Trauma Release Exercises (TRE).

What it is

Trauma Release Exercises (TRE), developed by David Berceli, are a short series of simple exercises that gently tire certain muscles, including the legs and the deep hip muscles like the psoas, until a natural tremor begins. The idea comes from the way animals shake after a threat to settle their nervous systems. The shaking is involuntary, but you can slow it or stop it at any time.

Many people feel calmer, lighter and more grounded afterward. Because it doesn't require talking about painful events, some people find it a helpful addition to therapy.

What happens at a visit

1. Learning a series of 7 simple exercises with a certified provider.
2. Lying down as a gentle tremor begins, usually in the legs.
3. About 10 to 15 minutes of shaking or vibrating.
4. You control the intensity and can stop at any time.
5. Possible feelings of release, relaxation or emotion.
6. Rest and grounding time afterward.
7. Home practice 2 or 3 times a week.

Who it is for

• People with a trauma history or PTSD, alongside other care
• People with ongoing stress or anxiety
• People who carry chronic muscle tension
• Anyone who wants a body-based way to unwind
• People who find talk therapy hard or not enough on its own
• People who want a simple self-care tool

Evidence and safety

Early studies, mostly small, suggest TRE may ease stress, anxiety and trauma-related symptoms, and much of the support still comes from practitioner and client experience. Learned from a certified provider, it is generally safe. People with severe trauma, PTSD or dissociation may find strong emotions come up and should practice alongside a trauma-informed therapist. If you are pregnant or have a recent injury or joint problem, check with your clinician first.

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