What is Brainspotting? A Complete Guide to Brainspotting Therapy

Quick Answer: What is Brainspotting?

Brainspotting is a brain-body based psychotherapy that helps you access, process, and release trauma, emotional pain, and other challenging symptoms. It works by identifying specific eye positions (called "brainspots") that correspond to where trauma is stored in your brain and body.

Discovered by Dr. David Grand in 2003, brainspotting is based on the principle that "where you look affects how you feel." By maintaining your gaze on these specific spots while processing difficult emotions, you can heal trauma that traditional talk therapy often can't reach.

How Does Brainspotting Work?

Brainspotting works by using your visual field to locate, focus on, and process sources of emotional and physical distress in your brain and body.

The Science Behind Brainspotting

When you experience trauma, your brain stores the memory in the subcortical region - the deep, primitive part of your brain below conscious awareness. This is why you can "know" intellectually that you're safe, but still feel anxious, triggered, or unsafe.

Traditional talk therapy primarily engages the neocortex (thinking brain). Brainspotting bypasses this and directly accesses the subcortical brain where trauma lives.

Research shows that eye position correlates with brain activation. Different eye positions activate different neural pathways. By finding the "brainspot" - the eye position that activates your trauma response - your therapist helps you process that trauma at its source.

What Happens in a Brainspotting Session

A typical brainspotting session follows this process:

1. Activation: You bring up an issue, memory, or body sensation you want to work on. Your therapist helps you notice where you feel it in your body and how intense it is (0-10 scale).
2. Finding the Brainspot: Your therapist slowly moves a pointer across your visual field while you notice internal shifts. When you hit the "brainspot," you'll feel a stronger emotional or physical response - this is where the trauma is stored.
3. Processing: You maintain your gaze on that spot and simply notice what comes up - emotions, sensations, memories, images. You don't need to talk through it or analyze it. Your brain knows what to do.
4. Resolution: Over time (minutes to an hour), the intensity decreases as your brain processes and integrates the trauma. You often feel lighter, calmer, and more spacious.

Most people describe brainspotting as simultaneously intense and gentle. It brings up deep emotions, but in a contained, manageable way that doesn't retraumatize you.

What Can Brainspotting Treat?

Brainspotting is remarkably versatile. It's proven effective for:

Trauma and PTSD

• Single-incident trauma (accidents, assault, medical trauma)
• Complex trauma and C-PTSD (childhood trauma, prolonged abuse)
• Dissociation and fragmentation
• Flashbacks and nightmares

Anxiety and Stress

• Generalized anxiety disorder
• Panic attacks and panic disorder
• Social anxiety
• Performance anxiety (public speaking, test anxiety, sports)
• Phobias

Depression and Mood Issues

• Depression (especially trauma-related depression)
• Mood swings and emotional dysregulation
• Anger issues

Grief and Loss

• Bereavement and complicated grief
• Relationship loss (divorce, breakups)
• Loss of identity, career, or dreams

Physical Symptoms

• Chronic pain (especially when linked to trauma)
• Psychosomatic symptoms (headaches, stomach issues, tension)
• Fibromyalgia
• Medical trauma recovery

Performance and Creativity

• Athletic performance blocks
• Creative blocks (writers, artists, musicians)
• Public speaking anxiety
• Audition anxiety (actors, musicians)

Addictions and Compulsive Behaviors

• Substance use disorders (as part of comprehensive treatment)
• Eating disorders
• Compulsive behaviors (shopping, gambling, internet use)

How is Brainspotting Different from Other Therapies?

Brainspotting vs. Talk Therapy

Talk therapy (CBT, psychodynamic, etc.) works primarily with the thinking brain. You analyze patterns, challenge thoughts, and develop insights.

Brainspotting accesses the deep brain where trauma is stored. You don't need to understand or explain your trauma. Your brain processes it directly through the body.

When to choose brainspotting: When you feel "stuck" in talk therapy, when trauma symptoms don't respond to talking, or when you want to work with body-based trauma.

Brainspotting vs. EMDR

Both are trauma therapies that use eye movements, but they work differently:

EMDR uses bilateral stimulation (moving eyes back and forth) following a structured 8-phase protocol. You actively recall the traumatic memory while your eyes move.

Brainspotting uses a fixed eye position and lets your brain process whatever comes up organically. It's less structured and more body-centered.

Many clients find brainspotting feels gentler and deeper than EMDR. It's particularly good for complex trauma, dissociation, and when EMDR feels too activating.

Brainspotting vs. Somatic Experiencing

Somatic Experiencing (SE) works with body sensations to release trauma. You track how trauma feels in your body and work through it gradually.

