TRE
TRE® (Trauma Release Exercises) is a simple approach to releasing tension and stress from the body. This practice involves completing seven exercises targeting the psoas muscles, which help trigger a natural shaking or “tremoring” throughout the body. Doing so enables individuals to release both acute and chronic stress while fostering a sense of balance, relaxation, and relief from tension. TRE® is accessible to everyone and is beneficial not only for managing everyday stressors but also for unearthing deeply rooted trauma.
Organic
Trauma Release Exercises (TRE®) function by fatiguing the muscles in the legs and hips, which sets off a natural shaking or tremoring response in the psoas muscle that runs from the lower spine through the pelvis. This muscle tends to tighten during the fight-or-flight response, protecting us by preparing for action—whether that means running, fighting, or curling up to shield the abdomen. During a TRE® session, these tremors often begin in the legs but can spread throughout the body, targeting areas where tension has accumulated and needs release. Although the tremors occur involuntarily and can happen autonomously, participants can control and halt them at any moment.
Accessible
At the heart of TRE® is the body’s innate ability to heal itself. Through a process called sequencing, these exercises target muscle tension, promoting a sense of balance and well-being. One of the best things about TRE® is its accessibility—no need for deep emotional processing, making it an ideal choice for anyone looking to elevate their self-care routine at home.
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TRE exercises activate a natural instinctive shaking/tremor response, leading to relaxation of the muscles and fascia. By easing tight muscles and the fascia, the pressure on the spine, neck, shoulders, and pelvis is reduced. When tension is released anywhere in the body, the brain recognizes this decrease in pain signals, prompting the release of new hormones that promote healing and overall well-being.
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Chronic stress and trauma are experiences that many of us face throughout our lives. When stress levels increase, our bodies often react instinctively, tightening muscles to cope with the pressure—often without our awareness. This physical response, over time, can lead to pain, anxiety, and chronic illness. Many people find that TRE has helped lower conflicts in their relationships, foster a deeper connection with themselves and others, improve sleep quality, boost energy, and relieve physical issues like migraines and back pain. By releasing stress held in the body, individuals can experience reduced inflammation, enhanced circulation, improved flexibility, and a more balanced mood.
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Like any new practice, TRE may require some time to adapt to. The warm-up exercises are designed to be straightforward, but it might take a little practice for some individuals. Once the exercises are learned and the shaking is initiated a few times, the process becomes quicker. We recommend dedicating at least 15 minutes to the shaking or tremor release for one session. Some people find the experience so beneficial that they choose to extend this time, while those dealing with more tension from traumatic events may begin with shorter sessions. Over time, many TRE practitioners discover they no longer need to complete the entire warm-up before activating the shaking release.
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TRE helps to relax tense muscles and the body’s fascia, which can lead to the emergence of buried emotions for some individuals during deep release. Some people may not experience any specific emotional responses; instead, they may go through a physical shaking that results in reduced tension. All reactions are completely valid. Each session is a unique experience, and the body responds in its own way. The key is to allow this process to unfold naturally while staying within your window of tolerance.
These exercises target deeply held muscles and can activate emotions in unfamiliar or uncomfortable ways. If you encounter strong emotions or sensations during TRE®, it's advisable to pause the exercises. Straighten your legs and lock your knees for a few minutes; this position can help ground you back in the present moment. Alternatively, curling up in a ball, taking a walk, or going outside can help anchor you to your immediate surroundings.
It’s essential for individuals with any clinical diagnoses or psychiatric conditions, or those taking medications for various issues, to consult their healthcare provider or a qualified TRE Provider before beginning exercises. This ensures they learn the practice of TRE self-regulation appropriately.
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Strong shaking signifies that the body’s large muscles are breaking down ‘iceberg-like’ tension. These tension blockages result in vigorous shaking until they dissolve, allowing energy to flow more freely. Similarly, finer movements play a crucial role in addressing our tension patterns. It’s important not to judge the intensity of your shaking or its implications. This process will fluctuate in intensity, and you must trust that your body is performing exactly what it needs to release stored tension.