Trauma affects both the mind and body, leaving lasting emotional and physical wounds. It can come from a single event or long-term stress, showing up in the body as tension, tight muscles, or even chronic pain. Many people carry this trauma without knowing how much it affects their well-being. Thankfully, there are simple ways to release this stored trauma and start healing.
Trauma Release Exercises (TRE) are an easy and effective way to help relieve stress and tension. By doing simple movements that trigger the body’s natural shaking, TRE can lower emotional stress, reduce pain, and bring balance back to the body. In this post, we’ll share 7 Trauma Release Exercises to help you feel better both emotionally and physically.
What Are Trauma Release Exercises (TRE)?
Trauma Release Exercises (TRE) were created by Dr. David Berceli to help people release muscle tension caused by trauma. Trauma doesn’t just affect the mind; it also affects the body by causing tightness, especially in the hips, pelvis, and lower back.
TRE uses the body’s natural shaking response, called neurogenic tremors, to release tension. After trauma, the body’s fight-or-flight response often keeps it in a stressed state, even after the event is over. TRE helps by activating gentle shaking to release that built-up stress, calm the nervous system, and encourage relaxation. It’s a helpful tool for managing stress, recovering from trauma, and controlling emotions.
Key Principles of Trauma Release Exercises
- Neurogenic Tremors: A key part of TRE (Tension and Trauma Releasing Exercises) is causing small, involuntary muscle shakes called neurogenic tremors. These shakes happen during or after releasing tension and help the body get rid of extra energy and stress, supporting recovery.
- Mind-Body Connection: TRE highlights the importance of paying attention to bodily sensations and emotions during the exercises. This helps people process and release stored trauma while staying calm and present.
- Safe Environment: When doing TRE, it’s important to be in a safe and comfortable place. The exercises trigger natural shakes in the body, so feeling relaxed and secure helps your body respond better.
- Gentleness and Pacing: The exercises should be done at your own pace. It’s important to listen to your body, take breaks, and not push yourself too hard. Trauma release is a gradual process.
7 Trauma Release Exercises
1. Shaking or Tremoring Exercise
One of the most basic and effective of the 7 Trauma Release Exercises involves simply shaking different parts of the body. Start by standing with your feet shoulder-width apart and gently shaking your arms, legs, shoulders, and torso. Gradually allow the shaking to become more vigorous but keep it controlled.
Shaking activates the body’s natural tremoring response, helping to release tension stored in the muscles. This exercise is excellent for calming the nervous system and relieving built-up stress.
2. Leg and Hip Stretch
Position yourself on your back with your knees bent and feet placed flat on the floor. Slowly extend one leg and stretch it while keeping the other knee bent. This exercise focuses on the hip and pelvic area, which are often sites where trauma is stored.
This stretch targets the pelvis and hip muscles, which hold much of the body’s emotional tension. Releasing these muscles can help alleviate lower back pain and emotional stress linked to trauma.
3. Wall Sit
Place your back against the wall and gradually slide down until your knees are bent to a 90-degree angle, like sitting in an unseen chair. Hold this position for as long as you can while maintaining slow, deep breaths.
The wall sit engages the leg and core muscles, triggering tremors in the lower body. It helps build physical strength while facilitating the release of deep-seated muscle tension.
4. Deep Diaphragmatic Breathing
Position yourself on your back, placing one hand on your chest and the other on your stomach. Breathe deeply, allowing your diaphragm (not your chest) to expand with each inhalation. Exhale slowly, focusing on releasing tension with each breath.
Diaphragmatic breathing calms the nervous system and relieves emotional stress. This practice also resets the body’s natural stress response, making it easier to process and release trauma.
5. Hip Bridge
Rest on your back with your knees bent and feet flat on the floor. Slowly elevate your hips to form a straight line from your shoulders to your knees. Keep this position for a few seconds, then lower your hips back to the starting position.
The hip bridge stretches and opens the hips and lower back, where emotional tension accumulates. It helps release tightness in these areas while promoting flexibility and relaxation.
6. Cat-Cow Stretch
Start by positioning yourself on your hands and knees, ensuring your wrists are aligned with your shoulders and your knees are beneath your hips. On the inhale, arch your back and raise your head (Cow Pose). On the exhale, round your back and tuck your chin (Cat Pose). Repeat this movement in a slow, fluid motion.
This stretch improves flexibility in the spine and releases tension stored in the back. It also promotes a healthy flow of energy throughout the body, which can be helpful in trauma recovery.
7. Spinal Twist
Lie down on your back with your arms extended sideways to create a “T” shape. Bend your knees and gently lower them to one side, keeping your shoulders flat. Hold this position for a few deep breaths, then switch to the other side.
Performing a spinal twist helps to reduce tension in the shoulders, back, and hips. It also aligns the spine and encourages a deeper connection between body and mind, facilitating emotional release.
Benefits of Trauma Release Exercises
Incorporating these 7 Trauma Release Exercises into your self-care routine can offer numerous physical and emotional benefits:
- Physical Benefits: Regular practice reduces muscle tension, improves flexibility, and can relieve chronic pain caused by trauma. By allowing the body to discharge stress, it supports the natural healing process.
- Emotional Benefits: TRE helps ease anxiety, depression, and emotional stress by releasing pent-up emotions stored in the body. It enhances feelings of calmness and emotional steadiness.
- Improved Sleep: Many people find that Trauma Release Exercises help them sleep better. By calming the nervous system, these exercises reduce insomnia and promote restful sleep.
- Increased Emotional Resilience: Over time, regular practice of TRE builds greater emotional resilience. By releasing trauma, individuals can increase their capacity to handle stress and recover from emotional challenges.
FAQs
Q: What does TRE do to your body?
A: TRE (Tension or Trauma Release Exercises) activates the psoas muscles, where physical, emotional, and mental stress is stored. By releasing neurogenic tremors, it helps the body release this built-up tension, promoting relaxation and relieving stress, contributing to overall emotional and physical well-being.
Q: What is the science behind TRE?
A: Though the exact mechanisms of TRE aren’t scientifically proven, it’s believed the exercises regulate the nervous system and release muscular tension. Neuromuscular tremors help reduce stress and restore a state of relaxation and balance.
Q: Are trauma-release exercises safe?
A: Yes, TRE is generally considered safe for most people. While the exercises appear simple, it’s recommended to learn from a Certified TRE Provider for maximum effectiveness and safety in addressing deep-seated trauma and tension.
Conclusion
Trauma Release Exercises (TRE) are easy and effective ways to release the stress and tension that trauma causes. Whether you’re facing daily stress or healing from more serious trauma, TRE provides a safe and simple way to recover.
Begin by adding a few exercises to your routine and notice how your body feels afterward. It’s important to move at your speed and practice in a comfortable setting. If you’re dealing with major trauma, it can be useful to talk to a professional to get the right support for deeper emotional healing.
Ready to learn more about managing stress and supporting your well-being? Connect with BHouses to explore resources and information that can guide you on your way to recovery.
