Learn TRE – Tension & Trauma Releasing Exercises
Say hello to your new best friend.
Your body.
Learn to harness your body’s natural and innate ability to release tension, stress and trauma so that you can feel more joyful and alive again.
It’s not enough to use external practices and talk therapies to address issues that are internal and rooted in the nervous system. We need to get to the physiological cause. Chronic stress and trauma become stored in our bodies because somewhere along the line we’ve been told to stop shaking, showing emotions and to ignore our body’s impulses. That’s the equivalent of being taught to drive with the handbrake on.
This is where you are truly empowered. You can re-learn what should come naturally.
Let your body do what it was
designed
to do
This is your chance to let go of old emotional clutter, tension, trauma and to feel truly and joyously alive again.
It’s time to experience what it’s like to be wholeheartedly human, to start getting out of bed feeling good in the mornings again and better at dealing with the stresses of life.
My live courses will help you reconnect with your body in a way you’ve never experienced before.
You see, experts in the field of trauma know that ongoing stress and tension in the body can lead to trauma, and that shock trauma is frozen in the body as tension. A build up of tension creates an overwhelmed nervous system. This is what causes our negative mental states and mental health issues.
You can turn this all around. You can support your nervous system with TRE and let go of years of baggage.
“Thank you, I’m so grateful to have done these TRE classes with you, it’s so deeply relaxing — it feels so beautiful in my heart.”
– ALICIA (USA)
While stress is a natural part of life,
life doesn’t have to feel like a constant state of stress.
Really
Why would you keep struggling with stress and mental health issues, when your body is designed to release stress and trauma naturally?
You’ve probably tried so many wonderful therapies and self-care practices by now, yet none of them seem to quite get you where you want to be. Most treatments or practices require somebody to consciously do something to your body.
What if the answer lies beyond the mind, and in letting your body do something for you?
From the inside out.
This is what Dr David Berceli discovered through his work and experience with trauma and PTSD. He observed that adults seem to have unlearned certain behaviours, such as shaking and expressing emotions, due to social conditioning. He also observed that individuals often cope much better with trauma if they have not yet learnt to suppress the instinct to shake.
This inspired him to develop a set of exercises to help us re-learn how to connect with our natural ability to release tension.
This technique is what we now call TRE, or Tension & Trauma Releasing Exercises. It has been used to help populations all around the world to heal after large scale traumatic events, as well as as a means of self-care for general wellbeing.
Shaking is not a symptom of stress,
it is a solution to stress.
all mammals do it
HOW IT WORKS
Some of the ways our bodies release tension
Shaking
Twitching
Yawning
Crying
Laughing
Neurogenic tremoring
Spontaneous movement
In TRE we learn to embrace all these innate forms of tension release, to allow the body to process and let go of what is stored in our bodies.
The Result
Feeling lighter, calmer and more alive.
This is your invitation.
TENSION & TRAUMA RELEASING EXERCISES
Positive
BENEFITS
YOU MAY EXPERIENCE SOME OR ALL OF THESE BENEFITS:
Deep relaxation and more restful sleep
Feel calmer and more resilient in the face of stress
Relief from stress related pain and illness
Feel safer within yourself and more comfortable experiencing emotions as they arise
Healing of past trauma
Increased harmony in relationships
Feel more grounded and connected to your body
Live classes
LEARN & PRACTICE AT HOME
What’s Involved
ONLINE & IN PERSON CLASSES
INTRO TO TRE
I teach TRE in live, supervised classes over 3 sessions. I believe this is the minimum amount of guidance that is required to help get you started on your TRE journey.
You can join a scheduled group class or book these sessions privately for more personal attention.
DROP IN SESSIONS
Regular, ongoing practice is important in order to continue experiencing the benefits of TRE. Joining a live drop in class is a great way to enjoy the benefits of shaking with others in a welcoming space, and to help you go deeper into your practice and learn ways to keep your practice fresh.
TOOL FOR LIFE
You will have a technique that you can use for the rest of your life whenever you need to release stress and tension.
You can practise regularly and for as little as 10-15 minutes at a time. It will enhance any other practices you have such as yoga or meditation.
You were born with wings,
why prefer to crawl through life?
– RUMI
WHAT YOU WILL LEARN
INTRO TO TRE
SESSION ONE
We will discuss the history of TRE and how it actually works. We’ll explore theory around the stress cycle, your nervous system as it relates to TRE and we’ll also start to establish a practice of mindful self-awareness of our bodies as we go through the guided practice of TRE.
SESSION TWO
In our second session we go deeper into learning about your own nervous system, with an emphasis on self-regulation of your tremors as we go through the guided TRE practice. I will introduce some grounding exercises that you can use to help support your practice.
SESSION THREE
We continue with more guided TRE practice and self-regulation and we discuss how to integrate TRE into your daily life. We’ll cover topics such as about how frequently you should practice, how to know if you are doing it right or too much and so on.
The shaking comes easily.
Befriending your nervous system takes time and practice.
