TRE (Tension & Trauma Releasing Exercises)

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TRE (Tension & Trauma Releasing Exercises) — Evidence & Practitioners | Gyfts

Background

Origin & History

TRE was developed by David Berceli, an international trauma therapist and bioenergetic analyst, while living and working in war-affected communities in the Middle East and Africa during the 1990s and 2000s. Berceli observed that during bombing raids, both adults and children would instinctively curl into a protective foetal position — contracting the psoas and other deep flexors. He also observed that after intense stress, the body would sometimes spontaneously tremor, and that this tremoring appeared to relieve distress. Drawing on his bioenergetic training (where therapeutic shaking was already recognised), Berceli created a structured series of exercises that could reliably elicit these tremors without requiring the emotional processing typical of bioenergetic therapy. This made the technique accessible to large groups in disaster and refugee settings. TRE is now taught in over 60 countries through TRE FOR ALL, a 501(c)(3) nonprofit. The method has been used with military veterans, first responders, refugee populations, and in the Brazilian public health service.

The practice

How It Works

TRE works by systematically fatiguing the body''s deep flexor muscles — particularly the psoas, the primary muscle involved in the fight-or-flight reflex. The seven exercises progressively stretch and tire these muscles until involuntary tremoring begins, typically starting in the legs and often spreading through the torso and upper body. These neurogenic tremors are understood as the body''s innate mechanism for discharging excess neuromuscular tension accumulated from stress, trauma, or chronic holding patterns. The tremoring activates the parasympathetic nervous system, moving the body from sympathetic (fight/flight) activation toward a more regulated state. Once learned, individuals can self-administer TRE without a facilitator, making it highly scalable for populations without access to individual therapy.

What to Expect in a Session

An initial TRE session with a trained provider typically lasts 60–90 minutes. The provider guides participants through seven exercises in sequence: ankle stretches, calf raises, inner thigh stretches, a seated exercise, a wall squat, standing forward fold, and a supported supine position. The exercises progressively fatigue the deep hip flexors and core muscles. In the final resting position (typically lying on the back with knees bent and feet flat), involuntary tremoring begins — usually in the legs first, often spreading to the pelvis, torso, and sometimes arms. The provider helps regulate the intensity, teaching participants to control, pause, or stop the tremoring using leg position adjustments. Sessions are typically 15–20 minutes of tremoring. Once competent, individuals practise independently 2–3 times per week. No verbal processing of trauma is required.

Mechanisms

How It’s Proposed to Work

The biological and psychological processes proposed to underlie how TRE (Tension & Trauma Releasing Exercises) is thought to work.

Neurogenic Tremor Activation

Systematic muscle fatigue triggers involuntary tremoring — the body''s innate mechanism for discharging accumulated neuromuscular tension from the psoas and deep flexors.

Parasympathetic Nervous System Engagement

The tremoring process shifts the autonomic nervous system from sympathetic (fight/flight) dominance toward parasympathetic (rest/restore) regulation.

Psoas Release

The exercise sequence specifically targets the psoas muscle — the primary flexor involved in the protective foetal response to threat — releasing chronic contraction patterns held from stress and trauma.

Self-Regulation Capacity Building

Participants learn to modulate the intensity and duration of their tremoring using body position adjustments, building internal regulation skills transferable to daily life.

Evidence Assessment

TRE''s evidence base is emerging but consists primarily of pilot studies, case reports, and practitioner-led evaluations. Berceli (2009) conducted an RCT with college students finding that twice-weekly TRE reduced anxiety levels. Lynning et al. (2021) published a pilot study of TRE for people with multiple sclerosis (n=9) in the Journal of Traditional and Complementary Medicine, reporting significant improvements in fatigue, symptom severity, stress, and sleep quality over nine weeks. Parker et al. (2024) studied TRE with East African refugees and found significant reductions in trauma symptom severity across 36 of 40 Harvard Trauma Questionnaire items. Beattie and Berceli (2021) published a global case study showing medium-effect-size improvements in perceived stress, flourishing, and chronic pain. A large RCT protocol (mother-child intervention model) was registered in 2024 (PMC11580556). No Cochrane or systematic review of TRE alone has been published.

Evidence varies by condition and individual response. This information is for educational purposes only and does not constitute medical advice.

References

1.Lynning, M., Svaneb, C., Westergaard, K., Bergien, S. O., Gunnersen, S. R., & Skovgaard, L. (2021). Tension and trauma releasing exercises for people with multiple sclerosis — An exploratory pilot study. Journal of Traditional and Complementary Medicine, 11(5), 383–389.
2.Parker, J., et al. (2024). The effect of Tension and Trauma Releasing Exercises (TRE) on trauma symptoms in East African refugees. Open Journal of Social Sciences, 12, 130743.
3.Beattie, J., & Berceli, D. (2021). Global case study: The effects of TRE on perceived stress, flourishing and chronic pain self-efficacy. TRE FOR ALL Research.
4.Study protocol for a randomized controlled trial evaluating the effectiveness of a mother-child intervention model of neurogenic tremor as an add-on to treatment for emotional disorders in adolescents. (2024). Trials.
5.Berceli, D. (2009). Evaluating the effects of stress reduction exercises employing mild tremors: A pilot study. Thesis, Arizona State University.

Questions

Frequently Asked Questions

What are neurogenic tremors?

Neurogenic tremors are involuntary muscular vibrations that the body produces naturally as a mechanism for releasing tension and restoring balance to the nervous system. They are similar to the shaking that can occur after a frightening experience or intense physical exertion.

Can I do TRE on my own?

Yes — once you have learned the exercises from a certified TRE provider (usually in 1–3 sessions), you can practise independently at home. Self-practice 2–3 times per week for 15–20 minutes is typically recommended.

Do I need to talk about my trauma during TRE?

No. TRE works entirely through the body without requiring verbal processing of traumatic experiences. This makes it accessible for people who find talk therapy challenging or who may not have clear memories of their trauma.

Is TRE safe?

TRE is generally considered low-risk when initially learned from a certified provider. The exercises are gentle, and participants learn to regulate the intensity of their tremoring. Some emotional release may occur, which is considered normal.

How quickly does TRE work?

Many people report feeling calmer, lighter, or more relaxed after their first session. Cumulative benefits typically build over weeks of regular practice. Research timelines range from 2 weeks to 9 weeks for measurable improvements.

Who developed TRE?

David Berceli, an international trauma therapist and bioenergetic analyst, developed TRE while working in conflict zones in the Middle East and Africa. It is now taught in over 60 countries.

Can TRE help with physical conditions?

Pilot research has shown promising results for MS-related symptoms (fatigue, spasticity, sleep), chronic pain, and muscular tension. TRE is not a medical treatment but may complement conventional care for stress-related physical conditions.

Ask Vidi about TRE (Tension & Trauma Releasing Exercises)

Origin & History

How It Works

What to Expect in a Session

How It’s Proposed to Work

Neurogenic Tremor Activation

Parasympathetic Nervous System Engagement

Psoas Release

Self-Regulation Capacity Building

References

Frequently Asked Questions

Who Is This For?

Best for

Not ideal for

Commonly used for

Chronic fatigue syndrome

Anxiety

PTSD & Trauma

Insomnia

Muscle Tension

Stress

Chronic pain

Burnout

Back Pain

Symptoms practitioners commonly work with