TRE (Tension and Trauma Releasing Exercises) for depression

TRE (Tension and Trauma Releasing Exercises) has been gaining recognition as a viable treatment option for depression. It is a physical therapy technique that helps to relieve stress and tension in the body, which in turn can provide relief from emotional stress and depression.

The technique works by triggering a natural tremor in the body that releases tension and stress. These tremors are a result of the body’s natural instinct to release stored tension, such as after a traumatic event. When these tremors are not allowed to occur naturally, they can manifest as physical and emotional symptoms, including depression.

Studies have shown TRE to be an effective treatment for depression. In a study of individuals with depression, TRE was found to produce significant decreases in depression symptoms. Participants reported feeling more relaxed, less anxious, and better able to cope with stress. The study also found that the effects were long-lasting, with participants experiencing ongoing improvements in mood even after the therapy had ended.

TRE is a low-risk treatment option for depression. It does not involve medications or invasive procedures, making it suitable for individuals who are unable or unwilling to take antidepressant medications. In addition, it has been shown to have few side effects, with most individuals reporting no adverse effects from the therapy.

It is important to note that TRE is not a substitute for professional help for depression. It is a complementary therapy that can be used in conjunction with other treatments, such as medication and psychotherapy. However, TRE can provide an effective additional tool for managing depression symptoms.

How TRE Works?

TRE is a method of stress release developed by Dr David Berceli. He revolutionized our understanding of the shaking and tremor reflex that happens after a traumatic event. Instead, being viewed as a symptom of stress, these movements are rather understood to be the bodies recovery reflex that restore our body and mind to a calm, relaxed and balanced state. Old traumatic memory stored in the body carries with it “bound” energy that causes the person to be more anxious and angrier or even depressed. Learning to elicit the involuntary tremor mechanism allows the body to discharge of that stress resulting in relaxation and calmness.

At the core of TRE, there is the psoas muscle, which is known as the survival muscle. The psoas muscle is responsible for the fight or flight response to stress and trauma. During threat perception, the psoas muscle contracts, leading to an increase in heart rate, blood pressure, and other physiological responses. However, when the danger passes, the muscle does not naturally release, leading to chronic muscle tension, pain, and emotional distress.

TRE works by activating the body's innate tremor reflex. The tremor reflex is a part of the body's natural healing mechanism, which releases stored tension in the muscles resulting from stress and trauma. The tremor reflex releases neurogenic tremors, which are an involuntary rhythmic shaking of muscles that activate the limbic system and promote relaxation and healing.

The TRE technique involves a series of exercises that activate the psoas muscle, leading to a mild, rhythmic trembling of the legs and body. These exercises are designed to induce a state of deep relaxation that allows the body to release the tension and stress accumulated in the muscles. This process enables the natural self-healing and self-regulatory mechanisms of the body to kick in, leading to a profound sense of relaxation, release, and emotional and physical well-being.

TSE Side Effects

While many people find TRE to be a helpful tool for managing difficult emotions, it is important to be aware of the potential side effects. These side effects can vary from mild discomfort to more serious physical symptoms, so it is important to understand what to expect before trying TRE.

First and foremost, TRE can be physically exhausting. The shaking and movements involved in the technique require a lot of exertion, and some people may find themselves feeling tired or sore after a session. It is important to listen to your body and take breaks as needed during the exercises, so as not to overwork yourself.

Additionally, some people may experience emotional side effects as a result of TRE. As the body releases tension and trauma, buried emotions may come to the surface. This can be difficult to navigate, and it may be helpful to seek support from a therapist or other mental health professional if you find yourself struggling with difficult emotions.

Another potential side effect of TRE is physical discomfort or pain. In some cases, the shaking and movements involved in the exercises may trigger existing physical conditions or injuries. It is important to speak with a healthcare provider before beginning TRE, and to listen to your body during the exercises in order to avoid exacerbating any existing conditions.

TRE Techniques

TRE is an amazing and highly effective tool that can help the body to naturally release this charge – to reset the nervous system and return the body to a state of balance. As a result, it reduces many issues linked to a stressed nervous system, including anxiety, sleep problems, depression, ADHD, and poor emotional regulation.

