Brainspotting vs EMDR: Finding Your Path to Healing in Lynnwood, WA

You're looking into trauma therapy and keep hearing about Brainspotting and EMDR. I get it—it's a lot to sift through when you're already dealing with so much. Both approaches can help you heal from difficult experiences, but they work in pretty different ways. Think of it like choosing between two paths to reach the same peaceful destination. Let me break down what makes each one unique so you can get a clearer picture of which might resonate with what you're going through.

Key Takeaways

• Brainspotting and EMDR both use eye positions to process trauma, but their methods are distinctly different. EMDR uses structured bilateral eye movements, while Brainspotting focuses on finding and holding specific eye positions where trauma lives in your body.
• Brainspotting is often more intuitive and body-led, working with your body's innate wisdom to release stuck trauma. EMDR tends to be more structured with a set protocol.
• Many people find Brainspotting gentler because it doesn't always require you to verbally rehash traumatic events in detail. Your body does much of the processing work.
• EMDR might appeal to you if you benefit from a highly structured, phase-oriented treatment plan with clear steps.
• The best therapy for you depends on your personal preferences, how you process emotions, and your specific needs. That's why I always start with understanding your unique story.

Understanding Brainspotting vs EMDR

Core Principles of Each Therapy

Let me be real with you—both EMDR and Brainspotting are powerful tools for working through the hard stuff, especially trauma. They both involve eye positions, but that's where the similarities kind of end.

EMDR (Eye Movement Desensitization and Reprocessing) is like following a structured roadmap. It uses specific eye movements—looking back and forth—while you focus on a difficult memory. The goal is to help your brain reprocess those memories so they don't hijack your nervous system anymore. It follows set phases, which can be comforting if you like knowing what's coming next.

Brainspotting feels different. It's more like your body is leading the way. Instead of moving your eyes back and forth, I help you find a specific spot where your eyes naturally rest when you're thinking about what's bothering you. This spot—called a "brainspot"—is where unprocessed trauma or emotion lives in your system. It's intuitive and body-centered. You don't necessarily have to talk through every painful detail; your body often does the heavy lifting while you hold that eye position. This is the kind of deep, somatic work that I find incredibly powerful in my practice.

Origins and Development

EMDR has been around since the late 1980s, developed by Francine Shapiro. It's become widely recognized for treating PTSD and trauma-related challenges, with decades of research backing it up.

Brainspotting actually grew out of EMDR. David Grand, who developed Brainspotting, noticed that certain eye positions seemed to help his clients access deeper layers of healing. He started experimenting, and Brainspotting emerged as its own distinct approach. It's newer than EMDR, but it's gaining serious traction because so many people find it to be gentle yet profound in releasing stored trauma.

Therapeutic Foundations

Both therapies tap into your brain's natural ability to heal itself. EMDR works by using bilateral stimulation—those eye movements or tapping—to help your brain reprocess traumatic memories, essentially moving them from a place of overwhelm to resolution. It's thought to work similarly to how your brain processes stuff during REM sleep.

Brainspotting goes deeper into the midbrain, the part involved in survival responses. When trauma happens, this area can get stuck in "danger mode," keeping you constantly dysregulated. Brainspotting helps your nervous system complete its natural stress response by finding and holding that brainspot. This is what we call a "bottom-up" approach—it starts with your body's sensations and wisdom rather than just your thoughts. It's about letting your body's innate healing capacity do what it knows how to do, often without extensive talking about the traumatic event itself.

How Brainspotting Facilitates Healing

Brainspotting works by accessing your brain's natural healing ability. It's like finding a specific switch in your nervous system that's been stuck holding onto difficult experiences. When we locate that spot, your system can finally start processing what's been trapped there.

Accessing the Midbrain's Wisdom

Traumatic events can cause parts of your brain—particularly the midbrain—to get stuck in survival mode. Your nervous system stays on high alert even when the threat is long gone. This is why you might feel anxious for "no reason" or react strongly to things that shouldn't be a big deal. Brainspotting accesses this part of the brain, allowing it to move out of that constant state of alarm. It's a bottom-up approach, starting with your body's sensations rather than your thoughts. This feels more direct and often less overwhelming than trying to intellectually process trauma.

The Role of Eye Positions

Have you ever noticed how where you look can shift how you feel? Brainspotting uses this connection. I help you find a specific eye position—your brainspot—that connects to the issue you're working on. This focused gaze acts as a key to unlock stored emotional material. It's not about moving your eyes back and forth; it's about holding a specific position that allows your brain to process.

