Somatic Trauma Release Exercises (TRE)
Gentle shaking practice for releasing stored trauma and tension from the nervous system
Tension and Trauma Release Exercises (TRE) involve gentle movements that trigger the body's natural tremoring reflex, releasing accumulated tension and trauma stored in muscles. The practice is based on the observation that animals naturally shake after stressful events. TRE is profoundly healing for trauma survivors, reducing PTSD symptoms, anxiety, and chronic pain. The shaking is involuntary and often cathartic, allowing the body's innate wisdom to guide the process.
How to start
- 1Learn TRE from certified practitioners or comprehensive videos
- 2Start with foundational stretches that fatigue hip flexors
- 3Lie on your back with knees bent, feet flat
- 4Allow natural tremoring to emerge from your legs and body
- 5Don't force or control the shaking—let it happen organically
- 6Practice 5-15 minutes, 2-3 times weekly under professional guidance
What you'll need
- Yoga mat or soft surfaceEssential~$30
- Comfortable clothingEssentialFree
- Optional: blanket for groundingNice to have~$20
Where to learn more
Plot twists
Ways to spice this up when the basics get boring.
- Combine with breathwork for integration
- Practice in group TRE sessions for mutual support
- Use journaling after sessions for emotional processing
The involuntary nature removes decision-making. Physical movement + emotional release can be deeply rewarding.
TRE was developed by David Berceli, a trauma specialist, after observing how survivors' bodies naturally tremored to release shock and stress.
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