7 TRE® Exercises: A Guide to Tension & Trauma Release
TRE® (Tension & Trauma Releasing Exercises) is a simple, body-based practice developed by Dr. David Berceli to help the body release deep muscular tension, chronic stress, and stored trauma — naturally and safely. Here is a step-by-step guide to all seven exercises, what to expect, and how to begin your own practice.
What is TRE®?
TRE® stands for Tension & Trauma Releasing Exercises. Developed by Dr. David Berceli, it is a series of seven simple exercises designed to activate the body’s natural neurogenic tremor mechanism — an instinctive shaking response that helps the body discharge accumulated stress, tension, and unresolved trauma.
When we experience stress, fear, or physical strain, the body contracts. Muscles tighten, breathing shortens, and the nervous system moves into a protective state. TRE® uses the body’s own biology to reverse that process — from the inside out, without needing to talk, explain, or revisit anything.
TRE® is practised worldwide by therapists, yoga teachers, first responders, athletes, and ordinary people who simply want to feel more at ease in their bodies. It works for anyone with a nervous system — and it can be learned and practised independently once you’ve been properly introduced to it.
Where to Seek Professional Guidance
This guide is an introduction to the TRE® exercises. Before practising independently — especially if you have a history of trauma, recent surgery, cardiovascular conditions, or are pregnant — it is strongly recommended to work with a Certified TRE® Provider first.
You may want to seek guided support if you:
- Have a history of significant trauma, PTSD, or complex nervous system dysregulation
- Experience strong emotional or physical responses during body-based practice
- Are new to somatic work and want safety and proper orientation
- Have a medical condition affecting the musculoskeletal or nervous system
A free 30-minute consultation with Anna is available if you’d like to understand whether TRE® is right for you before beginning.
Key Practice Principles
Before you begin — read this
- TRE® is always self-regulated. You are in control at all times and can stop the tremors whenever you choose.
- Do the exercises on a non-slip mat or carpeted surface. Wear comfortable, stretchy clothing.
- Avoid eating a heavy meal in the 1–2 hours before practicing.
- Begin with short sessions (15–20 minutes). More is not better when you’re starting out.
- If at any point you feel overwhelmed, simply put your feet flat on the floor and breathe slowly. The tremors will stop.
- Practice no more than 3–4 times per week while learning. Integration time matters.
Foot & Ankle Sway
Purpose: Gently wakes up the feet and ankles, beginning to bring awareness into the lower body and preparing the legs for the exercises ahead.
Stand with your feet hip-width apart. Begin by slowly rising onto your toes, then lowering back down. Then gently roll the weight to the outer edges of your feet, then back to the inner edges. Allow the movement to be fluid and exploratory rather than mechanical.
- Stand barefoot on a non-slip surface, feet hip-width apart
- Slowly rise onto your tiptoes, hold for a breath, then lower back down
- Rock gently side to side on your feet — outer edge to inner edge
- Roll forward onto the balls of your feet, then back toward your heels
- Notice any areas of tightness, restriction, or numbness without trying to change them
- Continue for 2–3 minutes, staying curious about what you feel
Heel Lifts
Purpose: Activates the calf muscles and begins to build gentle fatigue in the legs — an essential preparation for the tremor response later in the sequence.
Stand with your feet hip-width apart. Slowly raise both heels off the ground, coming onto the balls of your feet. Hold briefly, then lower. The pace is slow and deliberate — this is not a calf raise workout. You are building gentle, sustained tension in the legs.
- Stand tall with feet hip-width, hands relaxed at your sides or resting on a wall for light balance support
- Slowly lift both heels, rising onto the balls of your feet — hold for 2–3 seconds
- Lower slowly, allowing the heels to barely touch the floor before rising again
- Keep the movement smooth and controlled — avoid bouncing
- Continue for 2–3 minutes, building gentle fatigue in the calves and thighs
Forward Bend Leg Press
Purpose: Creates sustained muscular loading in the hamstrings, glutes, and lower back — regions that commonly hold chronic tension. This exercise deepens the preparatory fatigue needed to invite the neurogenic tremor.
Stand with feet hip-width apart, toes turned slightly outward. Bend your knees into a gentle half-squat, then hinge forward from the hips until your torso is roughly parallel to the floor. Place your hands on your thighs for support. Hold this position with steady, relaxed breathing.
- Stand with feet hip-width, toes pointed slightly outward
- Bend your knees to about 45 degrees — a comfortable half-squat
- Hinge forward at the hips, keeping your back long and flat
- Rest your hands on your mid-thighs for support
- Hold the position and breathe naturally — notice the sensation in your legs and lower back
- Stay for 3–4 minutes, allowing the muscles to work without straining
Wide-Leg Forward Bend
Purpose: Opens the inner thighs, groin, and hips — areas that store a significant amount of chronic tension and trauma-related holding. This variation increases the load in the leg muscles while also beginning to affect the deeper structures of the pelvis.
Step your feet wide apart — wider than shoulder-width, perhaps 3–4 feet. Toes can be turned slightly outward. Slowly bend forward, letting your arms hang down toward the ground or resting your hands on the floor if they reach. Allow your spine to hang freely. Bend the knees slightly to protect the lower back.
- Step your feet wide apart — roughly 3 feet or more — toes angled slightly outward
- Bend your knees gently (not a deep squat — just a slight release)
- Slowly hinge forward from the hips, letting the torso drop toward the floor
- Allow your arms to hang or rest your fingertips on the floor if they reach
- Let the head and neck be completely relaxed — no tension in the jaw or face
- Breathe steadily and hold for 3–5 minutes, noticing any shaking or vibration that begins to emerge
Front Body Stretch
Purpose: Opens the front of the body — the chest, abdomen, hip flexors, and psoas muscle. The psoas is often called the “muscle of the soul” in somatic work: it is one of the primary muscles that contracts during a fear response, and releasing it is central to TRE®.
