EMDR Flow
Butterfly hug: a free guided pacer
Cross your arms over your chest and tap each shoulder as the light and the “Left / Right” cue alternate. Slow, adjustable, no sign-up.
Pace
Full left → right → left passes per second. Speed is a clinical decision.
Cycles
The light stops on its own when the set ends.
Vibration
Vibration runs on the client's phone and is controlled from the therapist's device. It's part of the EMDR Flow app.
Get the appSpace bar starts and pauses. Sound needs headphones.
For use within EMDR therapy guided by a trained clinician. These tools are not a treatment and do not replace therapy. If you are in crisis, contact your local emergency services.
Need more than this? The EMDR Flow app
This page gives you the basic stimulus. The app for iPhone and iPad is built for the session itself:
Your client joins from the app or straight from the browser with a code, no install needed. Speed, sets and pauses change on their device in real time, from yours.
Switch modality mid-session, including vibration on the client's phone.
Practice all 8 phases of the protocol with fictional clients before your first real session.
English, Spanish, French, German, Italian, Portuguese, Hebrew and Russian.
How to use it
- Cross your arms over your chest so each hand rests near the opposite shoulder or upper arm.
- Press Start and tap with the hand on the side the cue shows: Left, then Right. Breathe slowly.
- Stop after the set, or whenever you want. If you feel worse, stop and use your usual grounding plan.
Frequently asked questions
What is the butterfly hug?
A self-administered form of bilateral tapping developed in EMDR practice: arms crossed over the chest, tapping alternately on each side. Therapists often teach it as a calming or resourcing exercise.
What pace should I use?
The butterfly hug is usually done slowly. This pacer starts at half a pass per second; adjust it to what your therapist recommends.
Can I use it on my own?
It is commonly taught for self-soothing between sessions. It is not a treatment for trauma on its own; processing memories should be done with a trained therapist.
Is it free?
Yes. No account, no email and no ads.
Add it to your website
Paste this line into your practice's website or your training platform. It's free and always up to date.
More free tools
Ready when you are
Use it free in your browser, or take the full session with you in the app.