TRE – what is it, how does it work, and what are the effects?
The TRE method is a body-mind practice that triggers involuntary muscle tremors, allowing the body to release stress and tension stored from trauma, emotions, and past experiences. This increasingly popular training method is used worldwide to boost well-being and energy levels while helping to ease anxiety and improve overall quality of life. But what exactly is TRE therapy? How do you perform TRE exercises? And can they be practiced at home?
Table of contents
What is the TRE method?
TRE (Tension & Trauma Releasing Exercises) is a technique that helps release tension stored in the body by activating the natural mechanisms of bodily flexibility and vibration.
This approach is a form of self-regulation often used to support therapy for post-traumatic stress. It involves a sequence of physical movements designed to generate neurogenic tremors, which help rebalance the nervous system and release old patterns and defensive responses.
TRE technique - a brief history
The TRE exercise method was developed around 1992 by David Berceli, a former soldier and humanitarian worker who lived and worked in war-torn and disaster-affected regions.
He became especially interested in emotional regulation and trauma recovery, inspired in part by the work of psychotherapist Alexander Lowen, who described the therapeutic potential of body tremors. Berceli observed similar tremors in people under extreme stress in war zones.
Motivated by these observations, he set out to create a method that would effectively reduce stress and tension. He drew from bioenergetic analysis, as well as elements of yoga and tai chi, to develop a practice that could help soldiers process emotions even on the front lines – and assist anyone dealing with chronic stress.
The result was TRE: a technique that reduces tension by initiating tremors in the body and encouraging muscles and connective tissue to relax, which may also help regulate emotions and restore physical balance.
What does TRE therapy involve?
TRE therapy is a valuable tool for releasing everyday tension, but in cases of trauma, PTSD, or psychosomatic disorders, it should be used only as a complement to psychotherapy or other professional treatments.
TRE training can be practiced independently using online resources, such as videos of certified instructors. However, for beginners, it’s strongly recommended to work with a qualified professional who can guide you through the exercises and help you process any emotions that may arise, supporting emotional balance along the way.
TRE sessions can be done one-on-one or in group settings, depending on individual needs. While personal sessions may feel more comfortable, group classes also offer several benefits. Current research suggests that group TRE sessions can increase feelings of safety and accountability, encouraging regular practice. Being part of a group may also enhance self-awareness and social support – and some findings show that it’s easier to trigger tremors and release built-up tension when exercising alongside others.
What do TRE exercises involve?
TRE exercises are designed to activate the body’s natural tremor response, starting from the center of gravity – the pelvis. When the body, burdened with stress and tension, begins to shake during these movements, it gradually relaxes and releases excess strain.
A typical TRE session begins with standing exercises that warm up and stretch the body. The focus then shifts to the feet to bring attention downward. The practice continues with movements performed while lying on the back, where strong emotions, memories, and sensations may surface – this is where a mat can enhance comfort.
After completing the exercises, it’s important to remain lying or sitting for a few minutes to observe and reflect on the changes experienced in the body.
Since each person reaches the tremor phase at a different pace, supervised TRE sessions generally last at least 60 minutes. The number of sessions and frequency needed can vary, but weekly practice over a 2-3 month period is commonly recommended.
TRE training - sample exercises
In TRE, precision is less important than being present with your sensations during each movement. What matters most is the internal experience and the connection with your body.
A basic set of TRE exercises may include:
- Grounding: Stand barefoot with feet shoulder-width apart, knees slightly bent. Shift your weight onto the outer edge of one foot and the inner edge of the other. Hold for about 30 seconds, then repeat on the other side. Focus on your breath and the feeling of your feet on the ground.
- Heel Raises: With relaxed knees, raise the heel of one foot and slowly lower it until you feel a stretch in your calf. Relax, then switch sides.
- Invisible Chair: Stand with your back against a wall and lower into a seated position as if sitting on a chair. After 5 minutes, move away from the wall and bend forward, staying in this stretch for 3–4 minutes.
- Lying Vibrations: Lie on your back with the soles of your feet together and knees apart. Lift your pelvis slightly and hold for 60 seconds. Then lower it and bring your knees closer together, as if squeezing an imaginary ball between them. Hold for about 5 minutes, then gradually bring the knees closer until the body starts to tremble. Do not continue for more than 15 minutes.
- Recovery: After the intense sensations and body tremors, lie still for 3–4 minutes to relax and calm your system.
TRE for anxiety and trauma release
TRE training is a set of exercises that help relax muscles and connective tissue, relieving tension and restoring balance to the body. It activates neurogenic tremors – spontaneous shaking that loosens stress-induced muscle tension. This method supports emotional regulation and serves as a tool for trauma release.
Although the exact mechanisms behind TRE have not been conclusively proven in clinical trials, existing studies suggest that the nervous system tremors initiated by these exercises can release deeply held tension and help regulate the autonomic nervous system. This may lead to a state of calm and relaxation. In addition to physical movement, herbal supplements such as ashwagandha, lemon balm, or green tea may also support the relaxation process.
Research so far shows that TRE techniques can be effective in treating PTSD, anxiety disorders, and general stress. They may also improve mood, sleep quality, and reduce tension-related pain. TRE enhances emotional resilience, body awareness, and self-regulation.
TRE - side effects and contraindications
TRE is generally considered safe, but in some particularly sensitive individuals, it may trigger intense emotional responses or physical sensations not previously experienced.
Although TRE has many potential benefits, it’s not suitable for everyone. Inducing tremors is not recommended for pregnant women, or people with epilepsy, heart conditions, or blood pressure disorders. It should also be avoided by individuals with broken bones, joint injuries, or those recovering from surgery. People experiencing acute inflammation, schizophrenia, depression, or psychosis should not begin TRE without first consulting their healthcare provider.
The TRE method - summary
TRE exercises are simple, safe techniques that can complement conventional therapy. They support stress reduction, trauma recovery, emotional regulation, and overall well-being by increasing physical flexibility and bodily awareness. These exercises can be practiced with a trained provider in private or group sessions—or independently at home. While they offer many potential benefits, TRE is not appropriate for everyone and should be approached with care.
Bibliography:
- https://pubmed.ncbi.nlm.nih.gov/34522632/
- https://www.david-berceli.com/
- https://www.tmrjournals.com/public/articlePDF/20230922/30a06d79577ac91b2a74aebf68bd5d9c.pdf
- https://search.informit.org/doi/abs/10.3316/informit.572000656500810
- https://traumaprevention.com/wp-content/uploads/2021/09/2021-Almeida_Rodrigues_Effecs-of-TRE-on-HRV_Psychophysiological-Stress.pdf
- https://www.scirp.org/journal/paperinformation?paperid=130743