There are different ways we might find your brainspot:

• Outside Window: I track external cues like your breathing or body posture as you look at different points
• Inside Window: You focus inward and guide me based on what you're feeling internally
• Gazespotting: I notice where your eyes naturally land when you talk about an issue and ask you to hold that gaze

Body-Centered Processing

Here's something I really want you to understand: trauma isn't just in your head. It lives in your body. Brainspotting honors this by focusing on your physical sensations. As you hold your gaze on your brainspot, I encourage you to notice what's happening in your body—maybe a tightening in your chest, a shift in your breathing, or a wave of emotion.

These physical responses signal that your nervous system is actively processing and releasing what's been stuck there. It's a way for your body to finally complete stress responses that were interrupted by the original trauma. This body-centered approach often leads to profound shifts that feel deeply integrated, not just intellectual understanding.

The EMDR Process Explained

EMDR is a structured therapy designed to help you process distressing memories and reduce the impact of traumatic experiences. It's different from traditional talk therapy because it focuses on how your brain stores traumatic information and uses specific techniques to help your nervous system reprocess it. The core idea is that by engaging your brain in a particular way through bilateral stimulation, you can facilitate healing from past events.

Bilateral Stimulation Techniques

This is probably what most people picture when they think of EMDR. Bilateral stimulation involves directing your eye movements from side to side, or using other forms of alternating sensory input. A therapist guides your eyes back and forth, typically by following their finger or a light bar. This back-and-forth motion mimics what happens during REM sleep, when your brain naturally processes information. The theory is that this stimulation helps your brain reprocess traumatic memories, reducing their emotional intensity.

Common forms include:

• Eye Movements: Following the therapist's fingers or a visual target
• Tapping: Alternating taps on your hands or knees
• Auditory Tones: Alternating sounds through headphones

Structured Phases of Treatment

EMDR isn't just about the eye movements—it's a comprehensive therapy with an eight-phase protocol. This structure ensures processing happens safely and effectively:

1. History-Taking: Understanding your experiences and identifying target memories
2. Preparation: Teaching coping skills and ensuring you have resources
3. Assessment: Identifying the specific memory, negative beliefs, emotions, and body sensations
4. Desensitization: Using bilateral stimulation to process the memory until distress decreases
5. Installation: Strengthening positive beliefs associated with the memory
6. Body Scan: Checking for residual physical tension
7. Closure: Ensuring you feel stable at session's end
8. Reevaluation: Checking progress and addressing new issues in subsequent sessions

Recalling Traumatic Memories

During the desensitization phase, you're asked to bring the target traumatic memory to mind. You don't have to describe every detail out loud, but you focus on the images, thoughts, feelings, and body sensations associated with it. While you hold this memory, the therapist guides you through bilateral stimulation. The goal isn't to re-traumatize you, but to allow your brain to process the memory in a new way, reducing its emotional charge.

Key Differences in Approach

While both approaches are fantastic trauma tools, they work in fundamentally different ways. It's not about one being better—it's about which style fits you.

Intuitive vs. Structured Protocols

EMDR follows a pretty set path, like a recipe with specific steps. You'll typically be asked to recall specific details of a traumatic memory while engaging in bilateral stimulation. It's very structured, which works well if you like knowing exactly what's coming.

Brainspotting is far more intuitive. It's less about following a rigid script and more about tuning into your body's signals. I help you find your brainspot, and once located, you hold that gaze while your nervous system does what it needs to do. It's organic, like following your own internal map. This approach resonates with my own healing philosophy—trusting the wisdom already inside you.

Body-Led vs. Cognitive Focus

EMDR can involve more cognitive focus, meaning you're actively thinking about the traumatic event as part of processing. While it absolutely works with the body, cognitive recall is often a key component.

Brainspotting leans heavily into body-led processing. The idea is that trauma is stored in your body, and by finding the right brainspot, you access that stored material without necessarily having to intellectualize it. You're encouraged to notice what's happening in your body—sensations, feelings, subtle shifts. Your body speaks its own language, and Brainspotting helps you listen.

Client Experience During Sessions

What's it actually like to be in a session?

EMDR: You might experience intense emotions as you recall memories and engage in bilateral stimulation. It can feel like an active process of confronting and reprocessing trauma.

