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EMDR vs. Brainspotting: Key Differences & How to Choose

Updated: Sep 25

EMDR vs. Brainspotting: Key Differences & How to Choose

If you're trying to choose between EMDR and Brainspotting, you're looking at two of the most effective trauma therapies available. We'll help you understand the key distinctions between these powerful approaches so you can decide which one is the right fit for your healing journey.


What is the main difference between EMDR and Brainspotting?

The primary difference lies in their approach: EMDR is a structured, eight-phase protocol using bilateral stimulation to reprocess specific memories, while Brainspotting is a more fluid, body-based therapy that uses a fixed eye position to access and process trauma stored in the body.


Ready to dive deeper? We’ve broken down everything you need to know about what these therapies are, how they work, and their key similarities and differences to help you make an informed choice for your well-being.


Which Is Better For Trauma Healing: EMDR or Brainspotting?

Curious about EMDR and Brainspotting? If you're new to these trauma therapies or looking for a deeper understanding, this guide breaks down the key differences and benefits of each approach to help you find the best fit for your healing journey.


Eye Movement Desensitization and Reprocessing (EMDR) and Brainspotting are widely used to treat trauma, anxiety, and emotional distress. If you're considering using one or both of these approaches for yourself or are looking for more information, this guide will break down what they are, how they work, and the key similarities and differences between the two.


Backed by professional experience and research, this article provides an in-depth comparison of EMDR and Brainspotting that will help you choose which one to use. Let's get started.



What is EMDR?

Eye Movement Desensitization and Reprocessing or EMDR, is a structured, evidence-based treatment developed by Dr. Francine Shapiro in the late 1980s.


It is designed to help individuals process traumatic memories by engaging in bilateral stimulation, which is typically done through guided eye movements, auditory tones, or tapping.



For example, your therapist might move their fingers side to side while you follow with your eyes, play alternating sounds through headphones, or use gentle tapping on your hands or knees.


These rhythmic movements help reprocess distressing memories, making them feel less overwhelming over time.



EMDR flowchart for therapy process: History, Prep Work, Assessment, and Desensitization. Features icons and tasks for each step on colored hexagons.

Here is What Happens When You Do EMDR

EMDR follows an eight-phase protocol:


  1. History-taking: Your therapist will chat with you about your past experiences and how you're feeling now.

  2. Preparation: You'll learn helpful ways to handle tough moments.

  3. Assessment: Together with your therapist, you'll pick a specific memory to work on.

  4. Desensitization: Using back-and-forth movements or taps to help your brain process the memory differently.

  5. Installation: You work on replacing negative thoughts with more positive ones.

  6. Body Scan: You'll check in with your body to see how you're feeling.

  7. Closure: Your therapist will help you feel grounded before wrapping up.

  8. Reevaluation: In later sessions, you will check how things are improving.


EMDR is particularly effective if you are struggling with PTSD, phobias, or anxiety disorders. It works by stimulating the brain, allowing traumatic memories to be integrated in a less distressing way.


People who've done EMDR report significant relief from distress in a relatively short amount of time.



What is Brainspotting?

Brainspotting is a therapy technique created by Dr. David Grand in 2003 that helps you heal from trauma by working with specific points in your field of vision. These points, called "brain spots," connect to trauma stored in your body.



Here's What Happens When You Do Brainspotting:

  1. Find a focus point: Your therapist will guide you to a spot linked to your emotions.

  2. Let emotions surface: Thoughts and feelings will come up naturally as you focus.

  3. Go at your own pace: There’s no rush; you process in a way that feels right for you.

  4. Therapist observations: They’ll watch for subtle eye movements and body tension to identify trauma areas.

If you're dealing with complex trauma, chronic pain, or having trouble managing your emotions, Brainspotting might really help you.


It combines body awareness, mindfulness, and brain healing to reach deep-seated trauma that regular talk therapy might not touch.


Here's What Happens When You Do Brainspotting:
Brainspotting vs. Traditional Talk Therapy: A Deeper Look at How They Engage the Brain in Healing.

Key Similarities: How Are Brainspotting vs EMDR Similar?

Both EMDR and Brainspotting share core principles that make them effective trauma therapies. While they have distinct techniques, they have several similarities in how they approach healing and emotional processing.


Key Similarities:

  • Brain-Body Connection: Both therapies use the mind-body link to access and process trauma.


  • Bilateral Stimulation: Both involve bilateral engagement, helping regulate the nervous system and reprocess distressing memories.


  • Minimal Verbalization: Sessions require little talking, allowing clients to process emotions internally.


  • Amygdala Processing: Both access deep emotional memories stored in the amygdala for trauma relief.


  • Client-Centered: You guide the process, choosing what to focus on in sessions.


