It has long been known that mental conditions can manifest as physical ailments. With that in mind, there have been studies that show that trauma and anxiety is held within the body. 

As well as the neurological effects of trauma or chronic stress, the body also physically fosters conflict, hostility and aggression. 

Experts have been practicing a technique to release this trauma. The practice of TRE  (Tension and trauma release exercises) is a series of exercises used to cause muscle release which calms down the nervous system from shaking or vibrating. The aim is to get the body back to a healthy baseline. This was created by psychologist Dr David Berceli following his work with those experiencing PTSD. 

What is TRE?

It is a series of 7 stretching exercises (6 standing, 1 laying down) which trigger a natural shaking response in the body. After completing the set of exercises, you lie on a mat with your knees bent and apart. The exercises target thigh flexor muscles which activate a natural reflex that causes the body to shake. The shaking response begins as you slowly bring the knees together. The tremoring usually begins in the legs and may move up the spine – this can be unsettling but can be easily controllable if it becomes too much. 

These exercises should only be done for 10 – 15 minutes at a time, 3 or 4 times a week (there may be an increase in side effects if this is overdone). It is an important part of the process to rest afterwards to allow your mind, emotions and body to settle. 

This practice is designed as a self help tool to be used as needed throughout life to support personal health and wellness. This should be activated in a safe and controlled environment to encourage the body back to a safe state. It is also recommended that this should be carried out with a certified practitioner – it can be done alone only if you are experienced and confident you can ground yourself if you become triggered. 

It can be used either as a standalone treatment or as a complementary therapy to PTSD or anxiety recovery. It is suitable for all ages and abilities as it can be easily adapted to people with medical conditions. It can also be taught to groups who have experienced collective trauma.

Although it is not mainstream as a treatment, it has gained increased popularity. This is no surprise as people are searching for alternative treatments to traditional drugs and are opting for more unconventional routes such as diet management and yoga. Due to its focus on PTSD and highly stressful situations, it is popular among fields such as therapy, military and emergency services. 

Shake It Off 

We know that the nervous system is there to protect us, but it sometimes becomes too defensive. After a stressful situation, the body will go into fight, flight or freeze mode. There are times when the body can get stuck in this mode and TRE can be used as a re-set. 

Research has shown that shaking is a self-soothing mode which is seen in animals after a stressful situation or response to danger. TRE unlocks this natural body response, rather than using psychology and logic, or medication.

Reported side effects 

There are some side effects to be mindful of with TRE, particularly if it is overused more than the recommended amount. You may cry or feel intense emotions, have mild nausea, or headaches. Although it is generally considered safe, it is not recommended for those who have epilepsy, are prone to seizures, have recently had surgery, are pregnant, or recently given birth.

Reported benefits 

The reported benefits of TRE are less anxiety, more energy and better sleep, increased emotional resilience, reduced muscle pain, better flexibility and significant reduction in symptoms of PTSD and high anxiety. It was also reported that for some there was less reliance on medication to manage PTSD. 

In conclusion, as with any form of therapy or treatment, it is important to research thoroughly and do what is right for you. The key is to go at a slow pace, and it is recommended to use a professional practitioner first who can adapt to your style and condition. 

It is by no means a miracle cure for healing trauma or stress, but it can maybe aid you on your path to recovery as a companion to other therapy or clinical support. 


Written by Katie Ingram

Blogger @Poemstellium

Instagram: @katieingramauthor