Brainspotting: Many clients describe this as feeling gentler, even though it's powerful. Because you're not always actively recalling details, it can feel less overwhelming. You might experience physical sensations like tingling, warmth, or deep calm as your system processes. It's about holding space for what arises and trusting your body's ability to heal.

Both approaches aim for the same goal: helping your nervous system process difficult experiences and move toward healing. The therapist's presence and attunement matter immensely in both.

Brainspotting's Unique Benefits

Brainspotting offers something really special in trauma work, and it has qualities that set it apart. It's not about excavating every detail of a painful memory, which is a relief for many. Instead, it taps into your body's own healing capacity.

Gentle Yet Powerful Trauma Release

One of the biggest advantages of Brainspotting is how it can be gentle while still addressing the root of trauma. It allows your nervous system to process without forcing you to re-live overwhelming experiences in graphic detail. Think of it this way: your body holds onto stress and trauma, and Brainspotting helps it release that grip. It's a way to discharge stored tension and emotional pain that's been stuck for years. This approach often leads to noticeable shifts that feel manageable and safe.

Addressing Root Causes

Instead of just managing symptoms like anxiety or depression, Brainspotting aims to address core wounds. It works with deeper parts of your brain where unprocessed experiences lodge themselves. By targeting these root causes, the changes you experience tend to feel more lasting and integrated. It's not about temporary relief—it's about creating profound internal shifts. This can be especially helpful for chronic pain or physical symptoms that seem to have no medical explanation, since trauma often manifests physically.

Bypassing Overwhelm

This matters if you've tried other therapies and found them too intense. Brainspotting is designed to help you process difficult emotions without getting completely flooded. It uses those specific eye positions to access areas where trauma is stored, then your body does the heavy lifting. You don't have to constantly retell your story or analyze every detail. This makes it an excellent option if you feel easily overwhelmed or if traditional talk therapy hasn't clicked for you.

When EMDR Might Be Preferred

While I love Brainspotting and use it extensively in my practice, there are situations where EMDR might be a better fit for someone seeking trauma therapy.

Clients Who Thrive on Structure

Some people find real comfort in a defined process. EMDR's very specific, phased protocol can be reassuring if you feel anxious about the unknown or prefer a clear roadmap. Knowing exactly what to expect in each phase reduces uncertainty, which itself can feel healing.

Specific Trauma Presentations

EMDR has extensive research supporting its effectiveness for various trauma-related issues. For certain types of trauma—particularly single-incident traumas like accidents or assaults—EMDR's structured protocol has shown remarkable results. Its systematic approach to desensitizing and reprocessing distressing memories can be highly effective.

Therapist Expertise

Ultimately, the therapist's skill matters enormously. Some therapists specialize heavily in EMDR with extensive training in its protocols. If you find a therapist deeply knowledgeable and confident in their EMDR practice, that expertise makes a significant difference.

The Brain-Body Connection in Therapy

Trauma doesn't just live in your head—it settles into your body. When you're scared or stressed, your muscles tense, your heart races, maybe you feel nauseous. That's your body reacting, and often those reactions persist long after danger passes. Both Brainspotting and EMDR work with this connection, but differently.

How Trauma Manifests Physically

When you go through something overwhelming, your nervous system can get stuck in alarm mode. It's like a smoke detector that won't stop going off even when there's no fire. This shows up as:

• Chronic muscle tension, especially neck, shoulders, or back
• Digestive issues like IBS, nausea, or appetite changes
• Sleep disturbances—trouble falling or staying asleep
• Persistent fatigue, even when you haven't done much
• Unexplained aches and pains

These physical symptoms are your body holding onto stress and unprocessed emotions from traumatic experiences. It's like a physical memory on repeat.

Brainspotting's Somatic Focus

Brainspotting fully embraces the idea that your body holds the key to healing. During a session, you focus on a specific brainspot that connects to what you're working on. As you hold that spot, I encourage you to notice what's happening in your body—tingling, warmth, tightening, or release. These physical responses signal that your nervous system is finally processing what was stuck. It's letting your body do the talking and healing, often bypassing the need to verbally rehash difficult memories.

EMDR's Impact on the Nervous System

EMDR also works with your body's trauma response, primarily through bilateral stimulation. This rhythmic stimulation helps your brain process distressing memories and emotions. While EMDR engages the body, the focus is often on recalling the traumatic memory while BLS happens. This helps regulate your nervous system and desensitize you to painful aspects of the memory through a structured process.

What to Expect in Brainspotting Sessions with Me

So what actually happens when you come see me for Brainspotting? It's not typical talk therapy where you just describe problems for an hour. It's different—and that's part of what makes it effective.