  • Effective for Multiple Conditions: Used for PTSD, anxiety, depression, phobias, and chronic pain.


  • Can Be Combined with Talk Therapy: Works well alongside traditional therapy for deeper emotional processing.


  • Fast Results: Many experience relief in fewer sessions compared to talk therapy.


  • Post-Session Fatigue: People often feel emotionally drained, so self-care is recommended after sessions.


Key Differences Between EMDR and Brainspotting


1. Structure and Therapist Involvement

  • EMDR follows a clear, step-by-step approach where your therapist guides you through eight specific phases.

  • Brainspotting takes a more relaxed approach, with your therapist supporting you while letting you naturally guide the process.


2. Differences in How They Work

  • EMDR uses back-and-forth stimulation to help your brain process difficult memories in a healthier way.

  • Brainspotting works by finding specific eye positions linked to your trauma, helping release deep-seated emotional stress.


3. Differences Between Processing Your Emotions

  • EMDR offers a structured way to work through your emotions, perfect if you prefer clear direction and measurable progress.

  • Brainspotting lets your emotions flow more naturally, which is ideal if you connect better with body sensations than words.


4. Best Uses for Different Traumas

  • EMDR works particularly well for single traumatic events, like accidents or specific incidents.

  • Brainspotting excels at addressing multiple or long-term trauma issues, allowing you to work through various challenges at once.


5. Body Response and Awareness

  • Brainspotting deeply connects with your body's responses, helping you process trauma through physical awareness.

  • EMDR combines mental reframing with physical movements to help you develop better-coping strategies.

Body Response and Awareness
Brainspotting and EMDR both can play a critical role in trauma healing

Which is Better, Brainspotting or EMDR?

The decision between EMDR vs Brainspotting largely depends on your personal preferences and how you process emotional experiences.


  • If you prefer a step-by-step, guided approach with clear phases, EMDR may be the better option.

  • If you resonate with a more fluid, client-led exploration of emotions and trauma.


Brainspotting might be a more effective choice.

Why You Should Choose EMDR:

EMDR may be the better choice if you:

  • Prefer a structured and research-backed therapy method.

  • Want a goal-oriented approach with clear phases.

  • Feel comfortable with bilateral stimulation techniques (eye movements, tapping, or auditory tones).

  • Need a well-established therapy recognized by major health organizations (APA, WHO, VA).

  • Are looking for a therapy that has been proven effective for PTSD, anxiety, and phobias.


Why You Should Choose Brainspotting:

Brainspotting may be a better option if you:


  • Prefer a deeper, body-based approach to trauma healing.

  • Want a therapy that allows for more intuitive, self-directed processing.

  • Struggle with verbalizing trauma and find somatic therapy methods more effective.

  • Are dealing with complex trauma or developmental trauma that needs a less rigid structure.

  • Want a method that helps process emotions stored in the body through eye positions and neural networks.


The Right Resource for Your Healing Journey

Both EMDR and Brainspotting are effective trauma-healing therapies, each offering unique benefits. EMDR, backed by decades of research, provides a structured, step-by-step approach, while Brainspotting focuses on deep, body-based emotional processing for those who prefer a more intuitive experience.


Choosing the right therapy depends on your personal preferences, the type of trauma you’re addressing, and therapist availability. Consulting with a licensed professional can help you determine which approach aligns best with your healing journey.


With over 10 years of experience in residential trauma treatment, Chateau Health and Wellness has helped countless individuals navigate both EMDR and Brainspotting. Our expertise allows us to provide valuable insights into their key differences, effectiveness, and how to choose the right therapy for lasting recovery.


Sources & Expert Contributions


Frequently Ask Questions

• What happens in an EMDR session?

A: Your therapist will use techniques that involve both sides of your body while you think about traumatic memories. Some people have strong memories of upsetting events, feel temporary emotional discomfort, and feel better as memories are processed again.


• What happens in a Brainspotting session?

Brainspotting sessions focus on intuition and the body. Your therapist will help you find a specific eye position connected to emotional distress. Many clients notice deep body awareness and emotional changes they weren't aware of before.


• When Should I Feel The Benefits of EMDR?

You should start feeling the beneficial effects of EMDR after 6-12 sessions for single-event trauma. However, more sessions might be needed for complex trauma. It should be noted that everybody's response to this modality is different, and results may vary.


• When Should I Feel The Benefits of Brainspotting?

The number of sessions needed to feel the beneficial effects largely depends on the complexity of the trauma and how your body processes emotional responses.


• What Are the Side Effects and Symptoms of EMDR?

Side Effects and Symptoms may include:

  • Reliving vivid trauma memories, experiencing them more intensely during sessions.

