What are the differences between Brainspotting and Somatic EMDR?

Which Trauma Path is Right for You?

When traditional talk therapy hits a wall, many people turn to body-centered (somatic) trauma therapies to help reset a chronically overwhelmed nervous system. Two of the most effective, cutting-edge modalities available today are brainspotting therapy and somatic EMDR (Eye Movement Desensitization and Reprocessing).

While both leverage the connection between your visual focus and your brain's emotional centers, they operate differently. Here is a breakdown of how they compare, their pros and cons, and how to figure out which one aligns with your healing journey.

What Is Somatic EMDR?

EMDR is a well-researched, highly structured approach to treating PTSD and trauma. Somatic EMDR takes standard EMDR a step further by weaving in body-awareness techniques inspired by Somatic Experiencing and touch therapies for co-regulation.

Instead of focusing solely on cognitive beliefs and target memories, Somatic EMDR asks you to track where physical sensations—like a tight chest or a drop in your stomach—live in your body while using bilateral stimulation (such as side-to-side eye movements, alternating auditory tones, or physical tapping). The Practioner is often able to use consent for touch, to regulate you and integrate the work, leaving you feeling like you’re floating.

Pros of Somatic EMDR

• Proven Track Record: Built on standard EMDR, it is backed by decades of rigorous clinical research and recognized worldwide as a primary trauma treatment.

• Clear, Predictable Structure: It follows an 8-phase protocol. If you like knowing exactly what step comes next, this framework offers a strong sense of safety.

• Targeted Memory Processing: Excellent for single-event traumas (like a car accident or sudden loss) where there is a clear "before and after" narrative.

• Minimal Talking Required: You don't need a clear narrative or detailed memory to heal. You can simply focus on a physical feeling or emotional state, making it ideal for pre-verbal or complex developmental trauma.

• Fluid and Client-Led: Without rigid protocol phases, sessions flow organically based on real-time attunement between you and your therapist.

Cons of Somatic EMDR

• Price: Many practioners do multiple expensive trainings to keep their skills up to date. Many may charge out of pocket for how quickly and effectively the work moves. Ask for a sliding scale if you find a practioner you believe is a good fit.

• You’re not sure what Somatic means: Many people will ask me what somatic means, but it is starting to gain more traction in the therapy spaces for it’s gentle and effective healing properties.

• Touch feels Scary: Since Somatic EDMR falls under somatics, it does not alway involve touch. Touch in therapy is always consent based and not a one time thing. You can request to not ever be touched and still complete a full target in Somatic therapy.

What Is Brainspotting Therapy?

Discovered in 2003 by Dr. David Grand (who was originally an EMDR practitioner), brainspotting therapy operates on a simple premise: "Where you look affects how you feel."

During a brainspotting session, your therapist helps you locate a "brainspot"—a fixed eye position that taps directly into unresolved trauma stored in the subcortical (deeper, non-verbal) part of your brain. Unlike EMDR, which keeps your eyes moving across your field of vision, brainspotting has you hold your gaze on a single point while tuning into somatic sensations.

Pros of Brainspotting Therapy

• Gentler and Deeply Contained: Because your gaze remains focused on one spot, processing often feels more grounded and less emotionally jarring than moving eye techniques.

• Minimal Talking Required: You don't need a clear narrative or detailed memory to heal. You can simply focus on a physical feeling or emotional state, making it ideal for pre-verbal or complex developmental trauma.

• Fluid and Client-Led: Without rigid protocol phases, sessions flow organically based on real-time attunement between you and your therapist.

• Great for Performance & Creativity: Beyond trauma, brainspotting is widely used to clear creative blocks, manage performance anxiety, and enhance focus.

Cons of Brainspotting Therapy

• Emerging Research Base: While clinical results and client experiences are compelling, it has fewer large-scale empirical studies than EMDR.

• Ambiguity: Because it relies heavily on internal observation and quiet processing, some people who prefer direct structure may feel like "nothing is happening" at first.

• Insurance Coverage: Because it is newer, insurance recognition and coverage can vary compared to traditional EMDR.

How to Choose the Right Approach

Somatic EMDR may be your best fit if:

• You are dealing with a distinct traumatic event, or CPTSD, a felt sense of dysregulation you can pinpoint in the body.

• You thrive in structured, predictable environments with explicit goals.

• You want a treatment backed by decades of clinical trials.

Brainspotting therapy may be your best fit if:

• You easily get overwhelmed, flooded, or shut down when talking about past experiences.

• You prefer a flexible, mindfulness-based pace over a strict step-by-step framework.

Both modalities offer powerful paths to resetting your nervous system and releasing stored emotional pain. Many modern trauma therapists are trained in both and will seamlessly integrate elements of each depending on what your nervous system needs in any given moment.

Are you currently seeking therapy for a specific event, or are you exploring options for ongoing, chronic stress? If you need recomendations for brainspotters, I have an incredible list.

Kelli Lane Redfield, LMFT

Kelli is a licensed marriage and family therapist in California #158231, a private practice owner and trauma therapist with more than 4,000 hours of trauma focused clinical work. She specializes in somatic EMDR, working with creatives, professionals and high functioning adults seeking focused nervous system change. She offers weekly, ninety-minute and intensive formats, tailoring care to the nervous system, not a fixed timeline. If you're curious about somatic EMDR or intensives, you're invited to reach out.