Brainspotting (BSP) is a therapeutic method developed by Dr. David Grand in 2003. It is based on the idea that where we focus our eyes can help us access emotional and bodily trauma stored in the brain. In a typical session, a therapist helps clients find a “brainspot”—a point in their visual field where emotions, memories, or physical sensations are triggered. Holding the gaze is believed to allow the brain to process what has been stuck beneath conscious awareness.
The method appeals to many people who find traditional talk therapy exhausting or overwhelming, especially if speaking about trauma feels unsafe. Instead, brainspotting leans on body awareness and quiet noticing rather than repeated verbal recounting.
What Research Says
When asking “Is Brainspotting real?”, the evidence so far paints a mixed picture.
Some early studies and case reports suggest that brainspotting may help reduce symptoms of PTSD, anxiety, and depression. For instance, one study found that as few as three sessions produced reductions in trauma symptoms comparable to EMDR, which usually takes more sessions. Other pilot studies have shown improvements in mood and quality of life measures. Many clients report feeling profound release and relief after sessions, describing it as a breakthrough when words had failed them.
But researchers also highlight limits. Most studies so far are very small, sometimes conducted by brainspotting practitioners themselves. Larger, independent trials are still missing. The evidence is promising but not conclusive, meaning it’s not yet on par with therapies like CBT or EMDR in terms of established scientific support.
The Criticism and Controversy
Despite hopeful reports, brainspotting has faced strong criticism. Neuroscientists and skeptical clinicians argue that its core theory—that fixed eye positions open access to subcortical trauma—is not supported by known brain science. Some experts even call it pseudoscience, pointing out that the mechanism described by brainspotting has never been verified experimentally.
Another concern is the quality of the research. Many of the published papers are authored by developers or trainers of brainspotting, raising questions about bias. Critics emphasize that until there are large, peer-reviewed, independent studies, brainspotting should be considered experimental. It is also not included in major clinical guidelines from organizations like the American Psychological Association.
Why People Still Choose It
Even with these criticisms, people continue to seek brainspotting—and many say it has changed their lives. For those who have tried years of talk therapy with little progress, the appeal lies in its gentleness. Clients can notice sensations, tears, or shifts in their body while a therapist holds space.
This is especially meaningful for people living with trauma, chronic illness, or disabilities. Traditional therapy often prioritizes verbal expression and cognitive processing, which may not always feel accessible. Brainspotting offers an alternative where the body leads, not just the mind.
So while science hasn’t caught up to fully endorse it, the lived experiences of many clients suggest that something about the method resonates—even if we don’t yet fully understand how.
Balancing Hope and Caution
If you’re considering brainspotting, it helps to approach with both openness and realism. On one hand, early research and many personal stories point to its potential benefits. On the other, the lack of strong scientific backing means expectations should be measured.
Some things to keep in mind:
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Ask about training. Make sure your therapist is properly certified in brainspotting.
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See it as complementary. It can be a supportive tool but probably shouldn’t replace established treatments, especially for severe conditions.
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Pay attention to how you feel. If sessions feel overwhelming, it’s okay to slow down, pause, or choose another approach.
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Know it’s experimental. Using brainspotting doesn’t mean you’re naive—it means you’re trying something that may or may not be effective for you.
So, Is Brainspotting Real?
The most honest answer is: Brainspotting is real in the sense that it exists as a therapeutic practice, and many people genuinely report relief from it. What’s less certain is whether its effects are due to a unique mechanism or whether they overlap with factors like therapist presence, focused attention, or placebo response.
At this stage, brainspotting is best viewed as an emerging therapy—one with intriguing possibilities but not yet proven by rigorous science. That doesn’t make the healing people feel through it invalid. It simply means we need more data before it can be considered a mainstream, evidence-based treatment.
Closing Thoughts
If you’re someone navigating trauma, chronic illness, or mental health struggles, you’ve likely tried many paths already. Brainspotting may or may not be the right fit—but the choice is yours to make. It is okay to be curious. It is okay to be cautious. And it is okay to honor your own experience, whether or not the science has caught up.
Healing isn’t about finding one perfect answer—it’s about finding what helps you feel safe, supported, and more yourself.