Healing from trauma can feel overwhelming, especially if traditional talk therapy hasn’t brought the relief you hoped for. If you’ve tried sharing your story over and over without deep change, you’re not alone—and it’s not your fault.
That’s because trauma often lives in the body and nervous system, not just in our thoughts or memories. To heal, we need approaches that reach beyond words and access where trauma is actually stored. One of the most powerful emerging methods for this is Brainspotting therapy.
In this guide, we’ll explore what Brainspotting is, how it works, why it’s effective for trauma, what the science says, and how it offers a gentle yet profound path toward deep healing.
What Is Brainspotting Therapy?
Brainspotting is a trauma therapy technique that uses eye positions to access and process unresolved trauma stored in the brain and body.
Discovered in 2003 by psychotherapist Dr. David Grand, Brainspotting grew out of his work with EMDR (Eye Movement Desensitization and Reprocessing). During an EMDR session with a client, Dr. Grand noticed something remarkable: when the client’s eyes fixed on a particular position, deeper processing happened spontaneously. This observation became the foundation of Brainspotting.
During a Brainspotting session, a therapist helps you identify “brainspots”—specific eye positions that correlate with emotional or traumatic experiences stored in the subcortical brain. By holding your gaze on a brainspot while staying connected to your body sensations, your brain naturally processes and releases stuck trauma, often without needing to retell the full story or even fully understand it cognitively.
Dr. Grand describes the core principle simply: “Where you look affects how you feel.”
The Discovery of Brainspotting
The breakthrough moment came when Dr. Grand was working with an Olympic figure skater who couldn’t complete a particular triple loop. Using EMDR, he noticed that when her eyes reached a certain position, she became activated and processing deepened significantly. When he held her eyes in that position instead of continuing the bilateral movement, profound healing occurred.
This discovery revealed that specific eye positions access different neural pathways and stored experiences. The eyes, it turns out, are not just windows to the soul—they’re gateways to the brain’s trauma storage systems.
How Brainspotting Works
Brainspotting taps into the body’s natural ability to heal by linking eye position, brain activity, and emotional regulation. The technique is grounded in neuroscience and works with the brain’s inherent capacity for self-healing.
The Neuroscience Behind Brainspotting
Your visual field is directly connected to deep brain structures responsible for processing emotions, memories, and survival responses. When you experienced trauma, your brain couldn’t fully process the experience, so it got “stuck” in the subcortical brain—the area beneath conscious awareness.
The subcortical brain includes structures like the amygdala (fear center), hippocampus (memory formation), and brainstem (survival responses). These areas don’t respond well to verbal processing or logical reasoning—they speak the language of sensation, imagery, and body experience.
By using eye positioning to access these deeper brain regions, Brainspotting bypasses the neocortex (thinking brain) and works directly where trauma is stored. This is why healing can occur without extensive verbal processing.
What Happens in a Typical Brainspotting Session
Here’s the general flow of a Brainspotting session:
1. Attunement and Safety: The therapist creates a safe, attuned presence. They help you feel grounded and establish a sense of connection. This relational safety is crucial—your nervous system needs to feel secure enough to access vulnerable material.
2. Identifying the Issue: You bring awareness to what you want to work on. This might be a specific memory, a triggering situation, physical pain, or an emotional state. You notice how it shows up in your body—tension, tightness, heat, heaviness, etc.
3. Finding the Brainspot: Using a pointer or their finger, the therapist slowly guides your eyes across your visual field. You’re asked to notice where you feel the most activation or “charge” in your body. When you find a position where the sensation intensifies, that’s a brainspot. Some practitioners use “Outside Window” Brainspotting (therapist helps locate it) while others use “Inside Window” (you identify where your eyes naturally want to go).
4. Focused Mindfulness: Once the brainspot is identified, you maintain your gaze on that position. You’re not trying to do anything—just observing what happens in your body, emotions, thoughts, and sensations. This is called “dual attunement”—attending to both the external focal point and your internal experience.
5. Processing: With your gaze held on the brainspot, your brain begins to process the stuck trauma. You might experience waves of emotion, body sensations, memories, images, or insights. The processing happens organically—your nervous system knows what to do.
6. Resolution and Integration: As processing completes, most clients report feeling lighter, calmer, more spacious, or more integrated. The activation decreases, and the nervous system returns to a more regulated state.
7. Grounding and Closure: The session ends with grounding techniques and reflection. You integrate what emerged and prepare to re-enter your day.
Unlike talk therapy, you don’t have to explain, analyze, or relive the trauma in detail. Brainspotting works at the neurobiological level, where trauma was stored in the first place. The therapist’s role is to hold space, provide attunement, and trust your brain’s innate healing capacity.
