EMDR vs Brainspotting: Understanding the Difference

What is EMDR?

When the mind experiences something overwhelming, it doesn’t always file that memory away neatly. Instead, trauma can get “stuck”—looping in the body and nervous system in ways that affect how we think, feel, and relate to others. Eye Movement Desensitization and Reprocessing, or EMDR, is a structured therapy that helps unstick those memories so healing can finally begin.

Originally developed by Francine Shapiro in the late 1980s, EMDR was designed to help people process traumatic memories using bilateral stimulation, typically side-to-side eye movements or tapping. Over time, EMDR has evolved into a widely researched and effective approach for not just PTSD, but also anxiety, phobias, chronic stress, and more.

At its core, EMDR allows the brain to resume its natural healing process. Rather than rehashing painful events in detail, the focus is on reprocessing the memory so it no longer holds the same emotional charge. Many clients are drawn to EMDR because it’s structured, efficient, and offers relief even when words fall short.

While EMDR doesn’t erase the past, it can transform how you relate to it: replacing distress with resilience.

What is brainspotting?

If you’ve ever noticed yourself staring off into a certain spot when recalling something painful—or felt your eyes fixate during a moment of overwhelm—you’ve already experienced a glimpse of what Brainspotting taps into. While EMDR guides you through structured sets of eye movements, Brainspotting invites you to go inward, following the body’s natural signals to access and release trauma stored deep in the nervous system.

Developed in 2003 by Dr. David Grand, Brainspotting emerged from his work with EMDR and performance psychology. It’s based on the idea that “where you look affects how you feel.” By identifying specific eye positions—or “brainspots”—linked to distress or emotion, the therapist helps the client process unresolved experiences in a grounded, attuned way.

Unlike more directive modalities, Brainspotting is fluid and client-led. It honors the body’s innate wisdom, allowing space for deeper material to surface and integrate at a pace that feels safe. While subtle on the outside, the internal shifts can be profound.

As we continue exploring Brainspotting and EMDR therapy, you’ll see that both methods access similar healing pathways—but with slightly different maps. The key is finding which approach best supports you.

What’s the difference between brainspotting and EMDR?

The main difference between EMDR and Brainspotting is how they access and process unresolved trauma: EMDR uses bilateral stimulation in a structured protocol, while Brainspotting focuses on fixed eye gaze to allow the body to process at a deeper, more intuitive level.

Both therapies work below the surface of conscious thought, targeting the emotional and somatic imprints of trauma. EMDR is more directive and standardized, while Brainspotting is slower-paced, client-led, and deeply attuned to the nervous system. Each can be powerfully effective—choosing between Brainspotting vs EMDR depends on your comfort with structure, your goals for therapy, and how your nervous system responds.

Here’s a side-by-side breakdown to help clarify:

Is EMDR or brainspotting more effective?

Both EMDR and Brainspotting can be profoundly effective, but their impact often depends less on the method itself and more on the individual receiving it. Here's what research and clinical experience tell us:

EMDR has a robust evidence base, with over 30 years of studies supporting its efficacy for PTSD, anxiety, and single-incident trauma. The World Health Organization (WHO) and American Psychological Association (APA) recognize it as a first-line trauma treatment, with some studies showing 80-90% of single-trauma PTSD cases remitting within 3-6 sessions.

Brainspotting, while newer, shows promising results, especially for complex trauma, dissociation, and somatic symptoms. Preliminary research and clinical reports highlight its effectiveness in addressing PTSD symptoms of re-experiencing, avoidance/numbing, and hyperarousal. In my practice, I've found Brainspotting particularly transformative for clients who feel "frozen" or need a gentler approach than EMDR's structured protocol.

In my experience, both EMDR and Brainspotting have the potential to create deep and lasting change. Sometimes one modality is a clear fit, and other times we may blend them, letting your nervous system guide the way. Effectiveness isn’t just about technique; it’s about safety, attunement, and the right pace for your healing.

What happens in a brainspotting or EMDR session?

Understanding what actually happens in a session can make these therapies feel less mysterious—and help you decide what feels right for your healing journey. While both EMDR and Brainspotting aim to access and release stuck trauma, the structure and pacing of each session can feel quite different.

What to expect in an EMDR session

In an EMDR session, we start by identifying a specific memory, belief, or emotional target that feels emotionally charged. Once we’ve established a focus, I’ll guide you through a structured series of phases using bilateral stimulation—typically eye movements, tapping, or audio tones—to help the brain reprocess that memory. 

Throughout the session, I’ll check in and help you track what comes up: emotions, images, sensations, or thoughts. EMDR is more therapist-directed, which can feel grounding and predictable, especially if you like having a clear roadmap.

What to expect in a brainspotting session

With a Brainspotting session, the process is slower, quieter, and more intuitive. Together, we’ll locate a “brainspot”—a point in your visual field that corresponds to emotional or physical activation—by noticing subtle cues like eye movement, tension, or internal shifts. Once found, you’ll hold your gaze there while simply noticing what comes up. The goal isn’t to analyze or explain, but to allow your body and subcortical brain to lead the healing. As your therapist, I stay deeply attuned, helping you stay present and regulated without steering the process.

