapy, BLS is best known from EMDR (Eye Movement Desensitization and Reprocessing). But the benefits go beyond trauma treatment. Bilateral stimulation can help with:

• Emotional regulation

• Stress and anxiety reduction

• Improved attention and focus

• Calming the fight-flight-freeze response

  
  

What Research Tells Us About BLS and the Brain:

• BLS reduces amygdala activity, which is the part of the brain responsible for fear and hypervigilance (Pagani et al., 2017).

• It promotes interhemispheric communication, enhancing emotional processing and self-regulation (Christman & Propper, 2001).

• It supports autonomic nervous system balance, shifting us out of dysregulation and into calm (Lee & Cuijpers, 2013).

In short, bilateral movement helps the brain feel safe, which is essential for children and adults who live in a constant state of sensory overload, anxiety, or ADHD-related dysregulation.

Why Swimming Is a Powerful Regulation Tool for Children with ADHD

Swimming is one of the most naturally regulating activities for the nervous system. It involves:

• Bilateral movement: Alternating arm and leg movements

• Deep pressure input: The water provides full-body proprioceptive feedback

• Rhythmic breathing: Regulates heart rate and supports co-regulation

• Low stimulation environment: Especially helpful for sensory-sensitive kids

For kids with ADHD, swimming helps burn excess energy, improve body awareness, and provide a neurological reset. Many parents and therapists notice that children are more focused, calm, and emotionally balanced after time in the pool.

ADHD, Sensory Regulation, and Movement

Children and adults with ADHD often struggle with nervous system dysregulation. They may move between states of hyperarousal (restless, anxious, impulsive) and hypoarousal (shut down, unfocused, sluggish).

This is tied to differences in:

• Dopamine regulation

• Executive functioning

• Sensory processing

Movement-based activities like swimming, biking, or drumming increase dopamine, engage sensory systems, and help individuals return to their window of tolerance—the space where focus, learning, and emotional connection are possible.

Research Highlights:

• Physical movement improves attention and executive functioning in children with ADHD (Gapin & Etnier, 2010).

• Exercise, especially rhythmic movement, reduces impulsivity and improves self-regulation (Cerrillo-Urbina et al., 2015).

Regulating Activities for Adults

Adults—especially parents or therapists—also benefit from bilateral stimulation to reduce stress and stay grounded.

Try these regulation strategies for adults:

• Rhythmic walking or hiking

• Cross-body yoga flows or Pilates

• Dancing or Zumba

• Bilateral tapping (e.g., butterfly hug)

• Knitting, crocheting, or drumming

• Swimming or floating in water

• EMDR or Brainspotting therapy

These activities help reset the nervous system, support emotional processing, and reduce overwhelm.

Nervous System Regulation Strategies for Children

Children need movement-based, sensory-rich activities to support self-regulation—especially those with ADHD, sensory sensitivities, or anxiety.

Top regulating activities for kids:

• Swimming

• Crawling or bear walks

• Jumping or trampoline play

• Swinging, rocking, or spinning

• Clapping games or hand drumming

• Scooter boards, biking, or monkey bars

• Animal yoga poses and cross-body movement

These support proprioception, vestibular input, and emotional regulation—helping children settle their bodies and improve their focus.

❤️ Final Thoughts: Supporting Kids with ADHD Through the Body, Not Just the Brain

Movement-based regulation—especially activities that include bilateral stimulation—is essential for supporting kids with ADHD and sensory challenges.

Whether you’re a parent noticing your child is calmer after swimming, or a therapist looking for nervous system-based strategies to recommend, body-first regulation is powerful. Start with small, consistent activities that help the brain feel safe, connected, and focused.

Want More Support?

At Pace Counselling, we support children, parents, and families with nervous system-informed therapy. Whether it’s ADHD, anxiety, or emotional overwhelm, we can help you or your child find more balance. Book a parenting support call here.

Follow us on Instagram @pacecounselling for more mental health education.

📚 Research References:

• Pagani, M., et al. (2017). Eye Movement Desensitization and Reprocessing and Functional Neuroimaging. Frontiers in Psychology.

• Christman, S.D., & Propper, R.E. (2001). Interhemispheric Interaction and Saccadic Horizontal Eye Movements: Implications for EMDR Therapy. Journal of Anxiety Disorders.

• Lee, C.W., & Cuijpers, P. (2013). A Meta-Analysis of the Contribution of Eye Movements in EMDR Therapy. Psychological Medicine.

• Gapin, J.I., & Etnier, J.L. (2010). The Relationship Between Physical Activity and Executive Function Performance in Children with ADHD. Journal of Sport & Exercise Psychology.

• Cerrillo-Urbina, A.J., et al. (2015). The Effects of Physical Exercise in Children with ADHD: A Meta-Analysis of Randomized Control Trials. Child: Care, Health and Development.