Does Brainspotting Work for Trauma?
Yes. Research and clinical practice show that Brainspotting is highly effective for trauma because it helps the brain and body release unresolved experiences without needing to retell painful stories.
Brainspotting has been successfully used to treat:
- PTSD and Complex Trauma: Including childhood abuse, neglect, combat trauma, and developmental trauma
- Anxiety and Panic Disorders: Reducing hypervigilance and fear responses
- Depression and Grief: Processing loss and stuck emotions
- Performance Anxiety: Used with athletes, performers, and public speakers to clear blocks
- Chronic Pain and Somatic Symptoms: Addressing pain that has a trauma component
- Dissociation: Helping clients reconnect with their bodies and present moment
- Addiction and Compulsive Behaviors: Addressing underlying trauma driving the behaviors
- Attachment Wounds: Healing relational trauma and insecure attachment patterns
- Phobias: Processing the root trauma behind specific fears
The Evidence Base
While Brainspotting is newer than some established therapies, research is growing:
- A 2017 pilot study in Sweden showed significant reductions in PTSD symptoms after Brainspotting treatment
- Multiple case studies document effectiveness for various trauma presentations
- Clinical reports from thousands of practitioners worldwide show consistent positive outcomes
- Veterans’ organizations have begun incorporating Brainspotting for combat trauma
- Survivors of natural disasters and mass trauma have benefited from Brainspotting interventions
What makes Brainspotting unique is that it gently bypasses the “thinking brain” (neocortex) and works directly with the subcortical brain, where trauma is stored. This is why deep healing can happen without endless analysis or verbal processing.
Brainspotting vs. Other Trauma Therapies
Understanding how Brainspotting differs from other approaches can help you choose what’s right for you.
Brainspotting vs. Talk Therapy
Talk Therapy focuses on narrative, understanding, and cognitive processing. You discuss your experiences, explore patterns, and develop insights. It works primarily with the neocortex.
Brainspotting focuses on body sensations, nervous system regulation, and subcortical processing. Healing happens through direct brain-body communication rather than verbal understanding.
Many people benefit from both—talk therapy for understanding and perspective, Brainspotting for releasing what’s stored beneath words.
Brainspotting vs. EMDR
Both Brainspotting and EMDR use eye positioning for trauma processing, but there are key differences:
EMDR:
- Uses bilateral eye movements (following back and forth)
- More structured protocol with specific phases
- Requires identifying specific memories and working through them systematically
- Uses cognitive reprocessing and positive cognitions
- Therapist is more directive
Brainspotting:
- Uses fixed eye positions rather than movement
- More flexible and client-led
- Can work with issues that aren’t fully verbal or conscious
- Emphasizes body-based processing over cognitive restructuring
- Therapist holds space and follows the client’s process
Both are effective; some people resonate more with one approach than the other. Some practitioners combine elements of both.
Brainspotting vs. Somatic Therapy
Somatic Therapy engages the body in healing through awareness of sensations, movement, breathwork, and releasing stored survival energy.
Brainspotting is a specific technique that uses eye positioning to access neurobiologically stored trauma, combined with somatic awareness.
They complement each other beautifully. Many people combine Brainspotting with somatic practices, Internal Family Systems (IFS), or coaching for a holistic approach to healing.
Brainspotting vs. Cognitive Behavioral Therapy (CBT)
CBT works with thoughts and behaviors, helping you identify and change unhelpful patterns through logic and behavioral experiments.
Brainspotting works beneath the level of conscious thought, accessing and processing trauma stored in deeper brain structures.
CBT is excellent for current patterns and skill-building. Brainspotting addresses the deeper trauma driving those patterns.
Why Brainspotting Feels So Gentle
For trauma survivors, reliving painful events through detailed verbal processing can be re-traumatizing. That’s why Brainspotting feels fundamentally different:
Key Reasons Brainspotting Feels Safe
You Don’t Need to Tell Your Story: The trauma can be processed without narrative retelling. This is especially helpful for preverbal trauma, shame-based experiences, or trauma that’s hard to put into words.
Processing Happens at Your Pace: Your nervous system controls the speed and depth of processing. There’s no forcing or pushing through.
Relational Attunement: The therapist stays present and attuned, offering safety through their regulated nervous system (co-regulation). You’re not alone in the process.
You Stay in Control: You can pause, shift focus, or stop anytime. You decide what feels manageable.
Less Cognitive Load: You don’t have to analyze, understand, or explain. Your brain does the work beneath conscious awareness.
