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TRE | Trauma Release Exercises with Yoga

What is TRE?

TRE® (Tension and Trauma Release Exercise), created by trauma expert Dr. David Berceli, is a simple, painless method to release deep, chronic muscle tension caused by stress or trauma. Practiced worldwide, it helps people recover from chronic stress and symptoms of post-traumatic stress linked to events like natural disasters, violence, or challenging life situations.

Trauma arises from overwhelming experiences like accidents, injuries, natural disasters, or prolonged stress, such as abuse or violence, leading to tension in the body. Post-Traumatic Stress Disorder (PTSD) occurs when painful thoughts and emotions persist long after the traumatic event.

Tension Patterns

Trauma impacts the body in many ways—physically, emotionally, and mentally. During a traumatic event, the body releases adrenaline and cortisol, causing deep muscular contractions for protection. Once the crisis is over, it’s vital to release this tension to restore the body to its natural, relaxed state and prevent chronic pain or restrictions. The nervous system naturally uses shaking or trembling to release deep tension, signaling safety to the brain and helping the body return to balance.

Shake It Off

We see animals shake after a stressful incident or a transition and they soothe themselves by quivering when they’re frightened. The challenge with humans is the overemphasis on the mind halts the natural shaking process that is critical to recovering from trauma. The result in muscular tension is stored in our bodies, keeping us from releasing this tension and stopping us from recovering from trauma. Where there are repetitive traumatic episodes, the mind will direct the body to immediately freeze- in attempt to numb the inevitable pain of the next traumatic crisis. Due to the highly emotional and physiological effects on from stressful or overwhelming experiences, the body holds on to the memories, thoughts, and emotions to process them at a later date, when it feels safe to do so. It is stuck in a cycle of being unable to relax to heal.

The Cycle

The high chemical charge in the body is continuously seeking a way to be released, causing the emotional and rational parts of the brain to react in intense emotions such as shame, hatred and rage or ideas such as distrust, a negative outlook or revenge. This lack of released bio-chemical energy (high excitement or anxiety) can cause PTSD symptoms to become persistent, painful replaying of memories and stories from the traumatic scenario with the intention that “the victim will become the survivor”. If the cycle is not halted, the lack of healing, releasing and recovery can continue in the unhealthy choices in one’s relationship with self and other relationships. Research by Traumatologists is now pointing to traumatic stress as major cause of social and domestic violence due to PTSD. Numerous studies are reflecting that previously diagnosed disorders such as hyper-aroused or depressive behaviours may be a result of traumatic experiences that have not been addressed and healed.

Fight or Flight

Located from the lower lumbar spine through the pelvis to the femur is the psoas muscle, also known as the fight or flight muscle. This primal muscle protects the center of gravity and contracts in a traumatic situation, to guard the underbelly. Connected to the back of the pelvis and legs, the psoas remains contracted until all danger is clear. Shaking is required to release the protective tension to calm down. When the psoas shaking response happens, a message is sent throughout the rest of the body, searching for any other chronic tension, to dissolve.

Disclaimer

Consult with your doctor before doing these exercises. If you feel physical, emotional or mental pain or overwhelm, reconnect with your breath and gently release from the intensity of the exercise and stop the exercise completely as necessary to rest. Always listen to the signals from your body in this and any other exercise practice.

The Exercises

1. Gently roll from side to side on the bottom of your feet, creating a gentle stretch on the sides of your ankles. Repeat up to 5 times.

2. Put one foot on the seat of a chair and raise and lower yourself on to your toes. Repeat slowly for 10-20 repetitions.

3. Lift one leg up behind you. Slowly bend down to touch the ground, bend your standing knee as deeply as you can and then straighten it. Repeat this process 10-15 times, depending on the strength of your legs.

4. Stand with your legs spread apart so that there is some tension on the inner thigh muscles. Bend forward until you touch the ground. Feel for that stretch on the inner thigh (adductors) and the backs of the legs (hamstrings).

Slowly walk your hands over to one foot. Hold this position for 3 slow, deep breaths. Then walk your hands over to the other foot. Again hold this position for 3 slow, deep breaths. Then, walk your hands back to the middle and reach between your legs behind you. Hold this position for 3 slow, deep breaths. You might begin to feel some mild shaking in your legs. Allow this to happen. To complete the exercise, slowly come back to a standing position.

5. Make 2 fists and place them on the top of your buttocks. Gently push your pelvis slightly forward so that there is a gentle bow in your back. Feel for a stretch at the front of your thigh. Then gently twist from the hips, looking behind you in each direction. To finish, come to a standing position. 

6. Sit with your back against the wall as though there was a chair underneath you. This will put some gentle stress on the quadriceps muscles. After a few minutes, you might begin to feel some quivering in these muscles. If this position becomes too intense, move up the wall about two more inches. The quivering might get slightly stronger. Once again, if this position becomes too intense, move up the wall about two more inches. Try a position where your legs are quivering and there is no pain. After 5 minutes of quivering, come off the wall and hang over forward. Keep your knees slightly bent while you touch the ground. The quivering will most likely increase. Stay there for 3-4 minutes.

7. Begin the exercise by laying flat on your back and put the bottoms of your feet together and let your knees fall open as wide as they go in a relaxed manner for one minute. Then raise your pelvis off the ground about 3 inches while keeping your knees open. Hold this position for one minute. You might feel a slight bouncing of the pelvis. Set your pelvis gently on the ground and relax once again with your knees open for one minute. Then close your knees very slightly, approximately one inch. Hold this position for about two minutes. You may feel some quivering in your inner thigh muscles. Allow this to happen in a relaxed manner. Once again, close your knees very slightly, approximately another inch. The quivering may increase in its intensity. One more time, close your knees slightly and allow the quivering to continue. It may spread down towards your feet or up into the pelvis. Allow this quivering to happen. It may turn in to rapid shaking. Allow this to happen as well. For the last position, turn your feet so your feet are flat on the floor and your knees are slightly wider apart than your feet. This will likely give the quivering or shaking to continue in a natural manner. Allow this movement to move up your back and into your neck for approximately 3 minutes. To end this exercise simply let your feet slide down so that you are laying flat on the floor. Remain there for about three minutes and get up slowly.

Experience It for Yourself

Have a taste of TRE (Trauma Release Exercises) along with gentle yoga with Amy Reedman, Wellness Coach and Founder of The Blending Bar Aromatherapy & Wellness. Amy offers private one-on-one sessions and group classes, online and in person. Please contact us for schedule or to discuss what is best for you.