In my practice, I often blend EMDR and Brainspotting based on what your nervous system needs. Some sessions lean into the focused structure of EMDR, while others open up into the spaciousness of Brainspotting. When used together, these methods can offer both direction and depth, supporting a healing process that is both targeted and profoundly embodied.

Who is EMDR best for? Who should not do EMDR?

EMDR can be a powerful healing tool—but like any modality, it’s not a one-size-fits-all approach. It works best for individuals who are ready to gently face difficult memories and have a certain level of emotional stability and internal resources in place.

EMDR works particularly well for:

• Those struggling with PTSD, complex PTSD, or single-incident trauma (e.g., car accidents, assaults, natural disasters).

• People experiencing anxiety, phobias, or panic attacks that are tied to specific memories.

• Individuals who want a more structured approach to trauma processing.

• Clients who feel comfortable engaging with their memories in a focused way.

Because it doesn’t require a detailed retelling of traumatic events, EMDR can be gentler than traditional talk therapy for some clients.

That said, EMDR may not be the best fit if:

• You are currently in crisis or lack emotional stability (we’d first focus on safety and coping skills).

• You have complex trauma or dissociation without sufficient grounding techniques in place.

• You strongly prefer a less directive, structured approach (in which case, Brainspotting might be better).

• Certain medical or neurological conditions affect eye movement or sensory processing.

In my practice, I carefully assess each client’s readiness for EMDR. Sometimes, we’ll start with stabilization work before diving into memory processing, because effective therapy isn’t just about technique, but about your unique needs and pace.

Who is brainspotting best for? Who should not do brainspotting?

Just as every person's trauma story is unique, so too is their path to healing. Brainspotting offers a gentle yet profound approach that resonates deeply with some clients, but it's important to consider whether it aligns with your specific needs.

Brainspotting is particularly helpful for:

• Those with complex or developmental trauma where memories may feel foggy or overwhelming.

• Individuals who've hit plateaus in talk therapy but still feel "stuck" emotionally or physically.

• People who prefer a less structured, approach to processing.

• Performers, athletes, or creatives working through mental blocks or performance anxiety.

• Clients dealing with chronic pain or somatic symptoms tied to emotional distress.

What makes Brainspotting unique is its spaciousness. It’s a modality that invites you to slow down, drop into your body, and follow whatever surfaces without needing to explain or analyze it.

Brainspotting may not be the ideal choice if:

• You become dysregulated without clear structure (EMDR might suit you better).

• You're in an acute crisis and need immediate coping strategies first.

• You have difficulty with internal focus or prolonged silence during sessions.

• You have certain neurological conditions that affect eye tracking or visual processing.

• You experience high levels of dissociation or difficulty staying grounded.

In my practice, I've found Brainspotting especially transformative for clients who need to "bypass the thinking mind" and access deeper healing. That said, we'll always prioritize your comfort and safety—sometimes that means starting with stabilization before diving into deeper work.

How do I decide whether EMDR or brainspotting is right for me?

Choosing between EMDR and Brainspotting isn’t about picking the “better” method—it’s about finding the approach that feels most aligned with your nervous system, your goals, and where you are in your healing journey. Both are powerful, research-informed modalities that can help you move through stuck patterns, but each has its own rhythm and style.

Here are some questions you might ask yourself to help guide the decision:

• Do I feel more comfortable with structure and direction, or do I prefer a more open-ended, intuitive process?

• Am I seeking to work on a specific memory or event, or am I navigating complex trauma or emotions that are harder to name?

• Does my nervous system feel regulated enough to follow a focused protocol, or do I need a slower, less structured approach right now?

• Do I find it helpful when a therapist actively guides me, or do I do better with quiet support and space to explore?

• Am I interested in trying both modalities, depending on how I’m feeling each week?

There’s no "wrong" choice—just what works best for you. Many clients find that trying one approach (or a combination of both) helps clarify what feels most natural. As your therapist, my role is to guide you toward the method that aligns with your goals and comfort level. Healing isn’t about fitting into a therapy mold; it’s about finding the tools that help you move forward.

Final thoughts

Whether you’re drawn to the structure of EMDR or the intuitive flow of Brainspotting, both therapies offer powerful paths toward healing. Each invites your brain and body to do what they naturally want to do—process, integrate, and move forward. We’ve explored how these approaches differ in structure, experience, and focus, and how they can be used separately or together to support meaningful, lasting change.

As a trauma specialist trained in both Brainspotting and EMDR, I tailor each session to what your nervous system needs most. Some clients thrive with the rhythm of EMDR. Others unfold more fully with the space Brainspotting provides. Many benefit from a flexible blend of the two—healing at their own pace, with a therapist who listens deeply to both words and body cues.

If you're curious about EMDR vs Brainspotting, or wondering how these modalities might support your healing journey, I invite you to reach out and schedule a free 20-minute consultation. No obligations or commitments, just conversation. Together, we can explore what’s been holding you back and begin the work of helping you feel more whole, steady, and free.