What are neurogenic tremors and why do they help?

Neurogenic tremors are your body's natural mechanism to discharge excess tension and stress energy. Many animals shake after stressful events. In humans, this response is often suppressed. TRE reactivates it to release stored tension.

Is it normal for tremors to spread beyond my legs?

Yes, tremors often spread to hips, torso, shoulders, and even jaw as your body releases tension. This is normal and beneficial. If it becomes too intense, simply bring your knees together to stop.

How often should I practice simplified TRE?

Start with 2-3 times per week for 5-10 minutes. As you become comfortable, you can practice daily. Many people do it before bed to improve sleep. Listen to your body - if you feel drained, reduce frequency.

Why simplified TRE instead of full TRE?

This simplified version skips the standing fatigue exercises and goes directly to the tremoring position. It's more accessible, takes less time, and is ideal for daily practice or those with physical limitations.

Quick Answer

Simplified TRE (Trauma Release Exercises) uses the butterfly position lying down to trigger natural neurogenic tremors that release stored muscular tension and stress. Lie on your back, bring feet together, let knees fall apart, and allow your legs to tremor naturally for 5-10 minutes. This activates your body's innate mechanism to complete interrupted stress responses.

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Tension Release (Simplified TRE)

A simplified lying-down version of TRE that allows natural leg tremors to release tension without the full exercise sequence

Level: beginner⚡ Works in: Immediate tension release; cumulative benefits over weeks🕐 10 min

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When to Use Tension Release (Simplified TRE)

✓Before bed to improve sleep
✓After stressful days
✓When feeling physically tense
✓Those who hold tension in legs/hips
✓Gentle daily stress release
✓Those who cannot do full TRE exercises

Benefits

●Releases stored muscular tension
●Completes interrupted stress responses
●Reduces cortisol levels
●Improves sleep quality
●Calms the nervous system
●Releases chronic holding patterns
●Reduces physical symptoms of stress
●Can help process trauma somatically

Instructions

1Lie down on your back on a comfortable surface
2Bend your knees and place feet flat, hip-width apart
3Slowly bring feet together while letting knees fall apart (butterfly position)
4Adjust the width between your feet to find where legs want to tremor
5Allow any natural trembling or shaking to happen
6Do not control or force the tremors - let them be natural
7Breathe naturally and stay present with the sensations
8If tremors become too intense, bring knees together or press feet flat
9After 5-10 minutes, slowly straighten your legs
10Rest for a few minutes before getting up

Tips for Best Results

💡Find the "sweet spot" where tremors happen naturally
💡Do NOT force or control the tremors
💡Bring knees together to reduce intensity if needed
💡Start with just 5 minutes if new to practice
💡Tremors may spread to other body parts - this is normal
💡Stay curious and present with the sensations
💡Breathe naturally - don't hold your breath
💡Rest afterward before getting up

Real-Time Visual Guidance

Real-time guidance through each step of this practice

exercise

rest

focus

The Science Behind This Practice

This is a simplified, accessible version of Trauma Release Exercises (TRE) developed by Dr. David Berceli. Unlike the full TRE protocol which includes standing exercises, this version goes directly to the butterfly position to induce neurogenic tremors. The mechanism is the same: activating the body's natural tremor response to release muscular tension and complete interrupted stress responses. This shorter version is ideal for daily practice, before sleep, or for those who cannot do standing exercises. Research shows even brief tremoring sessions can reduce cortisol and improve nervous system regulation.

Research Evidence:

TRE significantly reduces PTSD symptoms and improves quality of life

Journal of Traumatic Stress, 2017

Neurogenic tremors reduce cortisol and improve heart rate variability

Frontiers in Psychology, 2019

Self-induced tremoring reduces muscular tension and anxiety symptoms

Body, Movement and Dance in Psychotherapy, 2018

Important Safety Information

⚠️This is gentler than full TRE but still activates the nervous system
⚠️Start with 5 minutes if you are new to this practice
⚠️Avoid if you have epilepsy or seizure disorders
⚠️Stop if you feel overwhelmed or dissociated
⚠️Best practiced in a safe, comfortable environment

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