What is TRE™?
TRE™ (Tension & Trauma Releasing Exercises) is a simple, body-based practice that activates your natural tremor mechanism to release deep muscular tension and calm the nervous system. Developed by Dr David Berceli, TRE™ uses seven gentle exercises to induce neurogenic tremors that help discharge stress and restore balance. Once learnt, it requires no equipment and can be practised anywhere for the rest of your life.
Your body already knows how to do this
Animals shake after stress: a dog after a fright, a deer after escaping danger. This is not random behaviour. It is an innate mechanism that mammals use to discharge stress and return to balance.
Humans have this same mechanism, but most of us have learnt to suppress it.
As children, many of us were told to ‘stop shaking’ or ‘calm down’. We learnt that trembling was a sign of weakness or fear, and we held it in. Over time, this suppression became habitual.
TRE™ reawakens what your body already knows how to do.
How it works
TRE™ uses seven gentle exercises to fatigue the muscles where chronic tension lives, particularly the psoas and hip flexors. These are deep muscles that connect directly to your stress response.
After the exercises, you lie down in a simple position: knees bent, feet together, knees falling gently open. From this position, your body begins to tremor.
These are not the tremors of fear or cold. They are neurogenic tremors: involuntary vibrations generated by your nervous system to release held tension. They typically start in the legs but can spread through the belly, chest, shoulders, and jaw.
The tremors are not something you do. They are something you allow.
What it feels like
Everyone’s experience is different. The tremors might be:
- Fine vibrations, barely visible, or larger rocking movements
- Gentle and soothing, or vigorous and powerful
- Accompanied by warmth spreading through your body, spontaneous yawns, deep sighs, or stomach gurgles as your digestive system comes back online
Some people feel emotions arise. Others feel nothing but physical release. Many describe a profound sense of calm afterward, a feeling that something they had been carrying has been set down.
There is no single ‘right’ experience. Your body determines what it needs.
Not just for trauma
TRE™ was developed by Dr David Berceli while working in war zones and disaster areas. He observed that children naturally tremored during bomb attacks, while adults suppressed the same response. This led him to ask: what if the shaking is not a symptom of fear, but a resolution of it?
You do not need to have experienced major trauma to benefit from TRE™.
Modern life is stressful. Work pressure, relationship challenges, financial worries, and constant information overload activate your nervous system repeatedly. The body holds this tension in chronic patterns: tight shoulders, clenched jaw, shallow breathing, persistent tension in the stomach.
TRE™ offers a way to discharge accumulated stress before it becomes chronic: regular maintenance for your nervous system.
Why it matters
Most approaches to stress work from the top down: change your thoughts, shift your beliefs, talk through your problems. These have value. But certain tensions live deeper than thoughts can reach.
If your physiology is stuck, you are stuck.
You can understand your patterns perfectly and still feel the same tightness in your chest. You can know intellectually that you are safe and still feel your body bracing for threat.
TRE™ works from the bottom up. It does not require you to understand, remember, or process anything. The tremors release what the body is holding, regardless of whether you know why it is there. Your conscious mind can step aside while your nervous system does what it is designed to do.
This is not magic; it is biology.
What you can expect
- In your first sessions — You will learn the exercises and become accustomed to the unusual sensation of allowing your body to move on its own. Many people feel deeply relaxed afterward. Sleep often improves that night.
- Over weeks — You will find your rhythm: how often to practise, how long to tremor, what positions work best for your body. You will develop the self-regulation skills to work safely with whatever arises.
- Over months — The changes accumulate. Chronic tension patterns begin to shift. You may notice you are less reactive, more resilient, sleeping better. The tremors themselves often evolve, spreading to new areas as deeper layers become accessible.
Progress is not linear. There are plateaus and integration periods. Consistent practice builds something real: a nervous system with more capacity, a body that feels more like home.
Safe and self-directed
TRE™ is designed to be practised on your own, once learnt. You are always in control:
- You control intensity — Move your knees closer together to reduce tremors, further apart to increase them
- You can stop anytime — Straighten your legs and engage your muscles; the tremors stop immediately
- You set the pace — Start with shorter sessions (10–15 minutes of tremoring) and build gradually
The key skill is self-regulation: learning to work within your capacity, to recognise when to ease off, and to trust your body’s signals. This guide teaches these skills thoroughly.
If you have significant trauma history or a sensitive nervous system, consider starting with a Certified TRE™ Provider who can offer personalised guidance.
Getting started
- Learn from this guide — Start with Foundations to understand the principles, including the nervous system, polyvagal theory, and why body-based approaches work. Then move to Practice for detailed instruction on the exercises, self-regulation, and structuring your sessions.
- Work with a Provider — A Certified TRE™ Provider can teach you in person or online, ensuring you learn correctly and develop solid self-regulation skills. Most people need 3–5 sessions before confident self-practice.
- Both — Use this guide as a comprehensive reference while getting personalised support from a Provider.
However you begin, you are learning a practice you can use for life: no ongoing costs, no dependence on anyone else, just you and your body’s innate capacity to release, regulate, and heal.
Frequently asked questions
Is TRE™ safe?
Yes, TRE™ is designed to be safe and self-directed. You control the intensity of the tremors and can stop them at any time by straightening your legs. The key is learning self-regulation: starting with shorter sessions, staying within your capacity, and building gradually. If you have significant trauma history or a sensitive nervous system, consider starting with a Certified TRE™ Provider.
Learn more: Self-regulation
How long does a TRE™ session take?
A typical session takes 30–40 minutes: approximately 15–20 minutes for the seven exercises, followed by 10–20 minutes of tremoring and rest. As you become familiar with the exercises, you may move through them more quickly. Beginners should start with shorter tremoring periods (10–15 minutes) and build gradually.
Learn more: The seven exercises
How often should I practise TRE™?
Most people benefit from practising 2–3 times per week. Daily practice is not recommended, especially when starting out, as the nervous system needs time to integrate. Pay attention to how you feel in the days following practice and adjust frequency accordingly.
Learn more: Building a sustainable practice
Do I need a therapist to learn TRE™?
TRE™ is designed for self-practice once learnt. Many people learn successfully from guides like this one. However, working with a Certified TRE™ Provider for 3–5 sessions can help ensure you learn correctly and develop solid self-regulation skills. This is particularly recommended if you have a trauma history or find the tremors difficult to regulate.
Learn more: Finding support
What if I do not tremor?
Some people do not tremor in their first session, and this is normal. The tremor mechanism may need time to reawaken after years of suppression. Continue with the exercises, focus on the muscle fatigue, and allow whatever happens. Most people begin tremoring within a few sessions.
Learn more: The tremor mechanism
Can TRE™ bring up difficult emotions?
Yes, sometimes. The body stores emotions alongside tension, and releasing one can release the other. If emotions arise, allow them without fighting, practise self-compassion, and use grounding techniques if needed. This is a normal part of the process and typically passes. If you find emotions overwhelming, shorten your sessions or work with a Provider.
Learn more: