What is TRE?
Tension & Trauma Releasing Exercises, or TRE for short, is a body-oriented method that helps release deep-seated muscle tension caused by stress, (chronic) stress, or trauma.
It is completely natural that during stress, muscles activate and stress hormones are produced, so that you are ready to take action and be on high alert. The most important muscles that contract in stressful situations are the psoas muscles, which run through your pelvis and connect your torso and legs.
Vibration and shaking
When the coast is clear again, your system wants to recover from the accumulated tension. This happens naturally through the trembling and shaking of the muscles. Only we often suppress this because we find it awkward – especially in company – or because we have lost touch with our body's signals. As a result, stress keeps circulating in your system.
discharge mechanism
With TRE, you reactivate the self-healing discharge mechanism. Vibrations are generated that help release tension. When the discharge is activated in a safe manner, the muscles relax and the body can return to a natural state of rest and balance. Also the nervous system thereby calms down again and the production of stress hormones stops.
How was TRE created?
The founder of TRE is trauma expert David Berceli. For years, he was active in areas affected by wars or natural disasters. He discovered that people who allow spontaneous tremors suffer less from trauma.
TRE was originally developed as a method for trauma, but in the last 25 years it has also proven to be effective for anyone with stress and tension.
How does TRE work?
During TRE you do a set of exercises in which you slightly activate the muscles. You will experience how your nervous system responds to this, such as your breathing, temperature and muscle tension. You learn to listen to this, so that you learn to deal with exertion and relaxation.
The exercises induce so-called neurogenic tremors. These are spontaneous vibrations through which tension is released. Because the tension is discharged in chains of muscles, the brain registers a reduction in pain signals and receives the signal that it can relax. Your stress level can decrease, so that you resilience increases.
With which symptoms can TRE help?
Of physical complaints what people struggle with due to prolonged tension are often:
- Clenched jaws
- Teeth grinding
- Headache, neck and shoulder complaints
- Back pain
- A rapid, shallow breathing
- Tight hips and legs
- Fibromyalgia
Mental are they often complaints like:
- A disrupted sleep pattern
- Constantly alert and restless
- Lethargy
- Irritability
- PTSD
- Burnout
- Migraine
Is TRE suitable for everyone?
TRE is suitable for everyone because it is a natural bodily mechanism. It is designed as a method for healthy self-regulation. Once you have learned the exercises safely from a TRE provider, you can use them independently and as needed for the rest of your life.
Caution with
There are indications where extra caution or specific guidance is required, such as the use of multiple medications, having a reduced bodily awareness, and epilepsy. Therefore, always discuss your situation with a certified TRE provider. If necessary, they can refer you to another TRE provider who specializes in this.
Where can I learn TRE?
In case of complaints resulting from trauma, it is highly advisable to learn TRE under the careful guidance of a certified TRE provider. This way, you learn to recognize the signals of your nervous system, keep an eye on the limits of the discharge process, and regulate yourself.
It is important that you practice TRE from a comfortable state of being. TRE providers are trained with knowledge of the nervous system and the polyvagal theory.
Where can I find a TRE provider?
Where can I find more information about TRE?
Reading tips
- TRE Trauma and Tension Releasing Exercises – David Berceli
- The Revolutionary Trauma Release Process – David Berceli
- Facilitating trauma-sensitive TRE to groups – José Löhr and Annemarije Sjoerdsma
Viewing recommendations
Book recommendation
TRE Trauma and Tension Releasing Exercises
David Berceli
In collaboration with
Marc Doomernik
TRE trainer in the Netherlands, trauma & stress release coach, craniosacral therapist: Marc Doomernik.
