Somatic shaking, often referred to as Therapeutic Tremoring or Tension and Trauma Releasing Exercises (TRE), is a physiological process that harnesses the body’s innate ability to self-regulate. This practice involves intentionally engaging the neurogenic tremor mechanism, an involuntary reflex that helps discharge deep muscular tension patterns. By purposefully inducing this tremor, individuals can access a mechanism designed to restore the nervous system to a state of calm.
The Science Behind Releasing Tension
The body is equipped with an ancient survival mechanism known as the fight, flight, or freeze response, which is governed by the sympathetic nervous system. When a person perceives a threat, muscles across the body, particularly the large stabilizing muscles like the psoas, contract rapidly to prepare for action. If the immediate threat passes without the energy being discharged through fighting or fleeing, this high-alert energy often becomes trapped within the muscle tissue.
Many mammals in the wild, such as deer or gazelles, will visibly shake or tremor once the danger has receded, allowing the excess survival energy to dissipate. Humans, however, often learn to suppress this natural post-threat shaking reflex through societal conditioning, which prevents the biological completion of the stress cycle. Somatic tremoring reintroduces this missing piece, offering a biological pathway for the deep, structural tension held in the fascia and muscles to finally be released.
Safe Preparation for Somatic Tremoring
Before beginning, creating a secure environment is necessary. Select a private space where you will not be interrupted, ensuring there is a comfortable surface, such as a yoga mat or thick rug, on the floor. Wear loose, comfortable clothing that allows for full range of motion. Ensure you have consumed water prior to the session.
Establishing a psychological “container” means acknowledging that you are in complete control of the process. This practice should always be based on consent, meaning you never force the body to shake or continue if you feel overwhelmed or uncomfortable. An agreement to stop immediately if needed is necessary, which is done by simply changing your physical position.
Step-by-Step Guide to Inducing and Regulating the Tremor
The process of initiating the somatic tremor begins with a specific physical setup designed to activate the reflex. Lie down on your back with your knees bent and your feet flat on the floor, positioning your feet about hip-width apart. This foundational position allows the spine and pelvis to relax and prepares the leg muscles for the subsequent exercises. The initial goal is to gently stress the lower body muscles, which are directly connected to the deep tension patterns in the psoas and hip flexors.
Inducing the Tremor
To induce the tremor, bring the soles of your feet together and let your knees drop out to the sides, forming a butterfly position. Then, gently walk your feet closer to your tailbone until you feel a comfortable stretch in your inner thighs. This position shortens the hip flexors and slightly strains the leg adductor muscles, which often triggers the involuntary shaking response. You may feel a subtle vibration begin in the calves, ankles, or inner thighs after holding this position for a few minutes.
If the tremor does not start, you can gently lift your hips off the floor a few inches, hold the lift for a moment, and then slowly lower them back down while keeping the butterfly leg position. The moment the shaking begins, stop all intentional movement and shift your focus to your breath, allowing it to remain natural and deep. The tremor should feel small and involuntary, like an internal vibration, not a forceful muscular contraction. Observe the movement without judgment or trying to control its speed or location.
Regulating and Completing the Session
Regulating the tremor involves managing the intensity to ensure the experience remains comfortable. If the shaking becomes too intense or feels overwhelming, you can easily lessen it by slightly adjusting the position of your feet or knees. Pressing your feet firmly into the floor or moving your knees further apart will often decrease the intensity of the vibrations. Conversely, moving your feet closer together or lifting your hips again can increase the shaking if it has faded too quickly.
To complete the session, transition out of the tremor slowly and mindfully, rather than stopping abruptly. Slowly straighten one leg at a time until both legs are flat on the floor, and then rest in this position for several minutes. Grounding the body involves noticing the physical sensations of the floor beneath you or the sounds in the room, which helps to fully return your awareness to the present moment. A typical session length, including the initiation and rest period, may range from 15 to 30 minutes, prioritizing comfort over duration.