If you’ve ever felt that past experiences still live on in your body, you’re not alone. Traditional talk therapy can be helpful, but sometimes words alone don’t reach the source of the issue. Brainspotting is a relatively new type of therapy that focuses on how the body stores unresolved issues. Individuals turn to brainspotting therapy to deal with trauma, anxiety or performance blocks, seeking a way to address symptoms that feel deeply rooted. Understanding how it works can make it easier to decide if this approach is right for you.
What Is Brainspotting and How Does It Work?
Brainspotting is a therapeutic technique developed in the early 2000s by psychologist David Grand, PhD, building on his work with eye movement desensitization and reprocessing (EMDR). The idea behind it is that where you look affects how you feel. In practice, this means a therapist helps identify “brainspots” or eye positions that seem linked to stored memories, emotions and sensations in the body.
When the individual focuses on these brainspots, they can begin to process unresolved material more directly than through conversation alone. The therapist provides a supportive presence while the client notices what comes up, whether it’s physical tension, emotions or memories. Over time, the process is thought to help the nervous system release what’s been “stuck,” which has shown positive effects on both objective and subjective measures of mental health.
How Brainspotting Targets Trauma Stored in the Body
Traumatic experiences often get stuck in parts of the brain that operate below conscious awareness, especially childhood trauma. With over two-thirds of children reporting at least one traumatic experience by age 16, many adults continually struggle with deep psychological issues. Even when someone knows they’re safe, the body can still react as if there’s ongoing danger. Therapists use brainspotting to reach trauma embedded deeper in brain regions by using eye positions as entry points.
When a person fixates on a certain spot in their visual field, it can connect to the brain networks holding the unprocessed material. Instead of analyzing the event, the therapist encourages the client to note what surfaces, such as a shift in breathing, a physical sensation or an unexpected emotion. The process allows the nervous system to gradually work through what was frozen in place, reducing the intensity of the previous response.
What to Expect During a Session
A brainspotting therapy session is collaborative but largely self-directed. You’ll start by settling in with slow breathing and, in many offices, wearing bilateral sound-in headphones. The audio moves from one ear to the other to help your attention stay balanced and steady. Once you feel grounded, you’ll scan for the place in your body that feels most tense or distressed and rate the discomfort from 1 to 10.
Next, you find your “brain spot.” With the therapist’s help, you’ll track a pointer or the therapist’s finger across your visual field and notice where the physical discomfort peaks. Some therapists use an “outside window” approach, in which they watch your subtle cues and suggest a point to try. Others use an “inside window” approach, in which you tell them the point that feels most charged and worth working on. Together, you choose the spot that matches where you feel stuck.
To close, you and your therapist discuss what came up and what it might mean. The length and pace of progress vary, as can the number of sessions. After a session, it’s normal to feel tired or more emotional for a day or two as new feelings surface. Plan gentle care for yourself and reach out to your therapist if you feel overwhelmed. If you can’t reach them, contact a crisis hotline for support.
Conditions Commonly Treated With Brainspotting
Brainspotting is often sought out by people working through trauma, but it’s also used to address other issues. Because it aims to access and process experiences stored deep in the nervous system, it can support healing across a range of emotional and physical concerns. Some people use it to work through specific events, ongoing patterns of stress or performance blocks.
Conditions that may benefit from brainspotting sessions include:
- Post-traumatic stress
- Childhood trauma
- Anxiety and panic disorders
- Depression
- Grief and loss
- Chronic pain
- Phobias
- Addictions or compulsive behaviors
- Performance and creativity blocks (in sports, arts or public speaking)
While it isn’t a cure-all, brainspotting can be a valuable tool when traditional talk therapy alone hasn’t brought the relief an individual is seeking.
Differences Between Brainspotting Therapy and EMDR
Brainspotting is often compared to EMDR, since both approaches use eye position as a way to reach unprocessed experiences, but there are important differences in how they work and feel in practice.
EMDR typically follows a structured protocol where the therapist guides the client through sets of eye movements or other bilateral stimulation while recalling distressing memories. The goal is to reduce the intensity of those memories by helping the brain reprocess them.
Brainspotting is less scripted. Instead of moving the eyes back and forth, the client holds their gaze on a single spot associated with distress, allowing the nervous system to process what surfaces at its own pace. Sessions tend to involve more silence and self-direction, with the therapist providing support rather than active prompts.
Both therapies are used to address trauma, anxiety and related conditions. Some people prefer the structure of EMDR, while others find the slower, more intuitive process of brainspotting a better fit. In some cases, therapists may even integrate the two approaches, depending on the client’s needs.
Finding a Qualified Brainspotting Practitioner
When looking for a qualified therapist, choose someone licensed in mental health care who’s completed formal brainspotting training. You can search the official Brainspotting Directory or ask potential providers about their certification, experience and how they integrate brainspotting with other therapeutic approaches.
A good fit also matters, so take time to find a practitioner you feel comfortable with. Trust and safety are key aspects of a successful alliance between you and your therapist.
Take the Next Step Toward Healing
If unresolved experiences are interfering with your daily life, you don’t have to face them alone. Brainspotting therapy can provide a safe and effective way to release what’s been holding you back. Our licensed therapists are trained in brainspotting and ready to support you. Reach out to FHE Health today to begin on your path toward lasting relief.
