Trauma Release Exercises (TRE): Benefits, Types, & Getting Started

What Is Trauma?

Trauma can develop after any significant experience that overwhelms the capacity to cope with associated stress. Traumatic events alert our sympathetic nervous system to activate the fight-or-flight response to prepare us for danger. This natural reaction causes the physiological symptoms of anxiety, including increased heart rate, respiration, and sharpened senses.^1,2,3,4,5

Some people experience more chronic and lasting effects after trauma. For example, those with post-traumatic stress disorder (PTSD) can feel as though they relive an event when encountering trauma triggers. Sadly, symptoms of PTSD can cause survivors to withdraw or isolate themselves, thus interfering with their daily routines or relationships.⁶

A regulated nervous system naturally moves us between energetic and rest states throughout the day based on the situation.^1,3,4,5 However, a dysregulated or traumatized nervous system struggles to make these transitions, keeping us in either an energized or lethargic state for too long.

The Impact of Unresolved Trauma

Experts in the field of trauma research believe unprocessed trauma can get stuck in the body, thus continuing to aggravate physical and emotional problems. These effects can lead to issues with anxiety, emotional regulation, relationships, and self-esteem.⁶ Studies on childhood trauma survivors have also found significant increases in the risk of addiction, chronic health problems, and physical illnesses.⁷ Combined, this data suggests trauma can have lasting effects on both physical and mental health.

What Are Trauma Release Exercises?

Trauma release exercises (TRE) are stretches that induce natural, involuntary muscle spasms known as neurogenic tremors. These mechanisms may help in releasing trauma from the body. TRE is a self-help intervention rather than a professional treatment approach.^1,2,3

People can find specific TREs for free on social media sites like Instagram, TikTok, and YouTube. Most take about 20 minutes or less to complete and involve gentle stretches or poses. Neurogenic tremors begin in the pelvis region (psoas muscle) and result in a gentle shaking of the legs that can eventually spread to the shoulders and arms.^1,2,3,8

How Do Trauma Release Exercises Work?

Shaking is a natural physiological response to stress, fear, and trauma. Trauma release exercises induce these tremors to discharge pent-up stress, tension, and trauma in the psoas muscle. By doing so, TRE can restore the default autonomic nervous system settings, thus restoring functioning and regulation.^1,2,3,4

8 Trauma Release Exercises to Try at Home

Trauma release exercises don’t require any expensive equipment or specialized knowledge. Dr. Berceli developed the first seven TRE stretches, all involving physical movement. The last trauma release exercise uses only visualization.

Here are eight trauma release exercises to try at home:^2,3

TRE Exercise 1: Ankle Stretching

• Stand up with your feet spread to about shoulder length
• Sway to one side by rolling onto the sides of your feet
• Stand on the outside of one foot and the inside of the other foot
• Hold this position for a few seconds and then sway to the other side
• Continue slowly swaying back and forth five to eight times in each direction
• Once done, shake out your feet

TRE Exercise 2: Calf Stretching

• Place one foot in front of you and put all your weight onto that foot
• Keep your back leg on the floor just for balance
• Lift your front heel off the ground and go up and down on your toes
• Repeat five to eight times
• Once finished, shake the leg you just exercised
• Repeat this same set of stretches with the other foot

TRE Exercise 3: Upper Leg Stretching

• Stand up and place one leg in front of your other leg
• Lower your hips slightly as if about to sit on a chair, bending your front knee
• Do not let your knee bend beyond the length of the foot
• Keep bending and straightening the knee on your front leg five to 10 times
• Once finished, shake the exercised leg
• Switch to the other leg and repeat the same set of stretches

TRE Exercise 4: Hip, Pelvis & Upper Leg Stretching

• Stand with your legs spread about shoulder-width apart
• Fold your body forward, bend your knees, let your head and neck hang down, and touch the floor with your hands
• Keep your hands on the floor in the center of your feet
• Take three deep breaths
• Relax and breathe deeply to relax and release tension
• Slowly walk your hands to one foot
• Hold this position and hang onto your leg or the floor for three deep breaths
• Switch to the other foot and repeat this stretch, holding onto your leg or the floor and breathing deeply three times
• Move your hands back to the center and reach between your legs behind you
• Hold this position for three deep breaths
• Return to a standing position and place your hands for support as you stand

TRE Exercise 5: Stretching to Open the Front of Your Body

• Stand up with your feet beyond hip-width apart
• Place your hands behind you in the small of your back and look up or down
• Bend your knees slightly, pushing your hips forward and bowing your back to stretch the muscles
• Gently rotate your pelvis and hips to one side, maintaining this position as you take three deep breaths
• Bring your feet back to the center
• Widen your stance again and rotate in the opposite direction in the same position
• Take three deep breaths.

