TRE means Trauma and Tension Release Exercise

I am a registered provider of TRE in Johannesburg, South Africa.

This method was developed by Dr David Berceli and is used all over the world.

It’s possible to teach yourself to do the exercises. YouTube offers many videos on TRE, including these official ones:

In the next two videos, Dr Berceli talks about the tremor mechanism.

TRE stimulates the tremors

By working specific leg muscles and the psoas muscles.

The psoas lie at the core of the body and are part of the flight-fight response. Among all mammals and some birds, tremoring is the natural way to release fear and shock. The tremors get rid of stress hormones and muscular tension. However, most people grow up learning to suppress this instinct.

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TRE® was developed as a safe method to guide people back into their natural tremors. Most people master the technique easily and can use it at home whenever they need to.

A registered TRE® provider adds value by

  • Checking that you’re doing the exercises correctly
  • Helping you to understand certain sensations
  • Addressing your specific needs
  • Answering questions and providing guidance

TRE® exercises are easy and safe for most people. TRE® does not build muscle strength but rather improves the resilience and calmness of the nervous system. This in turn improves our overall health.

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For some people, TRE brings rapid relief in one or two sessions. Such people might already have had verbal therapy and TRE then quickly resolves any physical issues related to past trauma. For other people, the benefits of TRE are gradual. The exercises reach deep down and clear out old trauma and accumulated stress. This can be a slow but profound healing journey, or it may simply be a case of better stress management.

What you need

For TRE

  • Stretchy or loose clothes
  • A private space
  • A wall to sit and stand against
  • A yoga mat or thick carpet to lie on
  • A small cushion for your head, neck or lower back if needed
  • About 15 minutes per session (at home)

What to expect

From TRE

The most common comment from people who do TRE® for the first time is “This feels weird!” Soon, they notice how natural and beneficial the tremors are.

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During the sessions, you’ll learn simple movements and stretches to induce a tremor in the psoas muscles. Then you’ll sit against a wall or lie on the floor in a position that allows the tremors to flow easily. Once you start to tremor, the session should continue for about 10 minutes. Don’t overdo it.

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At times during a session, people laugh or cry unexpectedly, and this can happen even without feeling much emotion. This is just part of the physical release our body needs. People sometimes feel sensations of warmth, cold, tingling or dullness in areas of the body. If you feel any discomfort, stop the tremors and rest. The TRE® provider will show you how to start and stop the tremors.

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People often want to sleep after TRE®. This is a sign of the parasympathetic state, which is exactly what we want to access. The parasympathetic state is the opposite of fight-flight and it allows us to heal. Please rest up and get an early night.

TRE® can help

  • Improve sleep
  • Reduce pain
  • Reduce anxiety
  • Integrate body and mind

HOW OFTEN

Are TRE sessions?

Once or twice a week is ideal. Up to four short sessions a week is okay, unless you’re prone to addiction, in which case limit it to twice a week. Doing TRE® too often or for too long can be counter-productive because this may reinforce old habitual patterns.

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Three or four initial sessions, spaced a week or two apart, are recommended for learning TRE®. After that, you can start doing the exercises at home.
If possible, continue to check in with the provider every 4 to 10 weeks for maximum benefit and to address any problems that might arise.

Our brains are wired for connection, but trauma rewires them for protection. That’s why healthy relationships are difficult for wounded people.

– Ryan North

Get in touch

TRE Sign (1)-1