What is TRE® (Tension & Trauma Release Exercises)?

TRE® is a self-help program created by Dr. David Berceli, specifically designed to release stress and deep muscle tension through a series of exercises that activate the body's natural shaking reflex. This innovative approach helps your nervous system discharge accumulated tension and trauma by systematically fatiguing specific muscle groups, allowing your body's innate healing mechanisms to restore balance and wellbeing.

Benefits of Regular TRE® Practice

Regular TRE® practice can help you experience:

• Natural stress and anxiety reduction through nervous system regulation

• Release of chronic muscle tension and physical holding patterns

• Improved sleep quality and deeper relaxation

• Enhanced emotional resilience and stability

• Recovery support for physical and emotional trauma

• Increased body awareness and self-regulation skills

• Greater overall sense of calm and wellbeing

Essential Safety Instructions

Who Can Practice TRE® Safely: Most people can safely use TRE® alone for general stress relief and muscle relaxation. The exercises are designed to be gentle and self-regulating when practiced correctly.

When to Seek Professional Guidance:

• For trauma symptom relief: Consult a certified TRE® provider for personalized guidance

• For severe trauma symptoms: Work under direct supervision of a provider with specialized trauma expertise

• If you experience overwhelming emotions: Stop practice and seek professional support

Important Safety Guidelines:

• Pregnant individuals should avoid TRE® practice (especially after first trimester)

• Those with recent surgeries or serious injuries should consult healthcare providers first

• People taking muscle relaxants or psychiatric medications should seek medical clearance

Key Practice Principles

• The 7/10 Fatigue Rule: Stop each exercise when muscle fatigue reaches a score of 7 on a scale of 0-10, where 7 represents moderate fatigue but not excessive strain. This sweet spot allows for effective muscle activation without overexertion.

• Between Exercise Protocol: Gently shake out (relax) your limbs as recommended between exercises to encourage natural movement and release.

• Listen to Your Body: Trust your body's signals and adjust intensity accordingly. The goal is therapeutic fatigue, not pain or exhaustion.

Exercise 1

Foot & Ankle Sway

Target: Lower legs, ankle stabilizers

1. Stand tall, feet shoulder-width apart.

2. Slowly sway your body to the right—roll onto the outside edge of your right foot and the inside edge of your left foot.

3. Hold 15 seconds.

4. Gently sway to the opposite side and hold again.

5. Repeat 5 times each way.

💡 Tip: Keep movements slow and controlled. You should feel a mild stretch and activation in the ankle muscles.

Exercise 2

Heel Lifts

Target: Calf muscles

1. Put the weight of your body on one leg.

2. Place your other leg on its toes behind you, just to maintain balance.

3. Keep your knees slightly bent.

4. With your standing leg, lift your heel as high as you can, then lower it. You can hold for several breaths in the upper position.

5. Repeat 10–15 times.

6. Shake out the leg, then switch sides.

   💡 Tip: If it's difficult to maintain balance, you can hold onto a chair or wall to make it easier.

Exercise 3

Forward Bend Leg Press

Target: Quads, hamstrings, glutes

1. Bend forward and place your hands on the floor. Lift one leg behind you, keeping both knees slightly bent.

2. Bend the knee of your standing leg more deeply, lowering your hips down, then press back up.

3. Keep your hips level and prevent the lifted leg from dropping down. Repeat 10–15 times, then switch sides. Shake out your legs after completing both sides.

💡 Tip: If it's difficult to reach the floor with your hands, place them on a bed or chair instead. Keep your knee over your ankle—never push it forward beyond your toes.

