How brainspotting therapy works (and if it's right for you)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Curious about brainspotting? Learn more about how this trauma therapy works, if it's effective, and what you should consider before you give it a try.
If you’re dealing with trauma, anxiety, or emotional pain, it’s normal to feel overwhelmed and uncertain about how to move forward. After all, with so many thoughts swirling through your mind, it can be tough to understand, let alone articulate, how you’re feeling. Sometimes talking about your feelings doesn’t seem to get to the root of the problem, and this is where therapies like brainspotting come into play.
Brainspotting is a relatively new form of therapy that is touted to help those with emotional pain, trauma or PTSD. Unlike traditional talk therapy, brainspotting focuses on your brain and body’s connection to trauma and emotional pain, and it can help people process unresolved feelings in a safe, guided environment.
What is brainspotting?
Brainspotting was developed in 2003 by psychotherapist Dr. David Grand, who discovered that a person’s eye position can impact how they feel and how their brain processes emotions. Nowadays, it’s used to help people process pain.
During a brainspotting session, the therapist helps you find a “brainspot” — a specific spot in your field of vision that is linked to a traumatic or painful memory. By focusing on this spot while addressing your feelings, brainspotting aims to unlock and process deep-rooted emotions.
Is brainspotting effective?
The effectiveness of brainspotting varies from person to person, but many people who have tried it found relief and healing. Since it’s a relatively new form of treatment, there’s still ongoing research into exactly how it works and how it compares to other therapies like EMDR (eye movement desensitization and reprocessing.) Studies do suggest that brainspotting can be effective in reducing symptoms of trauma and anxiety, and many people report feeling a sense of release or resolution after a session.
How does brainspotting therapy work?
In a brainspotting session, the therapist helps you locate a “brainspot” — a point in your field of vision that’s connected to a memory or feeling you’re working through. You focus on this point while paying attention to your body’s responses, like tension or changes in breathing. This is believed to allow your brain to process and release the stored trauma or emotion linked to the memory.
Brainspotting works by tapping into the brain’s natural ability to heal itself. It targets the parts of the brain responsible for storing trauma, allowing these areas to become activated and process the difficult emotions that might otherwise be stuck. Many therapists believe that brainspotting reaches the deep brain regions, such as the amygdala (responsible for emotional reactions) and the brainstem, which are not as easily accessed through regular talk therapy.
Sessions usually last about 60–90 minutes, and the pace is gentle. The therapist supports you as you explore what comes up, often encouraging you to describe the sensations in your body that are linked to the emotions.
What to consider before starting brainspotting
Like all therapies, brainspotting isn’t necessarily for everyone, and there are a few important factors to keep in mind before you get started.
Find a qualified therapist
Your first step is to find a qualified brainspotting therapist and to prepare yourself for the intense emotions that your first session may stir up. Consider whether you feel prepared to face these feelings and explore past trauma, even if it’s in a safe environment.
Explore your therapy goals
If you do decide to move forward with treatment, think about what you hope to achieve in your sessions, whether it’s resolving trauma, reducing anxiety, or understanding emotional blocks. You’ll want to get clear about your intention and communicate it clearly with your therapist.
Also, remember that brainspotting often involves physical sensations, like muscle tension or changes in breathing. It’s important to be aware of this possibility and to share any discomfort with your therapist.
Know that it may take time
Lastly, don’t expect to be fully healed after just one session. The process might be long and intense — and that’s okay. Be patient with yourself (here are seven tips to help), and make sure you have a support system in place to help you navigate these emotions outside of therapy.
How mindfulness can support trauma therapy
Mindfulness can enhance the healing process during trauma therapy, including brainspotting. By helping you stay grounded and aware of the present moment, mindfulness can make it easier to navigate the intense emotions that often arise during trauma work.
Incorporating these practices into your brainspotting sessions can support your ability to stay present, process emotions, and recover after intense therapy sessions.
Explore breathing exercises
Focusing on deep, slow breaths can help calm your nervous system and reduce anxiety during your brainspotting sessions. Try inhaling for four counts, holding for four, and exhaling for four. This technique can help you stay grounded and present when your emotions feel overwhelming. Here are seven more deep breathing exercises to try.
💙 Learn how to Breathe Into Relaxation with guidance from Jay Shetty.
Try a body scan meditation
A body scan involves slowly paying attention to each part of your body, noticing where you might be holding tension or discomfort. This can help you stay connected to physical sensations during brainspotting, especially since trauma can be stored in the body. As you move through different body parts, gently relax any areas of tension you find.
💙 Tune into physical sensations to deepen your awareness with this 10-minute Body Scan.
