Modern life leaves many of us stuck in a loop of tension — whether from daily stress, unresolved trauma, or constant overthinking. TRE, short for Tension and Trauma Releasing Exercises, offers a surprisingly simple way to let go of that tightness from the inside out. Developed with the nervous system in mind, TRE uses gentle body movements to trigger the body’s natural shaking response — a built-in way to physically discharge stress and restore calm.
What Is TRE?
Natural Healing Through the Body
TRE was developed by Dr David Berceli, a trauma and stress relief expert, as a set of simple exercises that help the body release tension. It’s not a talk-based method. Instead, TRE activates a gentle shaking or trembling in the muscles, particularly in the hips and legs, which signals the body to let go of stored stress.
These tremors aren’t dramatic — they’re small, rhythmic, and soothing. The idea is to access the body’s natural recovery process without needing to relive emotional pain.
Safe and Self-Regulated
One of TRE’s biggest benefits is that it’s self-regulating. Once you learn the exercises, you can choose how much, how long, and how deeply to go — making it ideal for people who want to feel empowered in their own healing journey.
The Benefits of TRE
- Releases Deep Muscle Tension: TRE focuses on muscles that are often tight due to chronic stress — especially in the pelvis and lower back. When these muscles relax, the whole body can start to unwind.
- Supports the Nervous System: The gentle shaking of TRE helps calm the overactive sympathetic nervous system (the one that handles fight, flight, or freeze). This invites a shift into the parasympathetic state — where rest, digestion, and healing happen.
- Improves Emotional Regulation: By creating a safe outlet for stress and emotion, TRE can reduce anxiety, irritability, and emotional overwhelm. People often report feeling calmer, clearer, and more grounded after a session.
- Builds Resilience Over Time: With regular use, TRE can help the body bounce back more easily from everyday stress. It trains your system to recognise and release tension before it builds up into burnout.
Who Can Benefit from TRE?
- Everyday Stress Holders: Whether it’s parenting, caregiving, frontline work, or long hours at a desk, stress piles up in the body. TRE is gentle enough to help almost anyone release that weight.
- Trauma Survivors: While TRE isn’t a replacement for therapy, it can be a powerful complement — especially for those whose trauma lives in the body more than in memory. It offers a non-verbal, safe way to reconnect with physical safety.
- Mental Health and Wellness Professionals: Counsellors, social workers, educators, and support workers can benefit from using TRE both personally and professionally. It’s a sustainable way to manage the emotional load of helping others.
What Makes TRE Different?
No Storytelling Required
Unlike many healing methods that require talking through the pain, TRE allows healing to happen without words. This is especially helpful for those who find verbal expression difficult or exhausting.
It’s Simple and Portable
You don’t need special equipment or a fancy space. TRE can be done at home, in a park, or wherever you feel safe and comfortable.
Empowers Self-Healing
Learning TRE gives you a tool that you can return to anytime, especially during emotionally heavy periods. It puts healing back in your own hands — or rather, in your own body.
