Current EEG/MEG-to-text decoding systems suffer from three key limitations: (1) reliance on teacher-forcing methods, which compromises robustness during inference, (2) sensitivity to session-specific noise, hindering generalization across subjects, and (3) misalignment between brain signals and linguistic representations due to pre-trained language model over-dominance. To overcome these challenges, we propose BrainECHO (Brain signal decoding via vEctor-quantized speCtrogram reconstruction for WHisper-enhanced text generatiOn), a multi-stage framework that employs decoupled representation learning to achieve state-of-the-art performance on both EEG and MEG datasets. Specifically, BrainECHO consists of three stages: (1) Discrete autoencoding, which transforms continuous Mel spectrograms into a finite set of high-quality discrete representations for subsequent stages. (2) Frozen alignment, where brain signal embeddings are mapped to corresponding Mel spectrogram embeddings in a frozen latent space, effectively filtering session-specific noise through vector-quantized reconstruction, yielding a 3.65% improvement in BLEU-4 score. (3) Constrained decoding fine-tuning, which leverages the pre-trained Whisper model for audio-to-text translation, balancing signal adaptation with knowledge preservation, and achieving 74%-89% decoding BLEU scores without excessive reliance on teacher forcing. BrainECHO demonstrates robustness across sentence, session, and subject-independent conditions, passing Gaussian noise tests and showcasing its potential for enhancing language-based brain-computer interfaces.