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Before you practise

Good preparation sets the stage for a safe and effective TRE™ session. This page covers everything you need to know before beginning.

Time required​

Session ComponentDuration
Preparation and grounding5–10 minutes
The seven exercises15–20 minutes
Tremoring5–15 minutes (beginners start shorter)
Rest and integration5–10 minutes
Total30–55 minutes

As you become familiar with the exercises, you may move through them more quickly. However, never rush the rest period: integration is essential.

Start short

For your first few sessions, limit tremoring to 5–10 minutes. You can always do more as you build capacity. Shorter sessions that feel complete are better than longer ones that overwhelm.

Your practice space​

Your practice environment influences your nervous system’s sense of safety. Creating a supportive space gives your body the cues it needs to feel secure enough to release.

Physical requirements​

  • Enough floor space to lie down with arms and legs extended
  • A yoga mat, carpeted area, or other padded surface
  • Wall space or sturdy furniture for one exercise
  • Freedom from interruption (close the door, silence your phone)
  • Moderate temperature (you may feel cold during tremoring as blood flow shifts)
  • Soft or dim lighting if possible

Helpful additions​

  • Blanket for warmth during or after practice
  • Pillow or cushion for your head
  • Yoga blocks or thick books (for modifying exercises)
  • Water bottle nearby
  • Tissues if emotions arise
  • Timer (your phone works, but consider aeroplane mode)
The space sends signals

Your nervous system reads the environment. A calm, private, and comfortable space signals safety. A space where you might be interrupted, observed, or uncomfortable will keep your guard up. Invest the few minutes needed to create good conditions.

What to wear​

Comfortable clothing that allows full range of motion:

  • Loose trousers or shorts that do not restrict leg movement
  • T-shirt or comfortable top
  • Bare feet or non-slip socks
  • Remove belts, watches, jewellery that might be uncomfortable
  • Avoid anything that digs in when lying on your back

The exercises involve stretching and lying on the floor, so dress accordingly.

When to practise​

Good times​

  • Morning or evening when you have time to rest afterwards
  • When you are not rushed
  • At least two hours after eating
  • When you have 30–50 minutes available
  • Regularly (consistency supports cumulative benefits)

Times to avoid​

  • When highly activated or in crisis
  • Immediately after intense exercise
  • Late at night if it disrupts your sleep
  • Right before activities requiring focus
  • When unwell, feverish, or depleted

For beginners, two to three times per week is a reasonable starting frequency. As you become familiar with your own responses, you can adjust based on what works for your body.

More is not always better

Especially when beginning, resist the temptation to practise daily or for extended periods. The nervous system needs time to integrate releases. Over-practising can lead to feeling unsettled, over-tired, or emotionally raw. Start conservatively and increase gradually.

Mental preparation​

TRE™ invites a particular quality of attention: receptive rather than directive, curious rather than controlling.

  • Let go of expectations — Whatever happens is what was supposed to happen. There is no ideal experience to achieve.

  • Release the need to control — The tremors are involuntary: you don’t make them happen. Your role is to create conditions and then allow.

  • Commit to self-regulation — Decide in advance that you’ll slow or stop if needed. You are in charge, even though the tremors themselves are involuntary.

  • Embrace not-knowing — You don’t need to understand what is happening for it to be beneficial. The body has its own intelligence.

What beginners often experience​

During exercises​

  • Muscle fatigue, particularly in the legs
  • Slight shakiness from muscle tiredness
  • Wondering if you’re doing it correctly

When tremors begin​

  • Initial tremors often feel like muscle fatigue trembling
  • Movements may be subtle or barely noticeable
  • You might wonder if this is ‘really’ tremoring

Common first-session experiences​

  • Less happens than expected
  • Tremors are subtle or hard to perceive
  • The mind is busy, wondering if this is working
  • Some people fall asleep; others feel restless or uncomfortable being still
Trust the process

Many people expect dramatic shaking in their first sessions. Often, the early experience is subtle. This doesn’t mean nothing is happening. The body opens at its own pace. Be patient, and try not to judge your experience against what you imagine it should be.

A note on learning TRE™​

While TRE™ can be learnt from this guide, many people benefit from initial guidance from a Certified TRE™ Provider. They can:

  • Ensure you understand the exercises correctly
  • Help you develop self-regulation skills
  • Answer questions about your specific experience
  • Provide support if challenging material arises
  • Adapt the practice to any physical limitations

If possible, consider at least one session with a Certified TRE™ Provider before embarking on self-practice.