Comparing Brainspotting and EMDR: Which Therapeutic Approach is Right for You

There are countless therapies, skills, and interventions available today. It’s easy to feel overwhelmed — especially when faced with the long list of credentials following a therapist’s name. Maybe you have a specific issue you want to address, but aren’t sure which kind of therapist or method to choose. This article aims to shed light on two well-known therapeutic approaches: Brainspotting (BSP) and Eye Movement Desensitization and Reprocessing (EMDR).

While therapeutic methods vary, one of the most essential aspects of effective therapy is the relationship you build with your therapist — a relationship where you feel safe, understood, and supported. Regardless of which modalities a therapist uses, that sense of connection is key. My hope is that by explaining BSP and EMDR more clearly, you’ll feel better equipped to decide which approach might suit you best.

Both EMDR and BSP can be integrated into a wide range of therapy styles. For example, a therapist trained in either might incorporate them into Acceptance and Commitment Therapy (ACT), Internal Family Systems (IFS), or another approach. But what exactly are these methods? How do they work? And what does the research say?

Let’s begin alphabetically — with Brainspotting. BSP emerged from trauma-focused work developed by Dr. David Grand in the early 2000s, following the events of 9/11. Grand observed that clients often returned their gaze to a specific point in space while processing difficult experiences. When they held their gaze on that spot, they were able to access deeper emotional and physical responses (2024). He theorized that this process activates healing at a deep brain level.

During a session, the therapist helps the client identify a “brainspot” — a place in their visual field where they feel bodily activation in response to a prompt. The client is then encouraged to keep their attention on this spot and notice what arises. Talking during the process is optional and based on the client’s comfort. Many clients report heightened awareness of emotions and thoughts, as well as deeper physical sensations. This integrative process, connecting mind and body through sensation, emotional release, and bilateral stimulation, is particularly powerful for trauma work, where disconnection between mind and body is common (Iris Healing, 2024). Brainspotting can also be used for calming and grounding purposes, a practice referred to as Resource Spotting.

EMDR, on the other hand, was developed in the 1980s by Dr. Francine Shapiro (2025). She noticed that people often moved their eyes repetitively when thinking about distressing memories. Building on this observation, Shapiro created EMDR as a structured trauma resolution method. The process typically involves having the client recall a traumatic memory while engaging in bilateral stimulation (such as eye movements, tapping, or auditory cues) to reduce emotional distress. The client is then guided to develop a positive belief or message related to the memory. A body scan follows to identify any lingering physical tension, and the session concludes with integration work such as discussing how the memory feels now in the context of the client’s life (2025). EMDR usually unfolds over multiple sessions to avoid overwhelming the nervous system.

So, which method is “better”? There isn’t a simple answer to that. Both are effective, and each has its strengths depending on the individual and the context. Let’s explore their similarities and differences:

Similarities:

• Bilateral Stimulation: Both therapies use bilateral stimulation to activate both brain hemispheres and support emotional regulation (Amano & Toichi, 2026; Iris Healing, 2024).

• Trauma Focused: They’re commonly used to treat trauma, PTSD, C-PTSD, anxiety, depression, and other emotional challenges (EMDRIA, 2025).

• Mind-Body Integration: Each method encourages mindfulness and body awareness to help restore the connection often disrupted by trauma.

• Professional Training: Therapists must complete specialized training and certification to ethically practice either modality. Always verify your therapist’s credentials.

• Therapist Guidance: Both approaches involve therapist-led prompts or steps, although the level of structure differs.

• Eye Movement: Eye movement plays a role in both interventions, though how it’s used varies.

Differences:

• Structure: EMDR follows a highly structured, eight-phase protocol. Brainspotting is more fluid and client-led (EMDRIA, 2025).

• Eye Movement Usage: In EMDR, the eyes move side to side, typically guided by the therapist. In Brainspotting, the gaze remains fixed on one spot (Iris, 2024).

• Processing Style: Brainspotting emphasizes internal noticing—emotions, sensations, and body awareness. EMDR involves revisiting and reprocessing specific memories.

• Research Base: EMDR has a longer history and a more extensive body of scientific research supporting its efficacy. Brainspotting is newer, with growing anecdotal and emerging empirical support (Ala’ilima & Westtphalen, n.d.; Iris Healing, 2024).

Which Therapy Should You Choose?

Ultimately, the best therapy is the one that feels right for you. Both EMDR and Brainspotting offer powerful paths to healing, and neither is inherently better. At Brentwood Counseling Associates, several therapists are trained in EMDR and Brainspotting and would be happy to explore these options with you as you take the next step on your healing journey. To learn more, give us a call at 615.377.1153 or schedule a free 10-minute phone consultation with one of our therapists by clicking here.

References

Amano T, Toichi M. The role of alternating bilateral stimulation in establishing positive cognition in EMDR therapy: A multi-channel near-infrared spectroscopy study. PloS one. October 12, 2016. Accessed May 12, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC5061320/. 

What is brainspotting? Brainspotting. June 14, 2024. Accessed May 12, 2025. https://brainspotting.com/about-brainspotting/what-is-brainspotting/. 

                                                                                                                                    Kimberly Ala’ilima, Westphalen D. Bilateral stimulation: What it is, effects, & use in EMDR. ChoosingTherapy.com. Accessed May 12, 2025. https://www.choosingtherapy.com/bilateral-stimulation/. 

Iris Healing. Brainspotting vs EMDR: Side effects and therapies: Call us. Iris Healing® - Luxury Addiction Treatment. August 13, 2024. Accessed May 12, 2025. https://irishealing.com/brainspotting-vs-emdr/#:~:text=The%20difference%20between%20EMDR%20and%20brainspotting%20when%20it%20comes%20to,and%20focuses%20on%20by%20itself. 

About EMDR therapy. EMDR International Association. March 10, 2025. Accessed May 12, 2025. https://www.emdria.org/about-emdr-therapy/.