Does TRE® Really Work? Exercises to Release Stress & Trauma
I was first introduced to TRE® (Trauma Release Exercises) by a practitioner in Asheville, NC, about seven years ago. That initial session made such a powerful impact that I knew I had to continue on my own.
After researching more about the method, I felt confident incorporating TRE® into my personal wellness and self-care routine, and I’ve kept it up consistently—weekly to daily—ever since.
Alongside bumblebee breathing, TRE® remains one of the most effective practices I’ve found for calming my nervous system, regulating emotions, releasing trauma, managing stress, and easing anxiety. I’ve experimented with many, many modalities over the years but always come back to TRE® .
What is TRE® Method for Trauma Release?
Trauma Release Exercises (TRE®) are a series of simple movements designed to activate the body’s natural shaking or tremoring response.
Created by Dr. David Berceli, the purpose of TRE® is to release deep muscular patterns of stress and tension stored in the body. Animals instinctively shake after stressful events to reset their nervous systems—TRE® helps humans in the same way.
Benefits of TRE®
Research shows that tremoring or trauma release exercises can:
Regulate the autonomic nervous system
Lower cortisol levels, easing stress hormones
Shift the body out of fight-or-flight into balance
Release tension stored in deep core muscles like the psoas
Create feelings of being lighter, calmer, and more grounded
Can I Do TRE® Myself?
The beauty of TRE® is its simplicity. No special equipment is needed and it’s accessible for most people, regardless of physical ability.
TRE® involves 7 exercises that create natural tremors often beginning in the legs or hips, sometimes spreading throughout the body.
I have only done the 7 exercises once. Now, I do it after a workout because my muscles are already tired. If I don’t do a workout beforehand then this is what I do:
5 minutes of wall sits - you can split these up into two rounds with a very short break in between if you can’t do the wall sit for the whole 5 mintues.
5 minutes of calf raises - you can use stairs for this, just put your toes on the steps and press upwards and squeeze your calf muscles.
10 minutes of lunges - you can go back and forth in your bedroom or living room.
Now lay down - on your back with the soles of your feet together and your legs are open like a butterfly, allowing your knees to hang down naturally.
Your body will begin to shake, twist, twerk, and jerk. It is most important to let it all happen. Don’t try to stop it.
The Takeaway
For anyone navigating stress, trauma recovery, or simply the overwhelm of modern life, TRE® offers a safe, natural, and profoundly effective way to restore balance.
Does TRE® really work? It has become an anchor in my own wellness journey, and I can say with certainty—it works.
Scientific Research
This is a protocol (not yet final results) for a randomized controlled trial studying how TRE affects cortisol rhythms and autonomic nervous system function.
2023 – Roos
Truama Releasing Exercises As a Treatment Technique
A review of TRE in occupational therapy and related fields. It highlights TRE’s potential for restoring autonomic nervous system balance, normalizing cortisol, improving sleep, and reducing pain, while noting gaps in large-scale randomized trials.
2021 – M. Lynning et al.
Tension and Trauma Releasing Exercises for People with Multiple Sclerosis
The first original research using TRE in people with multiple sclerosis. Found improvements from baseline in symptoms of tension and possibly fatigue, suggesting TRE may support chronic disease management.
2021 – Jamardo Torres de Almeida & Guilherme Oberto Rodrigues
Tension Trauma Releasing Exercises (TRE) Regulates the Autonomic Nervous System, Increases Heart Rate Variability and Improves Psychophysiological Stress in University Students
A pilot study with university students showing TRE increased heart rate variability, reduced subjective stress, improved emotional well-being, and reduced body tension.
2021 – Case Report (Former Soldier)
Case Report of a Former Soldier Using TRE (Tension Trauma Releasing Exercises) for PTSD Self-care
Single case study of a soldier using TRE for post-traumatic stress disorder self-care. Reports subjective improvements in symptoms but no large-scale or biomarker data.
