Key Takeaways Key Takeaways

  • Brainspotting is an innovative therapy that aims to help individuals access and process deeply stored trauma and emotions by using eye position to unlock unresolved experiences in the brain.

  • Unlike EMDR, which follows a structured protocol, Brainspotting is a flexible, patient-led approach that often allows the brain to naturally heal itself by holding the gaze on specific “brain spots.”

  • Brainspotting can benefit individuals struggling with trauma, anxiety, depression, dissociation, performance issues, and even creative blocks, often offering a unique and effective alternative to traditional talk therapy.

Brainspotting Therapy: How It Works, Who Might Benefit, and What to Expect

If you’ve ever felt stuck in therapy, like you’re talking about the same things but not really getting to the root of it, you’re not alone. Sometimes, trauma and emotional pain are stored deep in the brain in ways we can’t access through words alone. Brainspotting is an innovative, brain-based therapy that often helps people process and release these emotions by focusing on where they look.

As an EMDRIA-Approved EMDR Consultant, I’ve worked extensively with Eye Movement Desensitization and Reprocessing (EMDR), an innovative and evidence-based trauma therapy. EMDR has helped countless patients reprocess traumatic memories and reduce distressing symptoms, and I’ve trained and consulted with many therapists in its use. But when I first learned about Brainspotting, I was skeptical. I initially thought it was just staring at a fixed point to relax. But once I took the training, I was blown away by how quickly and deeply it often accessed emotions—both for my patients and for myself.

I went through a full week of intensive Brainspotting where I personally experienced the therapy for two-and-a-half-hour sessions. I had no expectations, but when my partner guided me to a specific “brain spot”—where my trauma was stored—I felt frozen. Old emotions I hadn’t accessed in years suddenly surfaced, and I was able to process them in a way that felt safe and healing. I knew right then that Brainspotting was something truly special.

What Is Brainspotting and How Does It Work?

Brainspotting was invented in 2003 by Dr. David Grand, a leading EMDR therapist and author of “Brainspotting: The Revolutionary New Therapy for Rapid and Effective Change”, while he was working with a 16-year-old figure skater who was having trouble landing a triple loop. She had a lot of trauma around her training, and during an EMDR session, he noticed something strange—her eyes wobbled at a certain point. Instead of continuing the usual eye movements, he instinctively froze her gaze right there.

By holding your gaze on a particular spot, Brainspotting aims to access and release stored emotional pain—almost like unlocking a trauma capsule.

For ten minutes, she just stared at that spot. What followed was the deepest emotional processing she had ever experienced—not just about her skating struggles, but about her parents’ divorce and the intense pressure she had carried for years. She later said those ten minutes were the most powerful therapy she had ever received. Afterward, she landed her triple loop and gained closure on issues she hadn’t even realized were affecting her.

This discovery led to the development of Brainspotting, which operates on a simple but profound principle: where you look influences how you feel, and where trauma is stored in the brain.

By holding your gaze on a particular spot, Brainspotting aims to access and release stored emotional pain—almost like unlocking a trauma capsule.

Brainspotting vs EMDR

Since I come from an EMDR background, one of the most common questions I get is: How is Brainspotting different from EMDR?

Both therapies use eye positioning, but they function in very different ways.

EMDR is structured and follows a set protocol. Patients are guided through bilateral eye movements while recalling traumatic memories in an effort to help the brain reprocess the distressing event. It’s often effective, and it is research-backed, but it follows a scripted approach.

Brainspotting, on the other hand, is more flexible and intuitive. Instead of following a step-by-step method, Brainspotting relies on uncertainty and attunement. There’s no script—we simply track where your gaze naturally lands and hold it there, giving your brain an opportunity to heal itself at its own pace.

Another key difference is that Brainspotting goes deeper into the subcortical brain, where trauma is stored at a non-verbal, emotional level. Some patients who feel stuck in EMDR or talk therapy find that Brainspotting helps them access and release emotions they weren’t even aware of.

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Who Can Benefit from Brainspotting?

