TRE® - Understanding Tremoring and Tension Release
Shaking and trembling are interesting bodily responses. We might notice them when we're frightened, cold, exhausted, overwhelmed or highly excited, and they can also arise spontaneously during yoga, breathwork, somatic bodywork and other embodied practices. Usually we try to stop them. We steady our hands, tense our muscles or attempt to regain control of the body.
TRE®, or Tension & Trauma Releasing Exercises, takes a different approach. Developed by Dr David Berceli, TRE® uses a sequence of physical exercises intended to evoke what the method describes as the body's natural neurogenic tremor mechanism. Rather than deliberately making yourself shake, the exercises fatigue and activate areas of the lower body until trembling begins to arise with less conscious effort.
For many people, this feels unusual at first. The legs may begin with a small vibration or bounce before the movement changes in rhythm or travels into other areas of the body. Sometimes the movement remains subtle; at other times it can become stronger. People can experience the practice very differently, and a dramatic tremor isn't necessarily a more effective one.
What happens during TRE®?
A traditional TRE® practice begins with a series of exercises involving the feet, legs, hips and lower body. These create muscular activation and fatigue before you eventually lie on your back with the soles of the feet together and the knees open.
From this position, the knees are gradually brought closer together until trembling begins. Once established, the tremors can continue without you consciously creating each movement. They may remain predominantly in the legs and pelvis or change in speed, intensity and location as the practice continues.
This involuntary quality is part of what makes TRE® interesting. We are very accustomed to moving our bodies deliberately, deciding to lift an arm, stretch a leg or change position. During tremoring, you may instead experience movement arising spontaneously and discover what happens when you don't immediately suppress or control it.
TRE® describes this as a natural tremor mechanism associated with the body's response to stress and tension. There is some research exploring TRE® and stress-related outcomes, but the evidence base is still developing, so I wouldn't describe tremoring as scientifically proven to discharge trauma or reset the nervous system. I find it more useful to stay close to what can actually be observed: the body is moving involuntarily, the experience can alter muscular tension and bodily sensation, and many people report feeling different afterwards.
What does the psoas have to do with it?
The psoas is often given a central role in conversations about TRE®, trauma and somatic work. It is a deep muscle running from the lumbar region of the spine through the pelvis to the upper femur and forms part of the iliopsoas muscle group. It plays an important role in hip flexion, movement, posture and stabilisation.
You may sometimes hear the psoas described as “the fight-or-flight muscle.” I think this is better understood as a metaphor than a literal anatomical description. The stress response involves the brain, autonomic nervous system, endocrine system and many different muscles throughout the body; there isn't one muscle responsible for fight or flight.
However, the psoas does participate in movements that can be relevant when we protect ourselves, brace, run, curl forward, or prepare to move, and it can become tense for many reasons. Because TRE® deliberately works with the legs, hips and pelvis, trembling may become particularly noticeable around this region.
Why can tremoring feel so powerful?
Part of the power of trembling may be that it temporarily changes our usual relationship with the body. Rather than directing every movement, we allow something spontaneous to happen and observe it.
For some people this feels relieving or settling. There may be warmth, tingling, muscular softening, changes in breathing or a sense of tiredness afterwards. Others experience emotion, laughter, tears or unexpected sensations. Sometimes very little happens beyond the physical trembling itself.
A tremor isn't automatically evidence that trauma is leaving the body. Tears don't necessarily mean that a particular memory has been processed. Equally, the absence of a dramatic emotional response doesn't mean that the practice hasn't been worthwhile.
This is something I increasingly emphasise in all of my somatic work: catharsis and resolution are not the same thing. A large physical or emotional release can feel significant, but the size of the response doesn't necessarily tell us what has changed or how lasting that change will be.
More tremoring isn't necessarily better
When people first discover that they can evoke involuntary shaking, there can be a temptation to make the tremors as large as possible or keep going because something appears to be “releasing”. I don't think this is necessarily helpful.
A central principle in the way I work somatically is that deeper doesn't always mean more intense.