  • Temporary emotional distress as unresolved feelings surface before they’re fully processed.

  • Body tension, tingling, nausea, or headaches.

  • Increased heart rate and anxiety-like symptoms.

  • Feeling tearful or emotionally overwhelmed.

  • Sadness, anger, or relief.

  • Dizziness or feeling drained after a session due to deep emotional work.

  • Over time, trauma becomes less distressing and easier to manage.


• What Are the Side Effects and Symptoms of Brainspotting?

Side effects and symptoms may include:

  • Heightened body awareness, noticing physical sensations tied to trauma.

  • Emotional shifts that happen suddenly as the brain processes stored trauma.

  • Thoughts and feelings that come up subconsciously and in no particular order.

  • Feeling stuck or tense before experiencing an emotional breakthrough.

  • Tearfulness and catharsis as emotions get processed.

  • Muscle twitches or involuntary movements as trauma is released.

  • Feeling tired or emotionally drained after a session.


• Is EMDR covered by insurance?

Yes, EMDR is widely covered by insurance because it is an evidence-based treatment recognized by major health organizations.


• Is Brainspotting covered by insurance?

Brainspotting is less frequently covered but is gaining recognition as more therapists integrate it into their practice.


• Can I do EMDR or Brainspotting online?

Yes and No.

  • Yes, EMDR can be done online using platforms like RemotEMDR.

  • Brainspotting is more effective in person due to the need for subtle eye and body cues.

While EMDR can be done online, in person is often better so that you can receive hands-on professional support.


• How well-researched is EMDR?

EMDR is one of the most researched trauma therapies, with over 100,000 trained therapists worldwide. Studies show that EMDR can significantly reduce PTSD symptoms in as few as 6-12 sessions. It is endorsed by organizations like the American Psychological Association (APA) and the World Health Organization (WHO).


• How well-researched is Brainspotting?

Brainspotting is newer, and while early clinical findings are promising, it does not yet have the same volume of research as EMDR. Studies suggest that Brainspotting effectively accesses subcortical brain regions, aiding trauma processing and emotional regulation.


• What training is required to become a Brainspotting therapist?

To be certified in Brainspotting, therapists must:

  • Complete Phase 1 and Phase 2 Brainspotting training

  • Complete 50 hours of client work using Brainspotting

  • Participate in 6 hours of consultation with a certified Brainspotting trainer

  • Attend an intensive training module


• What training is required to become an EMDR therapist?

To become certified in EMDR, therapists must:

  • Complete an EMDRIA-approved training program (Basic Training Parts 1 & 2)

  • Have over 10 hours of case consultation with an EMDR consultant

  • Conduct more than 50 EMDR therapy sessions

  • Keep an EMDRIA membership and continue your education


The choice between EMDR and Brainspotting is a deeply personal one, and our team at Chateau Health and Wellness understands that. We believe in providing a supportive and collaborative environment where we can work together to find the right path for your healing journey. With our extensive experience in both EMDR and Brainspotting, we're here to offer the guidance and expertise you need to make an informed decision. Let us be a part of your journey toward lasting recovery. We invite you to call us at (435) 222-5225 to start a conversation about how we can help.

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Logo for Chateau Health & Wellness featuring stylized mountain peaks and a central pavilion. Text is teal with a serene, professional feel.

About The Author

Zachary Wise is a Recovery Specialist at Chateau Health and Wellness

Where he helps individuals navigate the challenges of mental health and addiction recovery. With firsthand experience overcoming trauma, depression, anxiety, and PTSD, Zach combines over 8 years of professional expertise with personal insight to support lasting healing.

Since 2017, Zach has played a pivotal role at Chateau, working in case management, staff training, and program development.





Danny Warner, CEO of Chateau Health and Wellness

Brings a wealth of experience in business operations, strategic alliances, and turnaround management, with prior leadership roles at Mediconnect Global, Klever Marketing, and WO Investing, Inc. A graduate of Brigham Young University in Economics and History, Danny has a proven track record of delivering results across diverse industries. His most transformative role, however, was as a trail walker and counselor for troubled teens at the Anasazi Foundation, where he directly impacted young lives, a personal commitment to transformation that now drives his leadership at Chateau.



Austin Pederson, Executive Director of Chateau Health and Wellness

Brings over eight years of experience revolutionizing mental health and substance abuse treatment through compassionate care and innovative business strategies. Inspired by his own recovery journey, Austin has developed impactful programs tailored to individuals facing trauma and stress while fostering comprehensive support systems that prioritize holistic wellness. His empathetic leadership extends to educating and assisting families, ensuring lasting recovery for clients and their loved ones.




Ben Pearson, LCSW - Clinical Director

With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.




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