TRE

Tension and Trauma Releasing Exercises

TRE is a gentle, self-empowering technique designed to help the body naturally release deep tension and stress.

Using guided exercises to safely activate your innate tremoring response, TRE facilitates the physical release of stress and trauma while promoting balance and resilience in the nervous system.

TRE is a gentle, self-empowering technique designed to help the body naturally release deep tension & stress.

Using guided exercises to safely activate your innate tremoring response, TRE facilitates the physical release of stress and trauma while promoting balance & resilience in the nervous system.

TRE can help you to...

Gain greater resilience mentally, emotionally & physically.

Reduce physical tension in muscles and fascia.

Improve sleep quality and combat insomnia.

Boost energy levels by releasing chronic tension.

Increase flexibility & mobility through myofascial release.

Foster a deeper connection to your body.

Learn more on traumaprevention.com

HOW DO TRE EXERCISES WORK?

These exercises gently fatigue specific areas of your body and encourages your nervous system to shift into the parasympathetic “rest and digest” state. What makes TRE exercises unique is that they reconnect your body with its natural ability to tremor. These tremors (or “muscle twitches”) are involuntary, yet remain under your conscious control, allowing you to safely release tension, stress, and trauma on a physiological level.

WHY DO WE TREMOR?

Neurogenic tremors are a natural part of your body’s physiology, though they’re often suppressed due to societal and cultural conditioning.

When your autonomic nervous system (ANS) perceives a threat—whether physical, emotional, or mental—it activates the sympathetic “fight or flight” response. Stress hormones like adrenaline and cortisol are released, increasing your heart rate, speeding up your breathing, and redirecting blood flow away from internal organs to your skeletal muscles, essentially preparing your body to take action. At the same time, systems like digestion, the immune system, and reproductive system are temporarily “switched off” because they’re not essential for immediate survival.

This response is crucial in emergencies, but after the threat has passed, your body is designed to eliminate excess cortisol, tension, and energy—especially when you haven’t physically acted on the threat. At this point, the parasympathetic “rest and digest” branch of your nervous system is meant to fully engage, guiding your body back into restoration and homeostasis. When allowed to happen in a safe environment, this process not only relieves physical stress but can also provide deeper emotional and psychological relief.

IF IT HAPPENS NATURALLY, WHY DO I NEED TO PRACTICE?

As humans, we’ve been taught to suppress this natural reaction. We’ve learned to “hold it together”, which prevents our bodies from releasing unnecessary tension. Over time, suppressing this response leads to a buildup of chronic stress and tension, which can disrupt multiple systems in the body and impact our overall mental and physical well-being. With TRE, you’re consciously giving your body permission to complete the stress-release cycle, helping it remember and re-engage the natural tremoring mechanism to restore balance. It’s a self-empowering tool that allows you to reconnect with your body, self-regulate, and access the restorative benefits of the parasympathetic system.

CAN I DO THIS ON MY OWN?

Yes! TRE is a practice you should be able to do on your own, whenever and wherever you feel the need. It's designed to empower you to take care of yourself and reconnect with your body’s natural ability to unwind.

The benefit of working with a certified practitioner (whether in a group or one-on-one) through an initial guided approach is to establish a strong foundation by learning how to safely and effectively work with your body’s innate processes, building the understanding and skills you need to practice with confidence on your own. At the same time, experiencing this alongside loved ones or with a supportive facilitator can create a safe, nurturing environment that helps your body fully relax and release.

“Being in the presence of someone who is calm and centered can give us the space to let go of what no longer serves us.”

- Bessel van der Kolk -

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WHAT CAN I EXPECT FROM A TRE SESSION?

Most people start with six sessions, though every body is unique—some may need a few more before feeling ready to practice on their own. The goal is for TRE to become something you can use for the rest of your life.

In our hour-long sessions, we’ll move through the TRE exercises at a pace that suits your body’s needs. You’ll then settle on your back as your body begins to tremor naturally—this process, called neurogenic tremoring, helps release stored tension.