One of the reasons I love Brainspotting is that it has broad applications. I’ve seen it help with trauma, PTSD, anxiety, depression, grief and loss, chronic pain, dissociation, emotional numbness, and performance issues in athletes, musicians, creatives, and public speakers.

I’ve even used Brainspotting with patients who wanted to enhance creativity and confidence. One of my patients, a writer, discovered a “creativity spot”—a specific gaze position that helped her get into a flow state. She later “bookmarked” that exact spot on her computer screen and used it whenever she needed inspiration.

Brainspotting is also gentler than EMDR for certain patients, particularly those who experience dissociation. For more sensitive patients, I use resource spots to create grounding and safety or expansion spots to enhance positive emotions.

What Happens in a Brainspotting Therapy Session?

Every session is different, but here’s what you can generally expect.

We start by discussing what issue you want to work on. I ask, “What’s the worst part of this issue for you?” to bring the emotion to the surface.

Using a pointer, I guide your gaze while watching for subtle cues—like eye twitches, facial expressions, or changes in breathing. When I notice a reaction, I stop and ask, “What are you experiencing?”

Once we find the right spot, you simply hold your gaze there while allowing thoughts, emotions, and memories to surface. Some people cry, some feel relief, and some others gain new insights about their past experiences.

During the session, you’ll listen to bilateral music—gentle, alternating sounds in each ear—which can help calm the brain’s hypervigilance and allow deeper processing to occur.

At the end of the session, we take time to ground and reflect on what surfaced. Sometimes, patients realize connections they had never seen before.

Can You Do Brainspotting on Your Own?

Brainspotting should be performed under the guidance of a trained therapist, but there are ways to integrate it into daily life after you know your spots. Some patients use their resource spot—a gaze position that brings feelings of safety—whenever they feel anxious. Others use their creativity spot before writing, painting, or performing. Brainspotting can also be used for self-regulation during times of stress.

I’ve had patients who tried every other type of therapy tell me that Brainspotting helped them access emotions they had buried for years.

That said, for deep trauma work, Brainspotting should only be performed under the guidance of a professional mental health therapist.

In my opinion, what makes Brainspotting so special is that it embraces uncertainty and trust. Instead of guiding the process, we let your brain lead—and in doing so, it enables healing to occur in a way that feels natural and organic.

I’ve had patients who tried every other type of therapy tell me that Brainspotting helped them access emotions they had buried for years. Sometimes, healing happens when we least expect it—and all it took was finding the right spot.

If you’re curious about Brainspotting, make an appointment at one of our mental health care clinics near you and ask a provider if Brainspotting is available and recommended. Your brain may already know how to heal—you might just have to give it the space to do so.

Authored By 

Amy Huang, LCSW

I am delighted to join my clients on their journey to self-improvement! I am a firm believer that people are resilient and utilize a strengths-based approach. I see recovery as a continuum and people will change if they are willing to put in the time and effort. I am committed to helping people achieve their lifelong dreams. I am a licensed clinical social worker dedicated to working with clients for the past 22 years. I also possess a doctoral degree in social work from the University of Sydney. I can relate to those who have experienced trauma and have had to learn to be authentic with their feelings. Counseling has saved my life, and I wanted to be in a meaningful profession that worked closely with others to enhance their wellbeing. As a clinician, I tend to think outside the box, to listen in a non-judgmental fashion, and to provide support to my clients whenever appropriate.

I am an EMDRIA approved EMDR consultant, the highest rank in EMDR practice. Additionally, I utilize various therapeutic approaches, including motivational interviewing, acceptance and commitment therapy, cognitive behavioral therapy, dialectical behavior therapy, brainspotting, and emotion-focused therapy. I am also comfortable with crisis intervention and with helping clients through difficult life transitions. I have counseled adolescents and adults who have experienced depression, anxiety, trauma, post-traumatic stress symptoms, autism, and attention deficit disorders. I enjoy working with people from diverse cultural backgrounds including immigrants, first and second generation Americans, LGBTQ populations, adolescents, adults and older adult populations.