TRE (Tension & Trauma Release Exercises) is a series of simple physical exercises designed to activate the body’s natural tremor mechanism to release tension, stress, and trauma.
Developed by Dr. David Berceli, it’s based on the idea that shaking or vibrating muscles helps the body discharge deep physical stress and emotional trauma.
The body stores much of our lived experience: our sensations, feelings, thoughts, beliefs, perceptions, all mental activity creates an energetic residue in the body. While exercise is a well-documented stress reliever, exercise alone will not help the nervous system get back to homeostasis.
TRE activates a deeper tension release.
Notice: once you stop TRE, pause for one minute. Breathe slow, and deep into your belly. Notice how you feel in your body. Then go on with your day!
Before you lie down, you might make the process more effective by tiring your muscles a bit. If you are someone who works out, do TRE after a workout. Immediately after if possible. While your muscles are still fatigued.
If you do not exercise, perhaps try a series of 3 rounds of ‘wall sits.’ That means you sit with your back and sacrum against a wall, knees bent so it’s like you are sitting in a chair, but you are leaning on the wall instead. Do it until you can’t, then rest and do it two more times. If you are not a person who exercises, this should be enough. If you need more, try more rounds.
Video Demonstration: Please watch all the way through, then use this video to guide you when you are ready to try. But please IGNORE the prompt to watch TV to distract yourself. Nope! I am not sure why he says that here because in other videos he agrees with me: make sure you breathe and stay fully present.
Take nice deep, slow belly breaths, and try to notice a sense of release/calm coming over you. Do this for 3-5 minutes, then straighten your legs out and PAUSE.
If you are interested in watching more about TRE, there are a ton of other videos on YouTube. Not all of them are great, though. Ask me about what you see if you are confused.
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