Brainspotting vs. EMDR: What’s the Difference and Which One Is Right for You?

If you’ve been exploring trauma therapy options, you’ve likely come across two popular and powerful approaches: Brainspotting and EMDR (Eye Movement Desensitization and Reprocessing). While both therapies are rooted in neuroscience and designed to help people process unresolved trauma, they work in distinctly different ways.

At Realign Your Mind Counseling Services, we offer Brainspotting as part of our holistic healing services. Many of our clients come in asking how it compares to EMDR—and whether one is more effective than the other. The truth is, both have incredible potential for healing. But understanding the differences can help you make an informed choice for your mental and emotional well-being.

Shared Foundations

Brainspotting and EMDR both operate on the understanding that trauma is stored in the body, particularly in the subcortical brain—the area responsible for survival responses like fight, flight, or freeze. These therapies help access and process those unhealed wounds without relying solely on talk therapy.

Both also utilize bilateral stimulation, which involves stimulating the left and right sides of the brain to support integration and emotional regulation. This is often done through eye movements, sounds, or tactile cues. But how they use these tools—and the therapeutic experience they create—differs significantly.

EMDR: A Structured, Protocol-Driven Approach

EMDR is a widely researched, evidence-based therapy originally developed by Dr. Francine Shapiro in the late 1980s. It’s particularly well-known for its effectiveness in treating PTSD and single-incident trauma.

What to expect in EMDR:

• EMDR follows an 8-phase protocol that includes history-taking, target memory identification, desensitization through eye movements or tapping, and installation of positive beliefs.

• During the desensitization phase, you recall a distressing memory while your therapist guides your eye movements or other bilateral stimulation.

• You process the memory in chunks, with your therapist prompting you between each round to assess your emotional and physical response.

EMDR is known for its systematic structure and therapist-directed format. It works well for clients who prefer a clear roadmap or who are targeting specific traumatic events.

Brainspotting: A Somatic, Client-Led Process

Brainspotting, developed in 2003 by Dr. David Grand, grew out of EMDR but offers a more intuitive, body-based approach. Instead of focusing on cognitive processing and fixed protocols, Brainspotting trusts the body’s natural capacity to heal when given the right access point.

What to expect in Brainspotting:

• You begin by identifying an emotional issue, physical sensation, or area of distress.

• Your therapist helps you locate a “brainspot”—an eye position that activates the emotional charge of that issue.

• Once the brainspot is found, you hold your gaze there and allow your internal experience to unfold without interruption.

• The therapist holds space and remains attuned, but you lead the session based on what emerges naturally.

Brainspotting encourages deep nervous system regulation and often results in spontaneous emotional release, insight, or somatic relief.

Which One Is Right for You?

There’s no one-size-fits-all answer. Both EMDR and Brainspotting can be incredibly effective, but your choice may come down to personal preference, your therapeutic goals, and how you tend to process emotions.

You might prefer EMDR if:

• You want a more structured process.

• You’re targeting a specific traumatic event.

• You appreciate verbal processing and regular feedback.

You might resonate with Brainspotting if:

• You feel disconnected from your body or emotions.

• Talk therapy hasn’t helped you fully release trauma.

• You’re drawn to more holistic or somatic-based healing.

At Realign, our Brainspotting-trained clinicians integrate this modality with mindfulness, sound healing, and other supportive practices to meet each client where they are.

Final Thoughts

Whether you choose EMDR or Brainspotting, what matters most is finding a safe, attuned space to process what’s been stuck. Healing isn’t linear, and the right modality is the one that helps you feel seen, supported, and empowered to move forward.

If you’re curious about Brainspotting and whether it might be a good fit, we’d love to connect. Contact us at Realign Your Mind Counseling Services to schedule an appointment or learn more.