Exercise 4

Wide-Leg Forward Bend

Target: Inner thighs, hamstrings, lower back

1. Stand with legs wide.

2. Bend knees slightly, hinge forward.

3. Hands reach to the floor—hold for 3 breaths.

4. Walk hands to your right foot—3 breaths.

5. Walk to left foot—3 breaths.

6. Return to center, reach between legs—3 breaths.

7. Rise slowly to standing.

Exercise 5

Front Body Stretch

Target: Hip flexors, spine, front thighs

1. Stand tall, hands on your lower back or hips.

2. Push hips forward gently, creating a small arch in your lower back. Hold 3 breaths.

3. Twist your torso to the left—3 breaths.

4. Back to center—3 breaths.

5. Twist right—3 breaths.

6. Center again—3 breaths.

💡 Tip: Keep your head straight and feet parallel to each other.

Exercise 6

Wall Sit

Target: Quadriceps, inner thigh, glutes

1. Lean against the wall with your back flat and shoulders relaxed.

2. Position feet slightly away from the wall so you can see your toes.

3. Slide down until you feel 5/10 tension (moderate, not difficult).

4. Hold until fatigue reaches 7/10, then move up 2-3 cm to return to 5/10.

5. Repeat this 5/10 to 7/10 cycle for 3-5 minutes.

6. Stand up and shake out your legs.

💡 Tip: Body tremors may begin during this exercise - this is completely normal and therapeutic. If shaking becomes uncomfortable, simply stand up and rest.

Exercise 7

Hips Lift

Target: Psoas, pelvic floor, deep core

1. Lie on your back with knees bent and feet together or comfortably apart.

2. Let your knees naturally fall open in a relaxed position.

3. Hold for 1 minute, breathing naturally.

4. Lift your hips about 2 inches (3–5 cm) off the floor and hold for about 1 minute.

5. Relax your hips back down to the floor. Rest for 1 minute with knees apart. Keep your feet together

Starting tremor

1. Lie on the floor with feet together, positioned 30-40 cm away from your pelvis.

2. Slowly move your knees closer together by 2-3 cm, then stop.

3. Take several breaths in this position, observing sensations in your inner thighs.

4. When comfortable, move knees another 2-3 cm closer together.

5. Repeat this process several times until knees are nearly parallel.

6. When tremors begin, place both feet flat on the floor for stability.

7. To stop tremors, stretch your legs straight and rest.

💡 Tip: Focus on awareness of what's happening in your body. Move slowly and breathe throughout the process. You can take a break, relax, and start again from exercise seven or go straight to the tremor position.

Post-Exercise Integration and Self-Care

After completing your TRE® practice, allow time for proper integration:

Immediate Aftercare:

• Rest quietly for 5-10 minutes in a comfortable position

• Stay hydrated by drinking water

• Notice and acknowledge any changes in how your body feels

• Avoid stimulating activities for at least 30 minutes after practice

Ongoing Self-Care Practices:

• Practice TRE® 2-3 times per week initially, adjusting frequency based on your body's response

• Keep a practice journal to track your experiences and progress

• Be patient with the process - therapeutic benefits accumulate over time

• Honor your body's needs and adjust intensity accordingly

When to Seek Professional TRE® Support

Consider working with a certified TRE® provider if you:

• Have a significant trauma history or complex PTSD

• Experience overwhelming emotions or flashbacks during practice

• Have chronic pain conditions or complex health issues

• Feel unable to access the natural tremoring response

• Want personalized guidance for your specific needs

• Need support integrating TRE® with other therapeutic approaches

The 7 core TRE® exercises provide a complete, scientifically-based approach to releasing stress and trauma through natural body mechanisms. By following the systematic muscle fatigue protocol and respecting the 7/10 fatigue guideline, you can safely access your body's innate healing capacity.

Remember that TRE® is a gentle, self-regulating process. Trust your body's wisdom, practice consistently but not excessively, and allow the natural tremoring response to guide your healing journey. With regular practice, TRE® Therapy can become an invaluable tool for maintaining nervous system health and overall well-being.

The beauty of TRE® lies in its simplicity and accessibility - your body already knows how to heal; these exercises simply provide the conditions for that natural process to unfold.