TRE (Tension & Trauma Releasing Exercises)

Tension and Trauma Releasing Exercises were developed by Dr. David Berceli, a trauma specialist who spent decades working in conflict zones and disaster relief in the Middle East, Africa, and Latin America. His core observation was consistent across widely different populations: after extreme threat, mammals discharge the accumulated fight-or-flight arousal through involuntary trembling and shaking. Humans share this neurobiological mechanism but have largely learned to suppress it through social conditioning — stillness is equated with composure. TRE is designed to safely and voluntarily reactivate this natural discharge process. The seven-movement sequence is a series of simple exercises — primarily involving leg and hip muscle fatigue — that gently tire the muscles in the area where the psoas (the primary fight-or-flight muscle connecting the spine to the femur) is most engaged. Once these muscles are sufficiently fatigued, the body naturally begins to tremble. These neurogenic tremors — unlike tremors from neurological disease — move through the body in waves, releasing tension from the feet through the legs, hips, spine, and diaphragm. The practitioner maintains an observational, non-interfering relationship with the tremors, allowing them to complete naturally. The proposed mechanism involves the activation and release of the psoas muscle specifically, which in chronic stress and trauma holds a protective contraction that affects breathing, posture, and digestive function. Regular TRE practice over weeks and months is associated with improved sleep, reduced chronic muscle tension, decreased hypervigilance, and improved emotional regulation. The practice is used in PTSD programs, corporate wellness settings, and individual self-care in over 35 countries. TRE requires an initial learning period — most practitioners recommend 2-3 sessions with a certified TRE provider before practicing independently — after which it can be self-administered as a home practice. Sessions typically run 30-45 minutes.