Give grounding techniques a try
If you begin to feel overwhelmed during a session, try noticing how your feet feel on the ground, focusing on the texture of an object in your hands, or even naming five things you can see around you. These simple actions can bring you back to the present moment and reduce feelings of distress. There are so many different grounding techniques you can use to help ease anxiety in the moment — here’s 18 of our favorites.
💙 Practice staying connected to the ground with The Daily Move’s Grounding session.
Explore mindful self-compassion
Try speaking to yourself with compassion, especially when difficult emotions arise. Remind yourself that it’s okay to feel whatever comes up during therapy, and that healing is a gradual process. This self-compassion can help you release any feelings of self-judgment or shame that might surface during your sessions.
💙In this meditation session with Dr. Julie, you’ll explore how to Replace Self-Criticism with Self-Compassion.
Try some mindful movement
Gentle movement, like stretching or yoga, can help you stay connected to your body after intense brainspotting sessions and encourages you to release tension. This can be calming after emotionally heavy work.
💙 Follow along to this Mindful Movement session and experience what it feels like to move your body intentionally.
Brainspotting FAQs
How many sessions of brainspotting are typically needed?
The number of brainspotting sessions you’ll need can vary depending on your personal situation and the issues you’re working through. Some people start to feel relief or shifts in their emotions after just a few sessions, while others may need longer-term therapy to fully address their concerns. To give you enough time to see how well the therapy is working for you, many therapists will recommend 6–10 sessions to start.
Some people may find that they need fewer sessions, especially if they’re working on a specific concern like reducing anxiety or processing a particular issue. Others might benefit from ongoing sessions to explore deeper emotional layers or more complex trauma. A therapist can help you decide how many sessions are right for you and the issues you’re working on.
Can brainspotting be combined with other types of therapy?
Yes, brainspotting can be combined with other therapies, addressing both the cognitive and emotional sides of healing. Since brainspotting focuses on processing trauma at a deeper, more instinctual level, it can complement therapies that are more focused on understanding thought patterns or talking through specific issues.
Many people find it helpful to use brainspotting alongside more traditional approaches like talk therapy, cognitive behavioral therapy (CBT), or EMDR (eye movement desensitization and reprocessing).
If you’re already in talk therapy, brainspotting can help you dig into emotional blocks or traumas that are harder to reach through conversation alone.
Brainspotting might help you get unstuck if you feel like you’ve been talking about the same issues in therapy but haven’t seen much progress.
Always let your therapist know if you’re doing other therapies so they can help you find the right balance and ensure everything is working together for your benefit.
Is brainspotting suitable for children or adolescents?
Yes, brainspotting can be an effective therapy for children and adolescents, especially those who have experienced trauma, anxiety, or emotional difficulties. When working with children or teens, therapists often adapt brainspotting to make it more age-appropriate. Sessions may involve less talking and more focus on play or creativity, allowing kids to feel safe and supported as they explore their emotions. The goal is to help children process their feelings in a way that feels natural and comfortable to them.
Parents might notice improvements in their child’s mood, behavior, or ability to cope with stress after starting brainspotting. It can help kids build emotional resilience and work through difficult experiences in a healthy, supported way. If you’re considering brainspotting for your child, it’s important to work with a therapist who has experience in pediatric brainspotting to ensure they get the best care.
What are the signs that brainspotting therapy is working?
The signs that brainspotting is working can vary, but many people start to notice changes in their emotional state, how they respond to stress, or even how their body feels after several sessions.
You may experience:
A sense of emotional release or relief — almost like a weight has been lifted.
Less intense reactions to emotions or memories that used to feel overwhelming
A feeling of calm or groundedness
An easier time facing situations that once caused stress or anxiety
The ability to consider past traumas without the same emotional charge
Physical changes, like a release of tension in your body or improved sleep patterns
Still, remember that healing isn’t always immediate. Some people notice small shifts at first, like feeling more at ease in certain situations, while others experience bigger emotional breakthroughs.
Are there any risks or side effects associated with brainspotting?
Brainspotting is generally considered safe when you do it with a trained professional, but like any form of trauma therapy, it can bring up intense emotions that might feel overwhelming at times. Since brainspotting is designed to help you access deep, often unresolved feelings, it’s not unusual to experience a flood of emotions during or after a session. This is part of the healing process, but it can be uncomfortable, especially if you’re not expecting it.
It’s also possible to experience physical sensations, like muscle tension or a racing heart, as your body responds to the emotions you’re working through. Some people feel tired or emotionally drained after a session, which is completely normal. It’s important to give yourself time to rest and recover after brainspotting, and to practice self-care between sessions — here are 20+ practices to try.
If at any point you feel like the emotions are too intense, raise this with your therapist. They can help slow down the process and make sure you feel safe and supported. Brainspotting should be a controlled, healing experience, and your therapist is there to guide you through any difficult feelings that come up.
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