The technique involves three main steps:

First, a series of simple exercises are performed as a physical warm-up. These mildly stress and stretch the body’s core muscles and prepare the body to activate its natural shaking/vibrating mechanism. While this is typically a natural process, it is one that we often resist, which is why our bodies have been unable to discharge any built-up stress naturally.
Once activated, the gentle shaking/vibrating begins deep in the core of the body, moving to the legs, and reverberating up along the spine, releasing tension from the base of the spine to the top of the head. These are called neurogenic muscle tremors and are the body’s natural way of shaking off the effects brought about by stress and trauma. The shaking can trigger physical or emotional release, which (unlike situations of overwhelm) can be self-regulated. Through TRE training, we have control over the intensity and can moderate when, where and how much we release at any given time.
Finally, it is important to rest, to allow the mind and body to settle and integrate any emotions that have arisen. This allows the brain to establish a new neural pattern related to relaxation. Endorphins (natural pain relief hormones) are released and restore the natural state of balance.

With practice, the muscle shaking/vibrating can be activated spontaneously without the need to perform the exercises.

Video Presentation

7 Exercises

Exercise 1 (Stretching the ankles)

1. Spread your legs shoulder’s width apart.

2. Sway to one side by rolling onto the sides of your feeling. You should be standing on the outside of one foot and on the inside of the other foot. Hold this position for a few seconds and then sway to the other side.

3. Continue slowly swaying back and forth for about 5 to 8 times in each direction.

4. Once done, shake out your feet.

Exercise 2 (Stretching the calf muscle)

1. Place one foot in front of you and put all your weight onto that foot. Keep the back leg on the floor just for balance.

2. Lift the front heel off the ground as high as you feel is comfortable and go up and down on your toes. Repeat for about 5 to 8 times.

3. Once finished, shake the leg you just exercised.

4. Repeat the same with the other foot.

Exercise 3 (Stretching the upper legs)

1. Place one leg in front of the other.

2. Lower your hips slightly as if you are about to sit on a chair. This will cause the knee of your front leg to bend. Do not let it bend beyond the length of the foot. Keep bending and straightening your standing knee for about 5 to 10 times.

3. Once finished, shake the exercised leg.

4. Switch to the other leg and repeat the same.

Exercise 4 (Stretching your inner legs, hips, and back)

1. Stand with your legs spread a comfortable width apart.

1. Fold forward, bending the knees. You may not put your hands on the ground if that is too difficult.

2. With your hands in the center, take 3 deep breaths and relax by allowing gravity to naturally stretch your body.

3. Then slowly walk your hands to one foot. Hang onto the leg or the floor and hold this position for three slow, deep breaths.

4. Go over to the other foot. Hold this position for three deep breaths.

5. Move your hands back to the center and reach between your legs behind you. Hold this position for three deep breaths.

6. Once finished, go back to standing position and place your hands for support as you stand.

Exercise 5 (stretching the front of the body)

1. Place your feet beyond hip-width apart.

2. Place your hands partly on the lower back. You can look down or up.

3. Bend your knees slightly and bow your back slightly as you move your hips forward.

4. Gently rotate to one side, looking behind and keeping the bowed position. Take three deep breaths.

5. Come center and rotate in the opposite direction. Take three deep breaths.

6. Return to the center position. Take three deep breaths and come standing in a normal position.

Exercise 6 (Wall sit exercise/stretching upper leg muscles)

1. Sit with your back against the wall as though you were sitting on a chair, feet a comfortable distance apart.

2. Once it becomes slightly uncomfortable, move up the wall about an inch or two.

3. Again if this becomes too uncomfortable, move up the wall about an inch or two. The goal is to allow your legs to tremor/shake without pain.

4. After about 3 to 5 minutes, push off the wall to a standing position.

5. Bend your knees slightly and allow yourself to hang forward. It is normal for the body to start shaking in this position. Touch the ground with your hands and stay there for a minute if possible.

Exercise 7 (Floor sequence)

1 Lay on the floor and bend your knees.

2. Open the knees wide in a rest position with your foot soles touching and the heels close to your body.

3. From that position, lift your hips off the ground for 30 seconds to one minute.

4. Gently set your hips down on the ground and let your knees relax for a minute.

5. Slightly close your knees about an inch or two and hold this position for two minutes. It is normal for you to experience tremoring/shaking in this position. If it gets uncomfortable stop by stretching the legs out and pulling the toes back.

When you’re done or if you needed a break, try walking around or sitting down and breathing in a relaxed manner.