Return to standing with feet hip-width apart. Place your hands on your lower back for support. Gently arch backwards, opening the front of the chest and softening the belly. Keep the knees slightly bent. Allow the head to drop back only as far as feels comfortable.
- Stand with feet hip-width apart, knees softly bent
- Place both hands on your lower back for support
- Slowly arch backwards, lifting the chest and letting the belly open
- Allow your gaze to travel up and slightly back — only as far as is comfortable
- Feel the stretch along the front of the body — belly, chest, throat
- Breathe deeply into the belly and chest; hold for 2–3 minutes before slowly returning upright
Hip Lift
Purpose: This floor-based exercise targets the glutes, sacrum, and deep hip flexors — particularly the iliopsoas complex. It transitions the body from standing to floor work, preparing for the final tremor-inducing position.
Lie on your back with knees bent, feet flat on the floor hip-width apart. Slowly lift the hips toward the ceiling by pressing the feet and arms into the floor. Hold at the top, feeling the engagement across the hips and lower back, then slowly lower down. The movement is slow and intentional.
- Lie on your back on the mat, knees bent, feet flat and hip-width apart
- Arms rest at your sides, palms facing down
- Press your feet and arms into the floor and slowly lift the hips toward the ceiling
- Hold at the top for 3–5 breaths — feel the engagement in the glutes, thighs, and lower back
- Slowly lower the hips back down without fully resting between repetitions
- Repeat this slow lift-and-lower movement for 3–5 minutes, building sustained fatigue
Hips Up
Purpose: The final preparatory exercise. By elevating the hips and holding the position, the legs and pelvis are brought to their highest level of muscular fatigue — the state from which the neurogenic tremor most naturally emerges. This is the bridge into the tremor process itself.
From the same lying position, lift the hips higher than in the previous exercise — aiming for a more pronounced bridge. You may place a bolster or folded blanket under the sacrum if it helps you sustain the position. Hold here, breathing naturally, and simply wait. The tremors may begin here — allow them.
- Lie on your back, knees bent, feet flat on the floor — slightly wider than hip-width
- Press the feet firmly into the floor and lift the hips into a full bridge position
- Hold at the top — higher than Exercise 6 — and breathe slowly and naturally
- You may feel trembling, shaking, or vibration beginning in the legs or pelvis — this is the tremor response beginning
- Allow any shaking to happen without trying to control or direct it
- Hold for 3–5 minutes, then slowly lower the hips to the floor when ready
What if the tremors don’t come?
That’s completely normal — especially in early practice. Don’t force or manufacture shaking. Simply continue to breathe and hold the position. With regular practice, most people find the tremor response develops naturally over time.
Starting the Tremor
After completing Exercise 7, lower your hips slowly to the mat. Allow your feet to remain on the floor with knees bent, or let the legs slide out gently — whichever feels natural. This is the tremor phase. You are no longer doing anything. You are simply allowing.
The tremors that arise in TRE® are not a sign that something is wrong. They are the body’s own intelligence doing exactly what it was built to do — discharging what it was never designed to hold indefinitely.
The tremors typically begin in the legs — as a gentle vibration or shaking in the thighs, knees, or calves. They may spread upward into the hips, pelvis, belly, chest, or shoulders over time. Each session is different. Some are subtle; some are more pronounced. Both are fine.
What you might notice
- A gentle trembling or quivering in the muscles — this is the tremor response
- Warmth, tingling, or a sense of energy moving through the body
- Spontaneous sighing, yawning, or deeper breathing
- Occasional emotional sensations — waves of sadness, relief, laughter, or peace
- A gradual softening of the jaw, shoulders, and belly
- Deep relaxation — sometimes accompanied by pleasant drowsiness
How to stop the tremors
At any point, you can stop the tremors by simply stretching your legs out straight along the floor, or by pressing your feet firmly into the ground. You are always in control. The tremors do not happen to you — they happen with your permission, and they stop when you ask them to.
Allow the tremor phase to last as long as feels right — typically 15–30 minutes for beginners. There is no minimum. Trust what your body is doing.
Post-Exercise Integration & Self-Care
When you are ready to finish, slowly stretch your legs out, take a few deeper breaths, and allow the body to be still. Do not rush to stand up. Give yourself at least 5–10 minutes of quiet rest after TRE®.
After your session
- Drink water — hydration supports the nervous system’s integration process
- Move gently — a short walk, light stretching, or simply sitting quietly
- Avoid heavy exertion, alcohol, or large meals immediately after practice
- Notice what changes in the following hours and days — in sleep, mood, tension levels, and how you feel in your body
- Keep a brief journal if you wish — tracking your experience over sessions can be illuminating
Adjusting your practice over time
In the first few sessions, keep things short and simple. Three to four times per week is enough. As you grow more familiar with your body’s responses, you can gradually extend the tremor phase or explore different positions that allow the shaking to reach new areas.
When to seek professional TRE® support
If strong emotions arise and don’t settle within a day or two, or if you feel destabilised after practice, pause your solo sessions and reach out to a Certified TRE® Provider. This is not a sign that something is wrong — it is a sign that you would benefit from guided support as you go deeper.
TRE® is a lifelong self-help tool. Once you know it, it belongs to you — available whenever your body calls for it. The seven exercises are simply the door. What lies beyond them, each time you practice, is entirely yours.
Ready to experience TRE®?
Practice with guidance
Reading about TRE® and experiencing it are two completely different things. A free 30-minute call with Anna is the simplest next step — no commitment, no pressure, just an honest conversation about what you need.