TRE for anxiety and well-being

TRE (Tension & Trauma Releasing Exercise) is a simple and gentle way to trigger a shaking reaction in your legs and overall body. One of our community members introduced it to the group, and many who tried it reported noticeable emotional relaxation, improved sleep, and a greater sense of well-being.

Unlike yoga, sports, or other exercises, the effects of TRE feel distinctly different and require much less effort. You’re not “working out”, rather you’re lying on your back while your body does the rest almost automatically.

Why try TRE?

What people in our group report:

  • Deep relaxation after sessions
  • Better sleep quality
  • Reduced anxiety and irritability
  • Greater emotional stability
  • A general sense of calm and well-being

It’s difficult to describe the sensation. The tremors feel like your body is shaking off tension, leaving you with a sense of lightness and ease that might be best described similar to a relaxing bath or massage.

The theory behind it

Dr. David Berceli, who developed TRE, explains it this way: when we experience stress, the body mobilizes energy for fight or flight. If that energy isn’t fully released, it becomes trapped as chronic tension. The tremors, according to Berceli, are the nervous system’s way of discharging this stored survival energy.

He observed that animals naturally shake after danger passes, releasing the stress response, and that humans have the same capacity, though often suppress it due to social conditioning.

Whether or not you subscribe to this theory, the practice itself is straightforward and many people find it beneficial.

How to do it

The exercise steps are simple, much easier than yoga. They take about 15-20 minutes once you learn them.

Getting started:

  1. Start with 15 minutes, every other day, for 2-3 weeks
  2. Gradually increase to 20-30 minutes daily if it feels comfortable
  3. Listen to your body, if you feel overstimulated, reduce duration or frequency

The exercises are best learned from video demonstrations. These two resources cover everything you need:

For more detailed guidance and community experiences, see the r/longtermTRE wiki.

The history

TRE was developed by Dr. David Berceli, a social worker who worked with war refugees and trauma survivors in conflict zones. He noticed that people in high-stress environments universally shared one pattern: chronically tight psoas muscles.

The exercises he created are designed to safely fatigue these muscles, triggering involuntary trembling. The method has since been taught worldwide and is used by trauma therapists, yoga teachers, and everyday people dealing with stress and anxiety.