Trauma and Tension Releasing Exercises (TRE) represent a somatic approach designed to address the deep, chronic muscular patterns that accumulate from stress and traumatic experiences. Developed by Dr. David Berceli, the method utilizes the body’s innate reflex to shake or vibrate, which is a mechanism for self-regulation. This series of simple movements systematically stretches and mildly fatigues specific muscle groups, encouraging the body to initiate an involuntary, therapeutic tremor. The exercises provide a physical means to discharge pent-up energy and tension, calming the nervous system without requiring a verbal recounting of past events.
Understanding the Neurogenic Tremor Response
The core of this practice centers on activating the neurogenic tremor, an involuntary shaking reflex that serves a biological function in all mammals. When the body experiences a threat, the nervous system shifts into a high-alert state, known as the fight, flight, or freeze response, leading to chronic muscle bracing. This defensive response involves the deep contraction of muscles, particularly the psoas, which connects the lower back to the pelvis and is linked with primal survival instincts.
If this heightened state of arousal is not fully discharged, the residual tension remains stored within the muscle tissue, contributing to chronic stress and dysregulation of the nervous system. Animals spontaneously shake or tremble after a perceived threat passes, releasing stored energy and quickly returning to a calm state. TRE deliberately and safely re-introduces this natural shaking mechanism in humans. By inducing a therapeutic vibration, the exercises signal to the brain that the danger has passed. This allows the nervous system to shift from sympathetic arousal (stress) back toward parasympathetic dominance (rest and digest).
The Seven Foundational Exercises
The sequence of exercises is designed to mildly fatigue the muscles of the lower body, systematically preparing the body to activate the natural tremor from the pelvic region. These preparatory movements are performed slowly and deliberately, focusing on physical sensation rather than performance. The exercises move from standing to lying down, leading directly into the tremoring phase.
Ankle and Foot Sway
The session begins with a grounding exercise focused on the feet and ankles. Stand with the feet shoulder-width apart, then gently sway the weight from side to side, rolling onto the inner and outer edges of the feet. This movement warms the small muscles of the feet and ankles, which are the body’s primary stabilizers. The rhythmic swaying helps establish a connection with the ground and prepares the foundation for subsequent movements.
Calf Lifts
This exercise targets the calf muscles and lower legs, continuing the process of mild fatigue. Standing upright, slowly lift the heels up and down, rising onto the balls of the feet and then lowering with control. The goal is to bring a light, working sensation to the muscles, not to perform a strenuous workout. Repeat this motion until a feeling of fatigue is noticeable, usually a level seven out of ten on an effort scale.
Wide-Leg Forward Bend
The third step involves a wide-legged forward fold to stretch the hamstrings and inner thighs. Stand with the feet wider than hip-distance, then slowly hinge forward from the hips, letting the upper body hang loosely toward the floor. Rest the hands on the ground or the legs, taking several slow breaths. Walk the hands over to one foot, hold for a few breaths, and then repeat on the opposite side before returning to the center.
Wall Sit
The Wall Sit is a primary exercise for fatiguing the quadriceps and hip flexors, particularly the psoas muscle. Stand with the back against a wall and slide down until the knees are bent at a comfortable, yet challenging, angle, as if sitting in an imaginary chair. Hold this position, focusing on the mild burning sensation in the thighs, until the effort reaches a seven out of ten. This sustained contraction encourages the release of tension in the deep hip musculature.
Front Body Stretch
Following the Wall Sit, a gentle stretch of the front body helps release the fatigued hip flexors. Stand with feet slightly wider than the hips and place the hands on the lower back for support. Gently push the hips forward, creating a slight arch in the lower back, and hold the position while breathing deeply. This mild extension is then repeated with a gentle rotation of the torso to the left and right, opening the front of the body.
The Butterfly Bridge
The final exercises transition to the floor, where the tremor is invited to begin. Lie on the back with the knees bent and the soles of the feet together, allowing the knees to fall open into a butterfly position. Gently lift the hips a few inches off the floor, engaging the pelvic floor and psoas muscles in a light bridge position. Hold this lift for approximately one minute, creating a final moment of deep muscular engagement.
The Tremor Invitation
After lowering the hips from the bridge, the body is positioned to allow the tremor to start. The knees remain bent, and the feet are placed a short distance from the pelvis, slightly wider than the hips. The final step involves slowly moving the knees a few inches closer together, holding the new position to observe any sensation of shaking. This gentle adduction often creates the ideal conditions for the neurogenic tremor to spontaneously begin in the thighs and pelvis.
Safety, Modification, and Post-Session Integration
Practicing this technique requires safety and self-awareness to ensure the experience is beneficial and not overwhelming. The tremors should always be gentle and easily controlled, never forceful or painful. It is important to stay grounded throughout the process, remaining aware of the environment and the body’s current sensations. If the shaking becomes too intense, or if any discomfort or emotional overwhelm arises, the session should be immediately paused.
To stop or reduce the intensity of the tremor, simply straighten the legs flat on the floor, or place the feet flat and wide on the floor to increase stability. Individuals with pre-existing medical conditions, chronic pain, or a history of severe trauma should only undertake this practice under the guidance of a certified TRE provider. Professional supervision ensures the process is tailored to the individual’s capacity for release and regulation.
Once the tremoring has concluded naturally or has been intentionally stopped, proper integration is necessary. Lie flat on the back with the legs extended for several minutes, allowing the body’s energy and nervous system to settle. This resting period allows the body to integrate the physical release that has occurred. Following the session, taking time for quiet rest, a gentle walk, or journaling can support the body’s return to a balanced state.