Trauma Release Exercises (TRE) is a body-based, somatic-based, practice designed to help release tension and trauma stored in the body. Developed by Dr. David Berceli, TRE focuses on activating the body’s natural tremor or shaking mechanism, which is often suppressed after stress or trauma.
Core Elements:
- Somatic / Physical Approach: TRE focuses on the body rather than the mind, addressing how trauma is stored physically in muscles and tissues.
- Simple Exercises: TRE involves a series of seven physical exercises or stretches that fatigue certain muscle groups, primarily in the legs and hips. This process encourages the body to enter a state of mild trembling or shaking.
- Neurogenic Tremors / Natural Tremor Mechanism: These involuntary vibrations help release deep-seated stress, trauma, or tension stored in the muscles and nervous system. Exercises are designed to fatigue specific muscles, triggering involuntary shaking that mimics the natural stress-release processes seen in animals after a threat.
- Body Autonomy: Practitioners are encouraged to allow their bodies to tremor naturally without forcing or controlling the process, which helps the nervous system return to balance.
- Ease of Use: The exercises are simple and can be learned quickly, making them accessible for individuals of all fitness levels.
- Self-Regulation: Practitioners are encouraged to stop or modify the exercises if they feel overwhelmed, ensuring the process remains safe and manageable.
Steps Involved in TRE:
- Preparatory Exercises: A series of stretches and movements to engage and fatigue muscles, particularly in the legs and pelvis.
- Triggering Tremors: Lying down in a comfortable position to allow the body to tremble naturally.
- Relaxation Phase: Observing and experiencing the tremors without resistance, followed by a period of rest.
You can always integrate mindfulness, mindful sentences, words, affirmations or prayers. I suggest that you keep an attitude of gratitude and curiosity.
Some of the benefits of TRE:
- Reduces symptoms of stress, anxiety, and PTSD.
- Improves sleep, relaxation, and overall well-being.
- Increases resilience and emotional regulation by resetting the nervous system.
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