Brainspotting Therapy: What It Is and How It Can Help

Written By Rylee Powers

Brainspotting therapy is a therapeutic technique that uses a person’s visual field to help process trauma and stressors. It works by accessing trauma that is stored in the body and the subcortical brain. Brainspotting was first identified in 2003 by David Grand, PhD, as a way to help clients move through experiences that have left them feeling stuck.

How Brainspotting Therapy Works

Brainspotting is based on the idea that unresolved trauma, anxiety, or stress can become “stuck” in the body. When this happens, it can lead to a range of physical and emotional symptoms that impact daily life. Brainspotting helps the brain and body reset to a more regulated baseline, where these stressors are less triggering.

Brainspotting is a somatic, body-based therapy, meaning it focuses on what is happening in the body rather than relying solely on talking. Unlike some trauma treatments, Brainspotting does not require reliving or verbally recounting traumatic experiences, which can be especially helpful when those experiences feel overwhelming or hard to put into words.

It is also considered a “bottom-up” approach, working directly with the nervous system rather than starting with conscious thought. Brainspotting targets areas of the brain involved in the fight, flight, or freeze response and supports the nervous system in recognizing that it no longer needs to stay in a survival state. Over time, this allows the body to return to a sense of balance and safety.

What Brainspotting Therapy Can Help With

While Brainspotting is often associated with trauma work, it can be helpful for a wide range of concerns. It is also commonly used with individuals looking to improve performance in athletic, creative, or professional settings.

Brainspotting may be helpful if you experience:

  • Anxiety

  • Attachment issues

  • PTSD or complex PTSD (C-PTSD)

  • Chronic pain

  • Athletic performance concerns

  • Artistic or creative blocks

What a Brainspotting Session Might Look Like

Brainspotting is a flexible approach and does not follow a rigid protocol, though most sessions have a similar structure. During Brainspotting, the therapist tends to speak less, allowing space for your internal experience. You are always in control and can talk as much or as little as you’d like. 

Here’s how Brainspotting sessions with me typically go:

We begin with a brief check-in to see how things have been going and to discuss any insights since our last session. You’ll then begin listening to bilateral sound through headphones, and together we’ll identify what you’d like to focus on during the session.

Once we’ve identified a stressor or focus, you’ll be invited to notice any emotions or physical sensations that come up in your body. As we sit with these sensations, I’ll help you identify your “brainspot” — a specific place in your visual field where the sensations feel strongest. You’ll gently hold your gaze on this spot, usually with the help of a pointer.

As you focus on the brainspot, your body begins processing the emotions or sensations on its own. I’ll check in periodically to see if anything new has come up, but otherwise the process is largely client-led.

We’ll start to wrap up the session a few minutes before the end to allow time to reflect on what came up and to reground if needed.

Effectiveness and Benefits

While research on Brainspotting is still emerging, a growing body of literature suggests it can be an effective treatment for a variety of mental health concerns. Many clients report noticeable reductions in anxiety, trauma-related symptoms, or depressive symptoms within a few sessions.

Additional benefits may include:

  • Memories feeling less intense or triggering

  • Reduced negative thought patterns

  • Increased clarity around situations or emotions

  • More calm before performances or competitions

  • Improved sleep

  • Increased energy

  • Reduction in physical pain

Overall, Brainspotting can be a powerful and effective therapeutic approach for many people. If you’re interested in learning more, feel free to explore the additional resources linked below or reach out to see if Brainspotting might be a good fit for you.

Rylee Powers
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