Brainspotting vs EMDR: Key Differences and Similarities
Written by Emma Costa, LMFT-A
Brainspotting and EMDR are often mentioned in the same breath because both approaches help people process trauma without having to tell the full story out loud. If you are exploring therapy options it can be confusing to know which one might fit your needs. While both methods share a belief that the body holds unprocessed memories, the way they access those memories and guide healing is different.
EMDR, or Eye Movement Desensitization and Reprocessing, uses bilateral stimulation such as moving your eyes back and forth or following alternating sounds to help the brain reprocess traumatic memories. The therapist leads you through a structured series of steps, asking you to recall parts of the memory while focusing on the movement. Over time the emotional intensity of the memory decreases and you are able to remember the event without feeling overwhelmed.
Brainspotting also uses the eyes but in a less structured way. The therapist helps you find a “brainspot,” a specific eye position that connects to the emotional or physical activation in your body. Instead of revisiting the full memory, you focus on the sensations that arise while maintaining that eye position. The therapist stays with you as you allow your body to process what surfaces. Many clients describe this as a gentler experience because they do not need to narrate the traumatic event in detail.
Another difference lies in pacing. EMDR follows a set protocol with phases of preparation, desensitization, and installation of positive beliefs. Brainspotting is more open-ended and client-led. Sessions can move quickly into deep processing or remain in a lighter exploratory state depending on what feels safe. Despite these differences, both therapies share important similarities. Each recognizes that trauma is stored in the nervous system rather than just in thoughts. Both invite the body to release what words cannot capture. Both require a trusting relationship with a trained therapist who can help you stay grounded while old material surfaces.
Choosing between Brainspotting and EMDR often comes down to personal preference and the nature of your experiences. Some people appreciate the structure of EMDR while others prefer the spaciousness of Brainspotting. The most important factor is not the technique itself but finding a therapist who creates a safe, attuned environment for your healing. If you are ready to start your healing, get started at Sparks Between Us LLC with Brainspotting therapy.
