TRE (Tension & Trauma Release Exercises) Explained
TRE stands for Tension and Trauma Release Exercises. It was created by Dr. David Berceli, who spent many years working in regions affected by conflict and crisis, including Israel, Palestine, Uganda, Lebanon, and several other countries. During this time, he observed a striking pattern: no matter the culture, language, or geographical background, the human body responded to stress and trauma in remarkably similar ways. In moments of threat, people across the world instinctively curled into a protective, ball-like shape — a response largely driven by the constriction of the psoas muscle, one of the body’s primary fight-or-flight muscles. This observation became a foundation for what we now recognise as a body-based, somatic therapy approach to trauma release.
Dr. Berceli also noticed another common thread: the natural tendency of children to tremble or shake during frightening or overwhelming events. While his own body wanted to respond in the same way, he found himself suppressing the tremors in order not to appear fearful in front of the children. When he later asked other adults about their experiences, many admitted they too instinctively held back these shakes, viewing them as a sign of weakness rather than recognising them as the body’s innate way of releasing stress and tension. In somatic therapy, this tremoring is understood as a natural trauma release mechanism — one that TRE gently re-awakens so the body can complete its healing process.
“Letting go is not for the purpose of forgetting or forgiving the past, it is about releasing the energy of the past to give us back our lives in the present which is necessary to deliver us into a new future” [David Berceli]
This insight led David to develop a set of exercises, which he called TRE. He found a way to put enough fatigue on certain muscles in the body in order to activate the natural tremoring mechanism. Much like many other mammals, this helps the human body to release any tension that is being held in the muscles. This physiological response can also lead to the release of emotions which are associated with the original stressful or traumatic events that created the state of tension. As a form of body-based therapy, TRE works below the level of the thinking mind — shaking helps access parts of our system that the cognitive mind cannot reach, enabling us to process trauma from the body in a non-cognitive and deeply embodied way.
How TREWorks for Healing
TRE exercises are designed to help restore balance to the nervous system and support the body in releasing patterns of stress and trauma. When we encounter a real or perceived threat, the nervous system automatically shifts into one of its survival responses: fight, flight, or freeze. These are deeply ingrained defence mechanisms that prepare us to deal with danger, and they come with a range of physiological changes.
In a fight-or-flight state, the body mobilises to act: heart rate and blood pressure rise, pupils dilate, and blood is redirected to the large muscles, often leaving hands and feet cold. In a freeze response, the opposite occurs: breathing and heart rate slow down, the body may feel heavy or numb, and a sense of disconnection from one’s surroundings can set in. These reactions are automatic, and while they are protective in the moment, if they remain “stuck,” they can contribute to ongoing tension, pain, and emotional distress.
Did you know? TRE was developed by Dr. David Berceli and is now practiced in over 60 countries worldwide. The gentle tremors it induces are a natural neurophysiological response that help release deep muscular tension and support nervous system regulation.
It is important to understand that TRE does not cause these responses — they are natural states the body already knows. What TRE offers is a safe and supportive way to bring awareness to them and help the body complete and release what has been held inside. Skilled TRE practitioners guide clients in grounding techniques, which involve becoming more aware of the present moment, both internally and externally. This helps regulate the nervous system, making it possible to safely move through activation without becoming overwhelmed. Here are a few tips for starting to regulate your own nervous system. In cases where the body starts to release too quickly (sometimes called “flooding”), practitioners can help slow the process down, ensuring that the experience remains manageable and healing.
TRE and Polyvagal Theory
Stephen Porges, an American psychologist and neuroscientist, first introduced his influential Polyvagal Theory in 1994. This theory highlights the connection between psychotherapy and the body’s autonomic nervous system — the system that governs our involuntary survival responses of fight, flight, and freeze. According to Porges, when we feel safe and regulated, we are able to connect socially and engage with others. When we sense threat or danger, however, the body instinctively mobilises to defend itself by fighting or running away. If neither of these is possible, the nervous system shifts into its last line of defence: shutting down, collapsing, or “playing dead.” For those interested learning more about polyvagal theory, there is more information directly on Stephen Porges’s website.
This framework is highly relevant to TRE because once the neurogenic tremors are activated, the body may begin to revisit aspects of the original stress or trauma response. At this stage, clients’ systems can either speed up into activation or slow down into shutdown. As tension is released from the body, stored emotions can also surface, which can feel intense or even surprising. This is why TRE can complement trauma-informed somatic therapy: it works directly with the nervous system rather than only through cognitive processing.
“All humans have an innate capacity to heal from traumatic experiences” [David Berceli]
For this reason, TRE emphasises the importance of self-regulation and working at a manageable pace. Practitioners are trained to assess the state of a client’s nervous system and to step in if signs of emotional flooding or dissociation begin to appear. Clients are supported with practical tools to regulate and ground themselves, such as breathwork, orienting exercises, embodied awareness, mindfulness practice, and knowing when to pause or stop. These resources help ensure that the tremoring process remains safe, contained, and ultimately healing, rather than overwhelming.
Who is TRE for and is it ‘Safe’?
When practiced correctly with proper guidance, TRE is generally considered a safe and supportive approach for most people who are experiencing, or wish to prevent, the effects of stress, anxiety, trauma, or chronic tension. While it is widely accessible, there are some important contraindications to be aware of. TRE may not be suitable for individuals with epilepsy, seizure disorders, schizophrenia, or during pregnancy. In these cases, medical guidance is advised before starting.
One of the strengths of TRE is its wide range of applications. It is not limited to trauma recovery; people also use TRE exercises for anxiety relief, physical pain reduction, improved sleep, and enhanced resilience. The gentle tremors help release tension patterns in the body, which can improve mobility, aid recovery from injury, and support overall nervous system regulation.
TRE has been successfully integrated into many different contexts, from military and emergency services personnel looking to reduce the impact of high-stress environments, to parents managing family pressures, and even children learning how to discharge stress in a safe and natural way. Its adaptability makes it a valuable tool not only for those actively recovering from trauma, but also for anyone wanting to maintain balance, prevent burnout, and improve long-term wellbeing.
Further Information
If you’re curious about exploring TRE for yourself, working with a trained practitioner can provide the guidance and safety needed to get the most benefit from the practice. Whether you are looking for support with stress reduction, trauma release, or simply improving your overall wellbeing, TRE can be a powerful and accessible tool.
TRE offers a gentle, body-based way to release tension and support nervous system regulation, but like all somatic practices, it is most effective when approached with care, awareness, and appropriate guidance. Working with a trained practitioner helps ensure the process feels safe, contained, and responsive to your individual nervous system.
If this article has sparked your interest, you may wish to explore TRE sessions as a supported and trauma-informed approach to stress release, resilience, and embodied healing.
Updated January 2026