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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Exercício de Liberação do Trauma (TRE)

Uma técnica corporal que permite tremores naturais para liberar a tensão armazenada e o trauma do sistema nervoso

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 Exercício de Liberação do 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

Instruções

1Fique em pé com os pés afastados na largura do quadril
2Salte suavemente sobre os joelhos por 1-2 minutos para aquecer
3Fique na ponta dos pés por 30-60 segundos até que as pernas comecem a ficar cansadas
4Deite-se de costas, junte os pés com os joelhos separados (posição borboleta)
5Permita que as pernas tremam naturalmente - não controle nem pare o tremor
6Deixe os tremores se espalharem por todo o corpo se quiserem
7Concentre-se na sua respiração e permaneça presente com as sensações
8Se o tremor ficar muito intenso, pressione os pés no chão para desacelerá-lo
9Após 10-15 minutos, endireite lentamente as pernas e descanse
10Tire alguns minutos para notar como seu corpo se sente

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

Orientação Visual em Tempo Real

Real-time guidance through each step of this practice

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A Ciência Por Trás Desta Prática

Desenvolvida pelo Dr. Peter Levine e expandida pelo Dr. David Berceli, esta técnica ativa o mecanismo natural de tremor do corpo para liberar a tensão muscular e descarregar o estresse traumático armazenado no sistema nervoso. A pesquisa mostra que o TRE reduz os sintomas de TEPT, ansiedade e tensão crônica ao permitir que o corpo complete o ciclo de resposta ao estresse que pode ter sido interrompido durante experiências traumáticas. Os tremores neurogênicos ajudam a restabelecer o sistema nervoso autônomo.

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

⚠️Comece com sessões mais curtas (5-10 minutos) se for novo nesta prática
⚠️Evite se tiver epilepsia ou distúrbios convulsivos
⚠️Consulte um profissional de saúde se tiver lesões ou cirurgias recentes
⚠️Pare se sentir-se sobrecarregado - você sempre pode pausar ou encerrar a sessão
⚠️Considere trabalhar com um provedor certificado de TRE inicialmente se tiver histórico significativo de trauma

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