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Breath and sound

Breath and sound are powerful allies in TRE™. Breathing techniques can both intensify and regulate the process. Vocalisations can facilitate release that physical tremoring alone doesn’t reach.

Your voice is part of your body

Many of us learnt to suppress our voice: not to cry, not to yell, not to express. In TRE™, allowing sound is part of reclaiming your full body. Your voice isn’t separate from your physical release.

Breath​

Breath is both a window into your nervous system and a way to influence it. Each inhale gently activates; each exhale settles. By adjusting the rhythm, depth, or pace of your breathing, you can intensify tremors, calm them, or simply let the body find its own way.

For more on breathwork, both as a standalone practice and integrated with TRE™, see Breathwork.

Methods​

  • Natural breathing — Allow breath to flow without controlling it. Simply notice without changing.
  • Extended exhale — Inhale for 4 counts, exhale for 6–8 counts. Calming and regulating.
  • Chest and diaphragm opening — Place a rolled blanket under your upper back (between shoulder blades). Let arms fall open. Alternatively, you can place your hands gently around your lower ribs to bring awareness to the diaphragm. Breathe deeply for 1–2 minutes, then remove the roll and notice any movement.
  • Connected breathing — No pause between inhale and exhale; breath flows continuously. Can deepen or intensify.
  • Breath hold — Inhale fully, hold for 5–10 seconds, release and breathe normally. Can intensify tremors significantly.
Breath holding

Holding the breath can intensify tremors on release and may access deeper material. Stop if it becomes uncomfortable, and avoid this technique if you’re prone to overwhelm.

Sound​

Sound works through multiple pathways. The vagus nerve connects directly to the larynx, so vocalising stimulates vagal tone. Vibration moves through tissue, and exhaling with sound activates the parasympathetic nervous system.

Spontaneous sounds

During TRE™, sounds may want to emerge naturally: sighs, yawns, groans, humming, crying, laughter, or wordless vocalisations. Don’t suppress what wants to come, but equally don’t force what isn’t arising. The body knows what it needs.

Methods​

  • Sighing — Inhale normally, then exhale through an open mouth with an audible sigh. Repeat 3–5 times.
  • Humming — Inhale through your nose, then exhale with closed lips making an ‘mmm’ sound. Feel the vibration in your face, head, and chest. Continue for several breaths.
  • Voo sound — From Somatic Experiencing®: inhale deeply, then exhale with a low ‘voo’ sound. Feel the vibration in your chest and belly. Continue until breath naturally completes.
  • Lion’s breath — Inhale through your nose. Exhale forcefully through a wide open mouth, sticking your tongue out, eyes wide, making a ‘haaa’ sound. Relax your face and repeat.