Brainspotting also works somatically but adds the visual element (eye position) to access trauma more directly.

Many therapists integrate both approaches.

What to Expect: Your First Brainspotting Session

Before Your Session

• No special preparation needed - just show up as you are
• Wear comfortable clothing
• Clear your schedule afterward (you may feel emotionally tender)
• Have self-care plans ready (walk in nature, bath, rest)

During Your Session

Your therapist will:

1. Explain how brainspotting works
2. Ask what you want to work on
3. Help you identify where you feel it in your body
4. Use a pointer to find your brainspot
5. Guide you to stay present with whatever arises
6. Provide containment and support throughout

Sessions typically last 60-90 minutes. Brainspotting processing can be deep, so longer sessions allow complete processing.

After Your Session

Common experiences after brainspotting:

• Tiredness - deep brain processing is exhausting (in a good way)
• Emotional release - you may cry, laugh, or feel waves of emotion
• Physical sensations - tingling, warmth, relaxation, yawning
• Continued processing - dreams, insights, or emotional shifts over the next few days
• Relief and spaciousness - many people feel lighter and more grounded

How Many Sessions Does Brainspotting Take?

This varies widely based on:

• Complexity of your trauma
• How long you've been experiencing symptoms
• Your nervous system's capacity to process
• Other support systems in place

General timelines:

• Single incident trauma: 3-8 sessions
• Performance/creative blocks: 2-6 sessions
• Anxiety or phobias: 6-12 sessions
• Complex trauma/C-PTSD: 20-50+ sessions (ongoing work)
• Chronic pain: 10-20 sessions

Many people experience significant relief faster than traditional talk therapy. Where talk therapy might take months or years, brainspotting can produce results in weeks.

Is Brainspotting Right for You?

Brainspotting May Be a Good Fit If:

• You've tried talk therapy and feel stuck
• You experience trauma symptoms (flashbacks, hypervigilance, avoidance)
• You have anxiety that doesn't respond to CBT or medication
• You're curious about body-centered approaches
• You want to work with trauma without having to talk through all the details
• You experience physical symptoms connected to emotions
• You're an athlete, performer, or creative professional with performance blocks

Considerations

• Dissociation: Brainspotting can work with dissociation, but requires a skilled therapist and may need to be done slowly
• Active psychosis or mania: Stabilize these first before brainspotting
• Recent trauma: Immediately after a traumatic event, you may need stabilization first
• Preference for structured therapy: If you prefer highly structured, protocol-based treatment, EMDR might fit better

How to Find a Brainspotting Therapist

What to Look For

• Training: Brainspotting Phase 1 training minimum (3 days). Phase 2 and advanced trainings are even better.
• License: Licensed therapist (LMFT, LCSW, psychologist, LPC)
• Experience: Ask how long they've been using brainspotting and how many clients they've worked with
• Specialization: Look for therapists who specialize in your specific issue (trauma, anxiety, performance, etc.)
• Consultation call: Most therapists offer free 15-20 minute consultations. Use this to assess fit.

Questions to Ask a Potential Therapist

1. "What is your brainspotting training and experience?"
2. "What percentage of your practice uses brainspotting?"
3. "Have you worked with clients with [your specific issue]?"
4. "Do you integrate brainspotting with other approaches?"
5. "What does your typical brainspotting session look like?"
6. "Do you offer teletherapy sessions?"

Does Insurance Cover Brainspotting?

Yes, usually! Most insurance plans cover brainspotting as part of psychotherapy services. Because brainspotting is delivered by licensed therapists, it's typically billed under standard therapy codes (CPT codes 90834, 90837, or 90847).

Insurance tips:

• Check if your therapist is in-network or out-of-network
• Ask about your out-of-network benefits if needed
• Common accepted plans: Blue Shield, Anthem, Aetna, United Healthcare, Cigna
• Many therapists can provide superbills for reimbursement

The Bottom Line

Brainspotting is a powerful, evidence-based therapy that helps you heal trauma, anxiety, depression, and other challenging symptoms by accessing the deep brain where these issues are stored.

It's particularly effective when:

• Traditional talk therapy hasn't been enough
• You want to work with trauma without having to retell your story repeatedly
• You're drawn to body-centered, somatic approaches
• You need faster relief than years of traditional therapy

Like any therapy, the key is finding a skilled, licensed therapist you trust. The therapeutic relationship matters as much as the technique.

Ready to Try Brainspotting?

If you're in the Bay Area, explore our directory of certified brainspotting therapists. All practitioners are licensed, trained in brainspotting, and accepting new clients.

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