Have you ever watched a dog after a scary moment, like a near-miss with a car or a trip to the vet? Often they'll stand up and give their whole body a big shake, from nose to tail. Then they trot off like nothing happened.
It turns out they might be onto something.
That full-body shake is one of the ideas behind TRE®, or Tension & Trauma Releasing Exercises. And since I'm hosting a virtual TRE® session this month, I wanted to share a little about what it is and why I love it so much.
What Is TRE®?
TRE® is a series of simple exercises that gently invite the body into a natural shaking or trembling response. It was developed by Dr. David Berceli, who noticed that people all over the world, and many animals too, tremble naturally after stress.
That trembling, sometimes called neurogenic tremoring, is your body's own built-in way of letting go of tension. It's not something you have to force or perform. With the right setup, many people find their body simply knows what to do.
Why Would My Body Want to Shake?
When we go through stress or something overwhelming, our nervous system (your body's built-in alarm and safety system) gears up to protect us. Muscles tighten. Breath gets shallow. We brace.
Ideally, once the danger passes, the body releases that charge and settles back down. But in our busy, sit-still, keep-it-together world, a lot of us never quite finish that cycle. The tension just... stays. Maybe in your shoulders, your jaw, your belly, or that one spot in your low back that always seems to know when it's Monday.
TRE® offers the body a gentle, safe way to complete that cycle and let some of the held tension go.
What Does a TRE® Session Feel Like?
Every body is different, so there's no "right" experience. But here's a general picture:
- A short warm-up. We start with a few simple stretches to gently tire out certain muscles, mostly in the legs.
- Resting on the floor. Then you'll lie down comfortably, usually with your knees bent.
- Letting the tremors come. From there, many people notice a soft trembling or shaking begin, often in the legs first. It might feel a little strange at first, kind of like your body has a mind of its own (spoiler: it does :) ).
- Staying in charge. You can slow it down, pause, or stop anytime just by stretching your legs out. You are always in control.
- Settling and Integration. We end with some quiet time to rest and notice how you feel and to integrate the practice into your nervous system.
Afterward, people describe all kinds of things. Calm. Sleepy. Lighter. Tingly. Some feel a little emotional, and some just feel nicely relaxed. All of it is welcome.
Why I Love TRE®
As a therapist, I see again and again how much our bodies carry. Talking can be powerful, and sometimes the body wants its own turn to speak.
What I appreciate most about TRE® is how much it trusts the body's wisdom. You don't need to tell your whole story or find the perfect words. You just give your body a little space and permission, and it does some of the work on its own. There's something quietly sacred about that.
It also pairs beautifully with other healing work, like mindfulness, yoga, and Reiki, and many folks find it to be a lovely self-care practice once they've learned it.
A Gentle Note
TRE® is best learned with a certified provider, especially if you've been through trauma, so you have support in going at a pace that feels safe. That's why I don't share step-by-step instructions here. It's also not a replacement for therapy or medical care. If you have injuries, health conditions, or are pregnant, it's a good idea to check with your doctor first.
Come Shake It Off With Me
I'm hosting a virtual, pay-what-you-can TRE® session on Friday, November 20. You can join from home, wherever you're cozy, and pay whatever amount feels right for you. No experience needed, just a little floor space, comfy clothes, and some curiosity.
It's a wonderful way to try TRE® in a relaxed, supportive setting, and maybe give your body a chance to let go of a few things before the holiday season picks up speed.
[Sign up for the November 20 TRE® session here]
Transitions Therapy and Healing offers trauma-informed therapy and energy healing in Laramie, Wyoming.