Respects Dissociation: For those who dissociate, Brainspotting can gently work with parts that are ready while respecting protective mechanisms.
This gentleness makes Brainspotting especially supportive for clients who felt overwhelmed, flooded, or re-traumatized by traditional therapies. It honors that healing needs to happen within the window of tolerance—not through exposure that exceeds your nervous system’s capacity.
A Client’s Journey: From Stuck to Free
Note: This is a composite example based on common Brainspotting experiences, not a specific client. Details are changed to protect confidentiality.
Sarah had tried therapy for years. She understood her childhood trauma logically—she could analyze it, explain it, even intellectualize why she responded the way she did. But panic attacks still gripped her whenever she felt criticized at work. Her body reacted as if she were still the little girl being screamed at by her father.
In her first Brainspotting session, Sarah’s therapist helped her notice the physical sensation of anxiety—a tightness in her chest and throat. As Sarah tracked this sensation, her therapist guided her eyes across her visual field. When Sarah’s eyes reached a certain position to her left, the tightness intensified sharply.
“Stay right there,” her therapist said gently, holding the pointer steady. “Just notice what happens.”
As Sarah held her gaze on that spot, waves arose: first fear, then sadness, then anger she didn’t know was there. Her body trembled. Images flickered—her father’s face, feeling small, wanting to hide. She didn’t need to describe it all; the therapist just stayed present, occasionally checking in: “What are you noticing now?”
After about fifteen minutes, something shifted. The tightness began to soften. Sarah felt tears, then a deep exhale she’d been holding for decades. A sense of space opened in her chest.
After several sessions, Sarah noticed she could receive feedback at work without spiraling. Her body no longer interpreted every criticism as a threat to her survival. She didn’t “forget” her trauma—but her nervous system had released its grip. The past was finally in the past.
This is the power of Brainspotting: resolving trauma at its roots, where words can’t reach.
Benefits of Brainspotting
Clients often report profound shifts, including:
Emotional Benefits
- Reduced anxiety and emotional reactivity
- Decreased hypervigilance and fear responses
- Greater emotional resilience and capacity to feel
- Relief from depression and hopelessness
- Processing of complicated grief
Physical Benefits
- Reduced physical tension, pain, or chronic symptoms
- Improved sleep quality
- Release of trauma held in the body
- Greater body awareness and connection
- Reduced psychosomatic symptoms
Relational Benefits
- Improved relationships and communication
- Increased capacity for intimacy and vulnerability
- Less reactivity and triggering in relationships
- Healing of attachment wounds
Performance Benefits
- Release of creative or performance blocks
- Enhanced focus and flow states
- Improved athletic or artistic performance
- Reduced stage fright or public speaking anxiety
Overall Wellbeing
- Greater self-trust and confidence
- Renewed sense of possibility
- Feeling more present and grounded
- Integration of fragmented experiences
- Reconnection with authentic self
The shifts are often subtle yet profound, with long-term changes in how the nervous system responds to life. Unlike symptom management, Brainspotting addresses root causes.
What to Expect in a Brainspotting Session
Knowing what to expect can help you feel more prepared and safe:
1. Connection and Check-In: You’ll begin by checking in about how you’re feeling and what you want to work on. There’s no pressure to have it all figured out—even “I feel anxious but don’t know why” is enough.
2. Establishing Safety and Attunement: Your therapist ensures you feel safe and supported. They help you ground in the present moment and establish that you’re in control throughout the process.
3. Identifying the Target: You bring awareness to what wants attention—a memory, situation, body sensation, emotion, or pattern. You notice where and how it shows up in your body.
4. Finding the Brainspot: With guidance, you’ll notice where your eyes naturally land when connected to this experience, or your therapist will help you scan to find the position with the most activation.
5. Processing: You hold your gaze, track sensations, and allow whatever arises to move through. Your therapist stays attuned, occasionally checking in but mostly holding space for your process.
6. Integration and Grounding: The session closes with grounding techniques, reflection, and integration. You discuss what emerged and how you’re feeling.
7. Between Sessions: Processing often continues between sessions. You might notice dreams, emotions, or shifts in how you respond to situations.
You don’t need to prepare, do it “right,” or know exactly what’s happening. Brainspotting works with your nervous system’s innate wisdom. Your only job is to notice and allow.
Who Can Benefit From Brainspotting?
