What's the Difference Between EMDR and Brainspotting?

Many people come to therapy because something in their past still feels present in their bodies or emotions—memories that feel stuck, patterns that repeat, or reactions that seem stronger than the situation calls for. Two approaches designed specifically to help process these experiences have become more widely known: Eye Movement Desensitization and Reprocessing (EMDR) and Brainspotting.

Both therapies aim to help the brain and nervous system process unresolved experiences. While they share some important similarities, they work in slightly different ways.

What Is EMDR?

Eye Movement Desensitization and Reprocessing (EMDR), developed by Francine Shapiro, is a structured therapy designed to help people process distressing memories.

In EMDR sessions, a person briefly brings a difficult memory to mind while engaging in bilateral stimulation—usually guided eye movements, though sometimes tapping or sounds. This process helps the brain reprocess the memory so it becomes less emotionally intense and less likely to trigger distress in the present.

EMDR follows a clear sequence of steps that includes preparation, identifying target memories, processing them, and reinforcing more adaptive beliefs. Because of this structure, many people find EMDR to be organized and goal-oriented.

What Is Brainspotting?

Brainspotting was developed by David Grand while he was working with EMDR.

Brainspotting is based on the idea that where we look can influence what we feel. During a Brainspotting session, the therapist helps locate a specific eye position—called a brainspot—that connects with an activated emotional or physical experience. Holding that eye position while paying attention to internal sensations allows the brain and body to process the experience.

Compared with EMDR, Brainspotting is generally less structured and more attuned to the moment-to-moment responses of the nervous system. The therapist closely tracks subtle cues—changes in breathing, facial expression, or eye reflexes—to guide the process.

What They Have in Common

Both EMDR and Brainspotting share several core ideas:

• They were developed to help people process trauma and are often used with symptoms related to Post‑Traumatic Stress Disorder.
• They focus on how experiences are stored in the brain and body, not just on talking about them.
• Clients do not need to describe every detail of a painful event for the therapy to be effective.
• Many people find that emotional intensity around difficult memories can shift more quickly than with traditional talk therapy alone.
• In both methods, therapist attunement is an important part of the process. When a person initially experiences a traumatic or stressful event, they often feel alone and isolated. Therapist attunement provides  both witnessing and a calming presence. 

Some Key Differences

Structure vs. flexibilityEMDR follows a clearly defined protocol with specific phases. Brainspotting tends to be more open-ended and guided by the client’s moment to moment experience.

Method of processingEMDR uses bilateral stimulation such as eye movements. Brainspotting uses eye position to access deeper emotional and somatic processing.

Choosing What Feels Right

Research supports EMDR as an evidence-based treatment for trauma, and it is recommended by organizations such as the World Health Organization. Brainspotting is newer, with a growing body of research and strong clinical interest.

In practice, the best approach often depends on the individual. Some people appreciate the structure and clarity of EMDR. Others resonate with the gentler pacing of Brainspotting.

Most importantly, both approaches reflect an important shift in psychotherapy: recognizing that healing often involves helping the nervous system process experiences that words alone cannot fully reach.

If you’re curious about whether one of these approaches might be helpful for you, it can be a good topic to explore with your therapist. Different people respond to different methods, and finding the right fit can make a meaningful difference in the healing process.