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Trauma Release Exercises (TRE®)

While people tend to respond to trauma differently, there is an innate response humans experience, and this is what TRE works to unlock. The natural reaction to trauma is tremors or shaking, which helps release tension, stress and unresolved trauma.

In the modern world, many people feel they need to suppress these emotions and may be unable to acknowledge their presence. TRE helps people working on recovery learn to embrace these feelings so they can healthily let them go. Give us a call at (866) 750-0763 to learn how you can start healing today.

What Is TRE and How Does It Work?

TRE is a type of mind-body therapy, meaning it uses techniques based on interactions between the mind and body. Created by trauma intervention expert Dr. David Berceli, TRE aims to reduce stress and release deep muscle tension.

Sometimes, when the body experiences stress, the fight-or-flight instinct activates, and muscles may tense in response. The sympathetic nervous system reacts by providing a burst of energy you may need to respond to danger. Among a set of complex reactions, the heart beats faster to pump more blood to muscles and certain organs. The muscles may tense up to prepare for action.

Some muscle groups store the tension that builds up during the body’s stress response. The psoas muscle, which surrounds either side of the base of the spine, can contract, lock and store this tension. Large muscle groups in the neck and shoulders also tend to store tension caused by stress.

TRE techniques were designed to release tension locked deep inside muscles. By targeting deep muscle memory in key regions, these exercises can trigger natural reflexes to induce shaking. While the effect of shaking soothes the nervous system, inducing this response also causes muscle vibrations to move throughout the body. The tension then moves outward from core muscles as it is safely released.

The exercise program includes a phase of rest to instill mental and physical calm before muscles are triggered again. The sessions typically last about 15 minutes. TRE was designed to target the physical effects of trauma, while other therapies focus more on resolving the core cause of trauma. Be sure to pair TRE techniques with appropriate trauma recovery therapies like cognitive behavioral therapy.

After you learn how to do TRE and practice it with a professional, you can also use it as a self-help technique wherever and whenever you want.

What Is TRE and How Does It Work?

TRE is a type of mind-body therapy, meaning it uses techniques based on interactions between the mind and body. Created by trauma intervention expert Dr. David Berceli, TRE aims to reduce stress and release deep muscle tension.

Benefits of TRE

TRE offers many benefits for people entering their recovery journeys from addiction or trauma. Several of these advantages include:

  • Improving emotional resilience.
  • Releasing trauma or stress without needing to rehash it or “talk it out.”
  • Helping you feel more grounded and peaceful.
  • Increasing your energy and concentration.
  • Decreasing aches and pains.
  • Enhancing sleep.

After you learn how to do TRE and practice it with a professional, you can also use it as a self-help technique wherever and whenever you want.

Techniques in TRE

Several exercises are used for TRE, targeting specific muscles that correlate to muscular tension. By performing each trauma-release exercise, you will calm your nervous system and feel more balanced.

Specifically, TRE focuses on the muscles associated with your fight-or-flight response, such as the psoas. The exercises will help induce shaking that releases the tension and gets you to a space of calmness..

The basic tenants of TRE are:

  • Warmup exercises: You will do simple exercises that prepare your body and muscles for shaking and tremors. These exercises stretch or stress your muscles mildly.
  • Activation: After the exercises, your body should enter a state of natural shaking or tremors — called neurogenic muscle tremors. You will feel an emotional and physical release and learn how to control the intensity and timing of stress and trauma release.
  • Rest: Your body will settle, and you will start to acknowledge and accept the emotions that appeared during TRE to help your brain establish new relaxation patterns and release endorphins.

When you first learn TRE, a professional will guide you in a safe setting so you can eventually learn how to do it independently.

Trauma-Release Exercises

TRE exercises involve physical movements and visualization techniques. A few simple trauma-release exercises to try include:

Ankle Stretches 

Stand up straight with your feet level to your shoulders and then slowly lean with your full body weight to the left side. Lean gradually to distribute your weight without falling. Your left foot should be level with your head.

As you shift your body weight to the left, roll on your feet to balance and then hold the position when the outer side of your left foot holds your weight. The inside of your right foot should also support your weight.

Sway your weight to the right side with the same motion and hold the position when your weight is held by the outer side of your right foot and the inner side of your left foot. Repeat this motion five to 10 times and then shake each foot to release the tension.

Upper Leg Stretches

In a standing position, place your right leg in front of the left. Balance your weight on your left foot, and bend your knee slowly to lower yourself into a sitting position. Be careful not to bend your knee too far to avoid falling. Hold your stance when you are less than halfway into a sitting position.

You will feel your upper leg muscles tighten as they bear your weight in the position. Your right knee will bend as you balance your weight. Gradually lift yourself again while balancing and then lower back into an almost sitting position. 

Switch your legs to tighten and stretch your right upper leg muscles with the same motion. Repeat this exercise five to 10 times on each leg, then shake your legs to release the tension in these muscles.

Calf Stretches

Stand up and place your right foot in front of your left foot, leaving minimal space between your feet. Then, place your full body weight on your right foot without leaning too far forward. 

While using your left foot to maintain balance, slowly lift the heel of your right foot to place your weight on your forefoot and toes. Hold this position for a few seconds, and then lower your heel. Shift your weight back onto your forefoot again to perform a rocking motion, swaying your weight back and forth on the same foot. 

Switch feet to place your weight on your left foot and repeat motion. Repeat this exercise five to 10 times on each foot before shaking your feet again.

This complete set of TRE exercises includes hip, pelvis and upper leg stretches and exercises to release tension stored at the front of your body. It also features a visualization technique, which involves envisioning your trauma while tuning into your body to locate areas where tension is stored.

TRE for Addiction Recovery

Working with a therapist who knows TRE can help people recovering from addiction and trauma gain a better understanding of themselves. You will learn how and where stress and trauma are stored in your body and how they relate to your substance use disorder. Then, you and your therapist will work on letting those feelings go so you can feel renewed on your recovery journey.

Practicing TRE for a few minutes weekly can help you release problematic behaviors and patterns that have become part of your daily routine, such as substance use. TRE can help people with addiction on their road to recovery when used with other holistic treatment methods.

How The Sanctuary at Sedona Can Help

TRE is a holistic approach that helps release trauma and stress and restore balance within the body and mind. If you would like to learn how to apply TRE or other natural treatments to your recovery process, The Sanctuary at Sedona can help. Call 877-710-3385 to talk with a counselor today!

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