If the tremoring becomes very strong, you begin to feel overwhelmed, you lose a sense of connection with your surroundings, or something simply doesn't feel right, you can reduce or stop the movement. In TRE®, this can include changing the position of the legs or extending them along the floor.
Being able to stop is important. It reminds us that we aren't surrendering control to the process; we're developing a relationship with it.
This connects with the somatic principle of titration: experiencing something in manageable amounts rather than assuming that we need to go as far as possible. Five minutes of tremoring that you can remain present with may be much more useful than twenty minutes during which you become increasingly overwhelmed or disconnected.
A simple tremoring practice
After physical activity, yoga or another practice in which your legs are already warm and activated, you might lie on your back with your knees bent and feet on the floor. Bring the soles of the feet together and allow the knees to open into a comfortable butterfly position. Spend a little time here before slowly bringing your knees closer together.
At a certain point, you may notice trembling or small involuntary movements beginning in the legs. If nothing happens, there is no need to force it. If trembling does arise, allow yourself to observe it for a short period while continuing to notice your breathing, your surroundings and how the rest of your body feels.
You can experiment gently with the position of your knees and notice how this changes the movement. If the tremors become stronger than you want, change position or extend your legs and allow the movement to settle.
I would start with a relatively short period rather than aiming immediately for a long session. Afterwards, lie comfortably for several minutes and notice how you feel. Rather than searching for evidence that something has been released, simply observe: What feels different? What feels the same? Do I feel more settled, more activated, tired, energised or nothing particularly noticeable?
When emotion arises during tremoring
Sometimes emotion arises alongside physical trembling. You might feel unexpectedly sad, irritated, vulnerable or emotional without immediately knowing why. A memory or image may appear, although there can equally be physical movement without any story attached to it.
You don't necessarily need to analyse the experience while it is happening. If an emotion feels manageable, you might simply notice how it is experienced in the body and allow some space for it.
This is particularly important if you have a significant trauma history, experience dissociation or find that body-based practices bring up intense memories or emotional states. In those circumstances, I would recommend learning and exploring TRE® with an appropriately trained practitioner rather than using online instructions to work through traumatic experiences by yourself.
TRE®, spontaneous movement and kriyas
TRE® isn't the only context in which I encounter involuntary movement. Trembling, shaking and spontaneous movement can also arise during de-armouring, breathwork, meditation, yoga and energetic practices.
Different traditions understand these experiences differently. In somatic settings, they may be described through the language of tremoring, muscular response or nervous-system activation. Within some yoga and spiritual traditions, spontaneous movements may be described as kriyas and understood through the movement of prana or life-force energy.
My own background includes both somatic and spiritual traditions, so I am comfortable with people using whichever framework feels meaningful to them. I don't think we need to insist that every spontaneous movement has one universal explanation.
What interests me more is the person's direct experience. Can you remain present while the movement is happening? Can you notice whether you want more or less? Can you allow the movement without having to intensify it? Can you stop when you want to? What do you notice afterwards?
Those questions tell us far more than simply asking whether the body has “released trauma”.
Integration matters
After tremoring, give yourself some time before immediately moving on to the next thing. Lie down, rest and notice your breathing and bodily sensations. You may feel quiet, tired, spacious, energised or simply normal.
Integration doesn't mean that your mind has to decode what just happened. Sometimes there is an immediate insight or emotional connection, but often there isn't. The experience can simply be allowed to settle.
You might also notice changes later in the day or over the following days. Remain curious about your experience.
Working with tremoring in de-armouring
Tremoring can also arise naturally during the somatic bodywork and de-armouring sessions I offer. Sometimes it appears through work with touch and breath; at other times the body begins moving spontaneously without us deliberately trying to create it.
When this happens, we can allow the movement, notice what accompanies it and adjust the work according to how you are responding. Sometimes that means staying with the movement; sometimes slowing it down; and sometimes allowing the body to become completely still.
If you're interested in exploring tremoring within a supported bodywork session, you can read more about my Somatic Bodywork & De-armouring work or arrange a free discovery call.
You might be intrested to read my post on Why Does the Body Shake? Understanding Shaking & Trembling in Somatic Work
Here are some resources to support your trembling home practice;
