The Default Mode Network & How EMDR Helps Rewire It

Have you ever found yourself lost in thought, replaying old memories, worrying about the future, or overanalyzing a conversation? That mental “autopilot” mode is largely powered by what neuroscientists call the Default Mode Network (DMN).

The DMN is a network of brain regions that becomes active when we're not focused on the outside world—like during daydreaming, reflecting on the past, or thinking about ourselves. While it’s essential for memory and self-awareness, an overactive or dysregulated DMN has been linked to rumination, anxiety, depression, and PTSD. When trauma is unresolved, the DMN can trap us in loops of intrusive thoughts and negative self-beliefs.

This is where EMDR (Eye Movement Desensitization and Reprocessing) can play a powerful role.

EMDR helps the brain reprocess traumatic or distressing memories, so they no longer trigger the same emotional or physiological response. During EMDR sessions, clients are guided through painful memories while engaging in bilateral stimulation (such as eye movements or tapping). This process helps shift the way the memory is stored in the brain—moving it from a "stuck" emotional state into a more adaptive, neutral place.

EMDR doesn’t just help you cope—it can help retrain your brain.

Research suggests that EMDR may help disrupt maladaptive activity in the Default Mode Network. As the brain reprocesses trauma, the DMN becomes less reactive, allowing for greater mental clarity, emotional regulation, and inner calm.

In other words, EMDR doesn’t just help you cope—it can help retrain your brain. Over time, clients often report less rumination, more presence in daily life, and a restored sense of safety and self-worth. This can be especially helpful when healing form complex trauma.

Understanding the Default Mode Network gives us a glimpse into how our minds operate—and how targeted therapies like EMDR can bring meaningful, long-lasting healing.

(Learn more about how EMDR Intensive therapy can help you achieve this healing in an efficient, time-effective way).