Initial Assessment and Goal Setting

Every session starts with checking in about what's going on for you. We talk about the challenges you're facing—that nagging anxiety, feeling stuck, whatever it is. I'll ask you to notice any physical sensations or discomfort as we talk, maybe rating it on a scale. This gives us a baseline and helps us understand how your body is responding. We figure out what you want to work on and your goals for our time together. This initial check-in ensures we're on the same page and you feel comfortable before diving deeper.

Identifying Your Brainspot

This is where Brainspotting's unique magic happens. We work together to find your brainspot—an eye position that connects directly to where emotional distress or trauma is stored in your brain and body. Sometimes I use a pointer to track your gaze as you talk about an issue, noticing where your eyes naturally settle when you feel the most activation. Other times, it's about you noticing what's happening inside as you look in certain directions.

Your body's wisdom is everything here. It's collaborative, and you're always in control. We're finding the precise spot that holds the key to unlocking what needs processing.

Processing and Integration

Once we've identified your brainspot, you hold your gaze there. The focus shifts to staying aware of your internal experience—what you're feeling in your body, any thoughts or emotions arising. My role is being present with you, creating a safe space for your nervous system to do its work. You don't need to force anything or even talk much if you don't want to. Your body knows what it needs to release.

You might notice shifts—tension releasing, breathing changing, or emotional waves. These signal that your system is processing and healing. After working with the brainspot, we spend time integrating the experience, ensuring you feel grounded before the session ends. It's common to feel a bit tired afterward—deep healing work has taken place—and we discuss ways to support yourself between sessions.

Choosing the Right Therapy for You

You've learned about both Brainspotting and EMDR—that's a big step. Now comes figuring out which might be the best fit for your healing journey. It's not one-size-fits-all, and what works wonders for one person might feel off for another.

Assessing Your Personal Preferences

When thinking about therapy, consider what kind of approach you naturally lean toward. Do you prefer structured, step-by-step processes, or something more organic guided by your internal experience? EMDR often follows a set protocol, which can be reassuring if you like knowing what to expect. Brainspotting tends to be more intuitive, tapping into your body's wisdom. While I guide you, the process feels like following your own internal compass.

Many people find Brainspotting less overwhelming because you don't have to actively recall every traumatic detail. Your body does much of the processing while you hold a specific gaze position.

Considering Your Specific Needs

Your personal history and the nature of your trauma can also play a role. Both therapies are powerful for trauma but work differently. If talking about things brings up too much distress, or if your trauma feels more held in your body than your thoughts, Brainspotting might feel more accessible. It's known for being gentle yet powerful, helping release trauma without re-traumatizing you.

Consulting with Me

The best way to make this decision is talking it through with a therapist trained in these modalities. I can help you explore your history, understand your current challenges, and explain how each therapy might address them. Don't hesitate to ask questions about my experience, my approach, and what a typical session might look like for you.

I'll be real and honest with you about what I think will work best. The therapeutic relationship itself is huge in the healing process, so finding someone you connect with matters deeply. I take my role as a healer as seriously as I take my role as a mom—this is my calling, and I believe that shows in sessions.

Ready to Begin Your Healing Journey?

Deciding between Brainspotting and EMDR can feel overwhelming, and honestly, there's no universal "better" option. Both therapies have shown they can help people work through trauma using eye positions. EMDR is more structured, guiding you through specific steps and eye movements while recalling memories. Brainspotting feels more like following your body's lead, finding those spots where trauma lives and letting your system heal.

Many find Brainspotting gentler because you don't have to actively excavate traumatic details. Your body knows what it needs to release, and I'm here to hold space for that process. I understand what you're going through, and I'll be engaged with you every minute of our session—not just sitting back asking "mm and how does that make you feel?"

If you're a woman who's been over-functioning, people-pleasing, or using unhealthy coping strategies to avoid sitting with uncomfortable feelings, I see you. If you're always dysregulated and don't know how to sit still, if quiet thoughts reveal that things aren't the way you want them but feel too overwhelming to face—I get it. This work is about helping you reconnect with your true self and find your way back to balance.

I offer both online sessions and in-person sessions in Lynnwood, WA. We'll start with a free consultation where we can talk about what you're going through and whether Brainspotting, EMDR, or another approach might be the best fit for you.

Ready to take that first step? Reach out today to schedule your free consultation and learn more about how we can work together on your healing journey.