How TRE® (Tension & Trauma Releasing Exercises) Supports Trauma Healing
- Rebecca Rinnert
- 1 day ago
- 4 min read
What if your body already knew how to heal?
Tension & Trauma Releasing Exercises (TRE®) is a body-based method that supports trauma recovery—not through talking, but by gently allowing the body to do what it’s wired to do: release tension, shake off stress, and restore balance in the nervous system.
As a psychologist working with complex trauma, I’ve seen how TRE® can open up a new level of healing—especially for those who feel like talking isn’t enough anymore. Let’s explore how it works, why it helps, and how you can get started.
What is TRE®?
TRE® stands for Tension & Trauma Releasing Exercises, a series of simple movements developed by Dr. David Berceli. These movements gently fatigue specific muscles to naturally activate your body’s neurogenic tremor response—a shaking or vibrating mechanism that helps discharge stored tension and stress.
This shaking is not a sign of something wrong. It’s something deeply right—a return to the body’s innate way of releasing what it no longer needs to carry.
How Does TRE® Help With Trauma?
When we experience trauma or chronic stress, our nervous system often gets stuck in survival responses like fight, flight, or freeze. Over time, this can show up as anxiety, muscle tension, fatigue, digestive issues, emotional overwhelm—or a deep sense of disconnection.
TRE® helps by allowing the body to complete the stress cycle in a safe, supported way.
💡 Key benefits people report:
Feeling calmer and more grounded
Less anxiety and muscle tension
Better sleep
More emotional resilience
A deeper sense of safety in the body
The Biology Behind TRE®: What Happens in the Body
TRE® taps into the body's natural tremoring mechanism, which is regulated by the autonomic nervous system—specifically the parasympathetic branch, responsible for rest, digestion, and repair.
Here’s what happens:
Muscles in the pelvis, hips, and legs are gently activated
As they tire, the body begins to shake or tremble—this is the neurogenic tremor
Tremoring helps the body discharge stuck energy from unresolved stress or trauma
The vagus nerve (linked to parasympathetic function) is stimulated, helping the system down-regulate
Over time, this process can bring the nervous system out of chronic hyperarousal or shutdown and back into a more balanced, regulated state.
📚 Scientific Research & Resources:
Berceli, D. (2005). The Revolutionary Trauma Release Process
Grabbe, L., & Miller-Karas, E. (2018). The Trauma Resiliency Model: A “Bottom-Up” Intervention for Trauma Psychotherapy. Journal of the American Psychiatric Nurses Association
TRE for All, Inc. – https://traumaprevention.com
My Experience With TRE® as a Psychologist
I began integrating TRE® into my practice after years of working with talk therapy alone. Many clients—especially those with complex trauma or dissociation—struggled to feel safe in their bodies or even feel their bodies at all.
TRE offered something I hadn’t seen before:
🔸 A non-verbal, body-led healing process
🔸 A way for clients to reconnect with their inner safety, without having to relive their trauma
🔸 A practice they could learn and do at home, on their own terms
Some clients use TRE as a regular self-care tool. Others bring it into therapy sessions as part of their healing process.
My recommendation: A gentle and effective path to healing often includes a blend of TRE® (Tension & Trauma Releasing Exercises), Somatic Experiencing, and talk therapy. Each approach supports your nervous system in a different way—together, they create a deeper foundation for lasting regulation, connection, and emotional resilience.
How to Get Started With TRE®
TRE® can be practiced with a certified provider or, once you feel confident, on your own.
Here's how you can begin:
Work with a certified TRE® provider (like me!)
You’ll learn the movements safely and how to listen to your body.
You’ll receive support if strong emotions or physical sensations arise.
It’s especially recommended if you have a history of complex trauma, chronic illness, or dissociation.
Try TRE® at home (after being guided a few times)
Many people build it into their weekly or monthly self-care rituals.
Sessions are usually 10–20 minutes once the body is familiar with the process.
Remember, with TRE there’s no goal of shaking “more” or releasing everything at once. The healing happens in small waves—at your body’s pace.
Is TRE® Right for Me?
TRE® may be helpful if you:
✅ Struggle with anxiety, stress, or emotional overwhelm
✅ Feel disconnected from your body
✅ Have experienced trauma (recent or long ago)
✅ Live with chronic tension or fatigue
✅ Want to support your healing holistically
If you’ve tried talk therapy but feel something is still stuck—TRE® might be the missing link.
FAQ: TRE® & Trauma Healing
Is TRE® safe for everyone?
TRE® is generally safe, but it’s important to work with a provider if you have a history of complex trauma, medical conditions, or feel dissociated often. If you want to do TRE® for the first time I recommend doing it with a practioner for support and guidance.
Will I re-experience trauma during TRE®?
TRE® is designed to be gentle. Sometimes emotions come up, but you’re always in control of the process. The goal is not to relive anything—but to let the body discharge energy that no longer serves you.
Can I combine TRE® with therapy?
Absolutely. Many clients integrate TRE® into their therapy journey. It complements talk therapy beautifully, especially for trauma that lives in the body.
How often should I do TRE®?
Start slow—once a week or every two weeks. As you get comfortable, you can adjust the frequency to what feels supportive.
Ready to explore TRE® with support?
If this resonates with you, I’d love to guide you in experiencing TRE® safely and gently—so your body can begin to soften, unwind, and feel again.
👉 Book a TRE® session or free discovery call here. Or send me a message if you have any questions—I’m happy to connect
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