As soon as you feel ready, you'll be able to start doing TRE® by yourself as a self-regulation tool. Throughout, we’ll focus on creating a lasting approach to stress relief that works for your unique body, and I’m just a message or call away to support your practice at home.

"We hold trauma in the body, not just the mind, and healing must involve releasing it from where it is stored."

- David Berceli, PhD -

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NOTE: TRE is not a substitute for medical treatment but serves as a powerful complementary tool. By supporting your nervous system’s natural ability to regulate itself, TRE promotes balance, resilience, and a greater sense of ease in both body and mind.

Frequently Asked Questions

What is TRE®, and how does it work?

TRE (Tension & Trauma Release Exercises) is a series of exercises designed to help your body release deep-seated tension. Through gentle, guided tremors, TRE activates the body’s natural stress release mechanism, helping you feel more relaxed and at ease.

How many sessions will I need to do?

Most people benefit from around 6 sessions, though each person’s journey is unique. Some may experience relief in fewer sessions, while others may enjoy ongoing support to deepen their practice.

What can I expect in a session?

In each session, we’ll work through a series of exercises at a pace that feels comfortable for you. Sessions are designed to help your body gradually release tension, with my guidance and support throughout. You’ll end the session feeling grounded, relaxed, and more connected.

How long is a session?

A TRE session is usually 60min and a Breathwork session can range from 30min to 2 hours.

What is stress?

STRESS is the body's natural response to demands or challenges, and it can be both positive and negative.Positive stress, known as eustress, motivates us, enhancing focus and performance, like preparing for an important event or taking on a new challenge. On the other hand, negative stress or distress occurs when stress becomes overwhelming or prolonged, leading to negative effects on our mental and physical health. While eustress helps us grow and adapt, distress can create tension, anxiety, and burnout, recognising this helps us build resilience and cultivate a more regulated nervous system.

What is trauma?

TRAUMA is the body’s response to an overwhelming event or series of events that exceed our ability to cope. It can result from a range of experiences, from accidents or injury to emotional abuse or loss, leaving the body and mind in a state of heightened alertness or complete shutdown (dissociation).

You can experience trauma with a small 't,' which refers to everyday experiences that overwhelm the nervous system, such as ongoing stress, conflict, or loss.Trauma with a capital 'T' refers to significant, often life-altering events like accidents, abuse, or severe emotional distress. Both forms can leave lasting imprints on the body and mind, disrupting our sense of safety and creating patterns of physical and emotional tension that persist long after the experience.

Can TRE or Breathwork help with anxiety and stress?

Yes, TRE and Breathwork can be very effective for reducing symptoms of anxiety and stress. By activating your body’s natural relaxation response (the Parasympathetic Nervous System), these practices help calm your nervous system and promote a sense of peace and well-being.

Do I need to relive past trauma for this to work?

No, TRE and Breathwork do not require you to revisit past experiences. We focus on a “bottom-up” approach, meaning we work with the body on a physiological level rather than reliving memories or discussing specific events from an intellectual place.

Can I practice TRE and Breathwork at home?

Yes! Once you’re comfortable, you’ll be able to practice on your own, and I’m available for any questions or support. This approach empowers you to manage your well-being independently.

Is there anyone who shouldn’t do TRE or Breathwork?

TRE and Breathwork are generally safe for most people, but those with certain medical conditions should consult a healthcare professional. Please contact me if you’re unsure, and we can discuss your individual needs.

Can TRE help with recovery from sports injuries?

Yes, TRE can be very helpful for injury recovery. The physical strain of training, repetitive movements, and injury-related stress can create lasting tension patterns in the body. TRE gently releases this stored tension, supporting your body’s natural healing process and promoting restoration. This complementary approach can enhance recovery time and help build resilience, reducing the risk of future injuries.

Is TRE and Breathwork suitable for all ages?

Absolutely! TRE and Breathwork are gentle, adaptable practices suitable for people of all ages—from 10 to 110! I tailor each session to meet individual needs and comfort levels, making it a supportive experience whether you’re young or young at heart. These techniques are ideal for building lifelong habits of relaxation and resilience.