Brainspotting vs EMDR: what’s the difference?

By Ruth Edwards, somatic trauma-informed coach and Brainspotting practitioner · 6 min read

Two Brainspotting sessions with Ruth Edwards, Brainspotting practitioner, using a pointer to find a brainspot

Brainspotting and EMDR both work with the eyes, but in different ways. EMDR uses repeated side-to-side eye movements or other back-and-forth stimulation, while Brainspotting holds your gaze at one chosen position. EMDR has a much larger research base and is recommended by NICE for adults with PTSD. Brainspotting is newer, with less research behind it.

What is EMDR?

EMDR stands for eye movement desensitisation and reprocessing. It was developed by Francine Shapiro in the late 1980s. In EMDR, you bring a distressing memory to mind while following a structured set of steps, which include repeated side-to-side eye movements or other back-and-forth stimulation, such as tapping.

EMDR is usually delivered by a trained therapist as a treatment. In the UK, NICE recommends it as an option for adults with post-traumatic stress disorder (PTSD).

What is Brainspotting?

Brainspotting is a brain–body approach developed by Dr David Grand in 2003. It uses where you look to help you notice and work with difficult emotions, memories and body sensations.

A practitioner helps you find an eye position, or “brainspot”, connected to what you feel in your body, sometimes using a pointer to guide your gaze. You then hold your focus there, with the practitioner alongside you. You don’t always need to describe past events in detail. Read more about online Brainspotting.

Brainspotting and EMDR side by side

	EMDR	Brainspotting
Developed by	Francine Shapiro, late 1980s	Dr David Grand, 2003
What the eyes do	Repeated side-to-side movements, or other back-and-forth stimulation	Hold still at one chosen position
Structure	A set series of steps	Follows what you notice in your body, at your pace
Research	Extensive, and recommended by NICE for adults with PTSD	Newer, with much less research so far
With Ruth	Not offered	Online worldwide, or in person in Shropshire, within coaching

What does the research say?

EMDR has been studied far more than Brainspotting, and that matters if you’re deciding how to get help for PTSD. If you have symptoms of PTSD, speak to your GP. In the UK, NICE recommends trauma-focused psychological treatments, including trauma-focused cognitive behavioural therapy (CBT) and EMDR, for adults with PTSD.

Brainspotting has much less research behind it, so I’d be cautious of anyone making big claims about it. I offer Brainspotting within a coaching relationship. It isn’t a treatment for any medical or mental health condition, and it isn’t a substitute for therapy or medical care.

How do I know which might suit me?

People have different experiences of both approaches. It can help to think about:

What you need support with. If you have, or think you may have, PTSD, start with your GP or a mental health professional.
How much structure you’d like. EMDR follows a set series of steps. Brainspotting tends to follow what you notice in your body.
How much you want to talk. With Brainspotting, you don’t always need to describe past events in detail.
How it feels. After a difficult experience with EMDR, one of my clients told me Brainspotting felt gentler and more manageable, and that “I never felt pressured or rushed.” That was one person’s experience, and others find EMDR is exactly what they need.

If you’d like to talk through whether Brainspotting feels right for you, the free 30-minute discovery call is a good place to start. If it becomes clear you need a different kind of support, I’ll tell you honestly.

Quick answers

What is the difference between Brainspotting and EMDR?

Both work with the eyes. EMDR uses repeated side-to-side eye movements or other back-and-forth stimulation within a set series of steps. Brainspotting holds your gaze at one chosen position connected to what you feel in your body. EMDR also has a much larger research base.

Is Brainspotting better than EMDR?

There isn’t good evidence to say one is better. EMDR has far more research behind it and is recommended by NICE for adults with PTSD. Brainspotting is newer, with much less research. Some people find one suits them better than the other.

Can Brainspotting be done online?

Yes. Brainspotting can be offered by video call, so you can have sessions from home wherever you are in the world. My sessions are one-to-one, and you’ll need a quiet, private space and a reliable internet connection.

Do I have to talk about my past in Brainspotting?

Not always in detail. You decide what you share and when, and you can pause or stop at any point in a session.

Is Brainspotting a treatment for PTSD?

I offer Brainspotting within coaching, which isn’t a treatment for PTSD or any other condition. If you have symptoms of PTSD, speak to your GP about evidence-based treatment such as trauma-focused CBT or EMDR.

Sources

This article is for general information. Coaching is not a substitute for therapy or medical care. If you’re in the UK and need urgent help, call 999, NHS 111 (option 2) or Samaritans on 116 123. If you’re elsewhere, contact your local emergency services.

Ruth Edwards, somatic trauma-informed coach and Brainspotting practitioner

Ruth Edwards is a somatic trauma-informed coach and Brainspotting practitioner, working online worldwide and in person in Shropshire, UK. About Ruth