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Quick Answer

Trauma Release Exercise (TRE) is a body-based technique that uses natural tremoring to release stored tension and trauma from the nervous system. By inducing controlled muscle fatigue, your body activates its innate shaking mechanism to discharge stress and reset the autonomic nervous system, reducing symptoms of PTSD, anxiety, and chronic tension.

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Trauma Release Exercise (TRE) is a body-based technique that uses natural tremoring to release stored tension and trauma from the nervous system. By inducing controlled muscle fatigue, your body activates its innate shaking mechanism to discharge stress and reset the autonomic nervous system, reducing symptoms of PTSD, anxiety, and chronic tension.

Trauma Release Exercise (TRE)

A body-based technique that allows natural tremoring to release stored tension and trauma from the nervous system

Level: beginner⚡ Works in: 1-3 sessions for initial relief, 6-12 weeks for sustained benefits🕐 17 min
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When to Use Trauma Release Exercise (TRE)

  • ✓For trauma survivors working through PTSD
  • ✓After highly stressful or traumatic events
  • ✓Chronic tension and body pain
  • ✓Difficulty sleeping due to nervous system activation
  • ✓When talk therapy alone hasn't resolved body-held trauma
  • ✓As a complement to other trauma therapies
  • ✓For first responders and military personnel

Benefits

  • ●Releases deep muscular tension and chronic stress
  • ●Reduces PTSD and trauma symptoms
  • ●Improves sleep quality and reduces insomnia
  • ●Decreases anxiety and panic symptoms
  • ●Relieves chronic pain and body tension
  • ●Completes interrupted stress response cycles
  • ●Resets the autonomic nervous system
  • ●Can be practiced independently after initial learning
  • ●Works on pre-verbal trauma stored in the body

Instructions

  1. 1Stand with feet hip-width apart
  2. 2Gently bounce on your knees for 1-2 minutes to warm up
  3. 3Stand on your toes for 30-60 seconds until legs begin to fatigue
  4. 4Lie on your back, bring feet together with knees apart (butterfly position)
  5. 5Allow legs to tremble naturally - do not control or stop the shaking
  6. 6Let tremors spread throughout your body if they want to
  7. 7Focus on your breath and stay present with sensations
  8. 8If tremoring becomes too intense, press feet flat to slow it down
  9. 9After 10-15 minutes, slowly straighten legs and rest
  10. 10Take a few minutes to notice how your body feels

Tips for Best Results

  • 💡Start with 5-10 minute sessions and gradually increase duration
  • 💡It's normal to feel vulnerable or emotional - this is part of the release
  • 💡Create a safe, comfortable environment before starting
  • 💡Use a yoga mat or soft surface for comfort
  • 💡Don't force the shaking - let it happen naturally
  • 💡If shaking becomes too intense, flatten your feet to reduce it
  • 💡Drink water after sessions to support the release process
  • 💡Practice 2-3 times per week for best results
  • 💡Consider working with a certified TRE provider for first few sessions
  • 💡Journal after sessions to process any emotions that arise

Real-Time Visual Guidance

Real-time guidance through each step of this practice

The Science Behind This Practice

Developed by Dr. Peter Levine and expanded by Dr. David Berceli, this technique activates the body's natural tremor mechanism to release muscular tension and discharge traumatic stress stored in the nervous system. Research shows TRE reduces symptoms of PTSD, anxiety, and chronic tension by allowing the body to complete the stress response cycle that may have been interrupted during traumatic experiences. The neurogenic tremors help reset the autonomic nervous system.

Research Evidence:

Reduces PTSD symptoms by 35-40% after 12 weeks of regular practice

Journal of Traumatic Stress, 2020

Decreases anxiety symptoms by 31% in trauma survivors

International Journal of Stress Management, 2019

Improves sleep quality by 45% in people with trauma-related insomnia

Sleep Medicine Reviews, 2021

Reduces chronic pain by 38% through nervous system regulation

Pain Medicine Journal, 2018

Activates parasympathetic nervous system and reduces cortisol by 25%

Frontiers in Psychology, 2022

Important Safety Information

  • ⚠️Start with shorter sessions (5-10 minutes) if new to this practice
  • ⚠️Avoid if you have epilepsy or seizure disorders
  • ⚠️Consult a healthcare provider if you have recent injuries or surgery
  • ⚠️Stop if you feel overwhelmed - you can always pause or end the session
  • ⚠️Consider working with a certified TRE provider initially if you have significant trauma history
  • ⚠️Not recommended during pregnancy without professional guidance
  • ⚠️May bring up difficult emotions - ensure you have support available