TRE Exercise 6: Wall Sitting Stretch for Upper Legs

• Sit with your back against the wall as though sitting on a chair
• Try to maintain this seated position for three to five minutes
• Push off the wall to a standing position
• Bend your knees a little and allow yourself to hang forward
• Touch the ground with your hands and try to hold the pose for about a minute

TRE Exercise 7: Wall Sitting Stretch for Upper Legs

• Lay flat on your back
• Bend your knees with the soles of your feet flat underneath you
• Open your knees wide and put the soles of your feet together, with your heels tucked close to your body
• Lift your hips off the ground for 30 seconds to one minute before bringing your hips back down to the ground and resting for a minute
• Bring your knees closer together slowly, moving them about one or two inches closer in increments
• Pause at each position for a minute or two
• Stop by stretching your legs out straight and stretching your toes out if you become uncomfortable

TRE Exercise 8: TRE Spiral Visualization Technique

• Close your eyes, visualize your body, and think of a traumatic memory
• Tune into your body to locate associated tension, feelings, or other sensations
• Create a mental image of a spiral turning in that area of your body
• Pay attention to how fast or slow the spiral turns
• Use your mind to pull the spiral inside out so it spins in the opposite direction, and visualize this process happening
• Try to keep your breathing regular and deep as you go through this visualization exercise
• Continue until the spinning becomes slower and less intense
• Bring your focus back to your five senses and the things you can sense in your surroundings
• Do a quick body scan to notice any changes in the amount of tension, pressure, or stress in your body (i.e., feeling lighter, steadier, etc.)

Are Trauma Release Exercises Effective?

Overall, trauma release exercises can help improve PTSD, anxiety, and other chronic conditions, with most individuals reporting physical and emotional benefits.^1,3,6,9 Additionally, TRE stretches are safe to try at home, even for those with physical limitations or disabilities. TRE practitioners encourage people to adjust stretches according to their needs to avoid injuring themselves or aggravating underlying conditions.^1,3

How to Practice Trauma Release Exercises

Trauma release exercises are one at-home approach for releasing trauma from the body. Start slow and avoid rushing the process. Pushing yourself to extreme pain or discomfort is unhelpful, so pay attention to how your body feels while exercising. Remember to take deep breaths and allow your body to move freely. Consider finding a certified TRE practitioner if you have mobility issues or struggle with independent practice.

Benefits of Trauma Release Exercises

Trauma release exercises are a relatively new development but have become popular online. Commonly reported benefits include lowered stress, anxiety, physical pain, and tension.^1,3 Research on TRE supports these claims, and evidence suggests TRE can also improve symptoms of PTSD, chronic pain, and even certain medical conditions.^8,9

Potential benefits of trauma release exercises include:^1,3,8,9

• Lowered levels of chronic stress and fatigue
• Decreased symptoms of anxiety
• Improvement or remission of PTSD symptoms
• Higher self-esteem and confidence
• Fewer headaches and migraines
• Less muscle tension and chronic back pain
• Improved G.I. functioning and better digestion
• Improved sleep and less insomnia
• Improvements in tachycardia and heart rate variability (HRV)
• More positive emotions and a better mood
• Improved enjoyment and quality of life
• Improved bodily awareness and physical/athletic coordination

The Importance of Self-Care When Using TRE

Trauma work means caring for yourself emotionally, mentally, and physically. Practice effective self-care before, during, and after trauma release exercises to support the healing process. Attend to your other basic needs by eating nutritious food, staying active, and getting enough sleep. Additionally, journaling about trauma and spending time with loved ones can enhance trauma release and recovery.

Can Therapy Help With Releasing Trauma From the Body?

Trauma release exercises can be a standalone self-help technique, but people can experience enhanced benefits when practicing alongside professional help. Combining TRE with trauma-informed therapy can provide additional support and guidance for the emotional and psychological aspects of trauma recovery.

Approaches like brainspotting, EMDR for PTSD, EFT tapping, and accelerated and resolution therapy (ART) are complementary to TRE because they share the same foundational concept that trauma can be stored, processed, and released in the body. You can use an online therapist directory to narrow your search results to providers specializing in trauma.