Is the shaking/tremoring normal? Why does my body do this?

Yes, completely normal! This is your body's innate mechanism for discharging stress. Animals naturally shake after stressful events. Humans have this same mechanism, but we often suppress it. TRE allows this natural process to happen.

How long until I feel benefits?

Many people feel immediate relaxation after the first session. For sustained benefits with trauma and chronic tension, practice 2-3 times weekly for 6-12 weeks.

What if I don't shake or tremble?

Not everyone tremors on the first try. Your body may need time to feel safe enough to release. Keep practicing, and consider working with a certified TRE provider who can help you find the right position.

Can TRE bring up difficult emotions or memories?

Yes, it can. As tension releases, emotions stored in the body may surface. This is part of the healing process. If you have significant trauma, work with a certified TRE provider or therapist.

How is TRE different from regular exercise?

TRE specifically activates the body's neurogenic tremor mechanism to discharge nervous system tension. Regular exercise is voluntary movement; TRE tremors are involuntary and happen at a neurological level.

Can I do TRE every day?

Start with 2-3 times per week. Daily practice can sometimes over-activate the release process. Your body needs time to integrate the changes between sessions.

Is TRE safe if I have a trauma history?

TRE is designed for trauma release, but if you have severe PTSD or complex trauma, work with a certified TRE provider or trauma therapist who can support you through the process.

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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Ejercicio de Liberación del Trauma (TRE)

Una técnica corporal que permite temblores naturales para liberar la tensión almacenada y el trauma del sistema nervioso

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 Ejercicio de Liberación del Trauma (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

Instrucciones

1Párate con los pies separados al ancho de las caderas
2Rebota suavemente sobre tus rodillas durante 1-2 minutos para calentar
3Párate en puntas de pie durante 30-60 segundos hasta que las piernas comiencen a fatigarse
4Acuéstate boca arriba, junta los pies con las rodillas separadas (posición mariposa)
5Permite que las piernas tiemblen naturalmente - no controles ni detengas el temblor
6Deja que los temblores se extiendan por todo tu cuerpo si quieren
7Concéntrate en tu respiración y mantente presente con las sensaciones
8Si el temblor se vuelve demasiado intenso, presiona los pies planos para ralentizarlo
9Después de 10-15 minutos, endereza lentamente las piernas y descansa
10Tómate unos minutos para notar cómo se siente tu cuerpo

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

Guía Visual en Tiempo Real

Real-time guidance through each step of this practice

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La Ciencia Detrás de Esta Práctica

Desarrollada por el Dr. Peter Levine y ampliada por el Dr. David Berceli, esta técnica activa el mecanismo natural de temblor del cuerpo para liberar la tensión muscular y descargar el estrés traumático almacenado en el sistema nervioso. La investigación muestra que TRE reduce los síntomas de TEPT, ansiedad y tensión crónica al permitir que el cuerpo complete el ciclo de respuesta al estrés que puede haber sido interrumpido durante experiencias traumáticas. Los temblores neurogénicos ayudan a restablecer el sistema nervioso autónomo.

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

⚠️Comienza con sesiones más cortas (5-10 minutos) si eres nuevo en esta práctica
⚠️Evita si tienes epilepsia o trastornos convulsivos
⚠️Consulta a un proveedor de atención médica si tienes lesiones o cirugías recientes
⚠️Detente si te sientes abrumado - siempre puedes pausar o terminar la sesión
⚠️Considera trabajar con un proveedor certificado de TRE inicialmente si tienes un historial de trauma significativo

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