Brainspotting is appropriate for a wide range of people and issues:
- Adults, adolescents, and children (adapted for age)
- Those with trauma histories who found talk therapy insufficient
- People who struggle to verbalize their experiences
- Individuals dealing with performance anxiety or creative blocks
- Those with chronic pain or psychosomatic symptoms
- People experiencing dissociation or disconnection from their bodies
- Anyone seeking deeper, faster processing than traditional therapy offers
However, Brainspotting may not be appropriate as a first-line treatment for people with severe dissociative disorders, active psychosis, or significant destabilization without adequate support systems. A skilled practitioner will assess readiness and provide appropriate referrals when needed.
Finding a Brainspotting Practitioner
If you’re interested in trying Brainspotting, look for:
- A licensed therapist or coach trained in Brainspotting (Phase 1 minimum, ideally Phase 2 or advanced training)
- Someone with trauma training and understanding of nervous system regulation
- A practitioner who creates a sense of safety and attunement
- Someone who respects your pace and boundaries
You can find certified Brainspotting practitioners through the Brainspotting International directory.
FAQs About Brainspotting
What is Brainspotting therapy?
Brainspotting is a trauma therapy technique developed by Dr. David Grand that uses specific eye positions to access unresolved trauma stored in the subcortical brain and body, allowing for gentle release and healing without needing to verbally retell traumatic experiences.
Does Brainspotting work for trauma?
Yes. Brainspotting is highly effective for processing PTSD, complex trauma, anxiety, depression, and other trauma-related symptoms by working directly with the nervous system and subcortical brain structures where trauma is stored, often producing results faster than talk therapy alone.
How many sessions does Brainspotting take?
It varies significantly based on the complexity of trauma and individual nervous system capacity. Some people feel substantial relief after 1-3 sessions for single-incident trauma, while complex developmental trauma may benefit from 10-20+ sessions. Many people do periodic Brainspotting as issues arise throughout their healing journey.
Is Brainspotting safe?
Yes. Brainspotting is considered safe when guided by a trained practitioner who understands trauma and nervous system regulation. Clients remain in control and can pause, adjust, or stop at any time. The therapist’s attunement helps ensure processing stays within your window of tolerance.
Can Brainspotting be combined with other therapies?
Absolutely. Many clients integrate Brainspotting with somatic practices, Internal Family Systems (IFS), EMDR, or coaching for holistic healing. Brainspotting can be used as a standalone therapy or as an adjunct to ongoing therapeutic work. It complements other modalities beautifully.
What’s the difference between Brainspotting and EMDR?
While both use eye positioning, EMDR uses bilateral eye movements following a structured protocol with specific phases and cognitive reprocessing. Brainspotting uses fixed eye positions in a more flexible, body-based, client-led process that works directly with subcortical processing without requiring cognitive restructuring.
Is Brainspotting evidence-based?
Brainspotting is an emerging evidence-based practice with growing research support. Studies show significant reductions in PTSD symptoms, and it’s grounded in neuroscience understanding of how trauma is stored and processed. Thousands of practitioners worldwide report consistent positive clinical outcomes.
Can you do Brainspotting on yourself?
While some self-Brainspotting techniques exist, it’s generally not recommended for trauma work without professional guidance. The therapist’s attuned presence provides crucial co-regulation and safety that allows your nervous system to process material that might be overwhelming alone.
What does it feel like during a Brainspotting session?
Experiences vary widely. Some people feel strong emotions, body sensations, or see images. Others experience subtle shifts or feel peaceful. Some sessions are intense; others feel gentle. There’s no “right” experience—whatever emerges is what your system needs to process.
Conclusion: A Gentle Path Forward
Trauma doesn’t have to define you forever. With Brainspotting, you don’t need to relive the story to release its hold on your nervous system. By working directly with the brain and body through the gateway of eye positioning, this gentle yet powerful therapy helps you move from survival patterns to authentic freedom.
Brainspotting honors that healing happens in the body, not just the mind. It respects your nervous system’s wisdom and timing. It offers a path for those who’ve tried everything else and still felt stuck.
If you’ve been carrying trauma that talk therapy couldn’t touch, if your body holds pain that words can’t express, if you’re ready for deeper healing—Brainspotting might be the missing piece.
The relief you seek isn’t about understanding your trauma better or analyzing it more thoroughly. It’s about releasing it from where it’s been stored in your nervous system, so you can finally feel safe, present, and free in your own body.
If you’re ready to explore Brainspotting, I offer 1:1 sessions and VIP intensives designed to support deep, transformative healing. Together, we’ll create a safe, attuned space where your nervous system can release the past and open to the life you deserve. You don’t have to stay stuck. Healing is possible. If you want to know if Brainspotting can help you, I invite you to book a free discovery call. I’d love to meet you there.
If you’d like to read more about Brainspotting:
A comparative study between EMDR, Brainspotting, and body scan meditation
Brainspotting: Research and case studies