TENSION & TRAUMA RELEASING EXERCISES
WHAT IS INCLUDED:
Be part of a friendly and interactive group
All my classes are fully interactive and capped at 6 participants. This is to ensure that I can give my wholehearted attention to everyone and for us to be able to have genuine discussion together.
A professional and embodied coaching experience
One of the key aspects of learning TRE is getting aquainted with your nervous system in a way you have never experienced before. This means that it is important to have proper coaching and guidance as you build your self-awareness and ability to self-regulate. The shaking comes easily, but the ability to self-regulate takes time. In a similar way that it takes time to learn to ride a bike or to drive, we progress with patience and practice. Part of my role as a trained TRE provider is to track the somatic cues and experience of all participants, to ensure we go at a pace that is right for you.
Personal check-in between sessions
I check in with participants between each session and provide extra support and guidance if necessary.
Copy of presentation slides
These classes are intended to be as experiential as possible so I encourage deep listening and no note-taking. Instead, I will share any slides used in class so you can keep them forever.
Private access to my TRE exercise videos
These will be available for up to 6 months for your private use. As will be explained in the course, you will not need them longer than this as they are simply a learning tool.
Free journal download
Though not necessary, it can really help to enhance your awareness and connection with your body, to keep a journal of your personal TRE sessions. I have created a template that you can use.
Post course support and tips
After the course you will receive occasional follow up emails with some advice and tips for your ongoing practice. You can unsubscribe at any time.
“The psychologist tried to make me forget my trauma but I didn’t want to forget it. I wanted to own my story and get rid of the feeling that was stuck in my body for so many years. And it went now. For the first time in my life I can share my truth with others without any shame. I feel like I am free at last. These sessions gave me confidence again.”
– PRIVATE CLIENT (ICELAND)
AS SEEN IN
FEATURED ON THESE
PODCASTS
You know, I was skeptical about whether these classes would work online. But in the end it turned out better this way because now I know this wasn’t some magic that can only happen in a class. I feel confident that I can do this on my own at home – because this is where I learnt it. And the best thing is I feel so relaxed and can go straight to bed now! This course was really worth doing, TRE is something I definitely want to continue with as part of my regular routine to de-stress.
– CAROLINE (AUSTRALIA)
FAQ
There are some important things you need to know about TRE.
Are There Any Precautions?
Yes. The precautions are listed below. If you answer yes to any of them, it is advised that you do not do TRE unless you have permission from your doctor or therapist to do so.
- Pregnant – or chance you could be – I do not teach anyone who is pregnant. It’s best to wait.
- Recent injuries or surgeries still under physician’s care
- Diagnosed with epilepsy or experience seizures/convulsions in you or your family
- High or low blood pressure
- Taking prescription medication, particularly for psychiatric conditions
Please get in touch with me directly if you have any questions.
If You Have a History of Mental Health Issues
Unfortunately I cannot teach TRE to anyone who has been diagnosed with any of the following, whether in the past or present:
- Manic/depressive
- Bipolar conditions
- Schizophrenia
- Severe depression
- Psychosis
- Borderline Personality disorder
- Concussion
- Head or Brain injuries
- Severe Post Traumatic Stress
If this applies to you, you will need to find a TRE provider who has additional, relevant qualifications and/or expertise in working with conditions like these.
Should I Join a Group or Have Private Sessions?
The benefit of private sessions is that you get my full attention, we can be completely guided by your needs, we can go nice and slow and I can hold a stronger container and space for you if you have a big release.
It’s often hard to know what our first TRE session will be like, but if you have previous experience of trauma or PTSD, if you are currently experiencing a high degree of stress or know that you have a dysregulated nervous system, then I highly recommend you have a private session first. Even if the trauma is from long ago.
What If I Have a Trauma History?
TRE is healing for all kinds of trauma. The brilliant thing is that you don’t have to talk or think about it to release it.
That said, if you have a known history of serious trauma in your life, even if it feels like it was years ago and forgotten already, I strongly recommend having at least one private session first before deciding whether to join a group. You may find private sessions give you the space and privacy that you might benefit from.
I also recommend ensuring that you start at a time when you have the bandwidth and self-care resources to process anything that is released.
Very often, we are unaware of quite how much tension we have stored up and the TRE learning process is a bit like opening a bottle of soda. We need to do so gently and slowly.
As we start to release tension, we can sometimes feel a bit fragile, tired, like we want to stay at home and not deal with the busy world. This is normal in all therapeutic processes and often passes in a day or two.
If you are currently having sessions with have a qualified therapist, psychologist, doctor or mental health practitioner, it’s best to discuss your interest in TRE and get their advice on whether they feel you are ready for it. Particularly if you are on anti-depressants or other prescribed medication.
That said, it could complement your therapy sessions very well.
Is TRE suitable for children?
Yes it is. TRE is for anyone including children.
It is recommended that parents or guardians learn TRE first before their children. This is so that parents have calmed their own nervous systems first and can give their children valuable support and guidance at home if necessary through the TRE learning process.
Practising TRE together at home can be a beautiful experience for a family and can really increase harmony.
What's The Difference Between TRE and Yoga or Other Practises?
There are many forms of bodywork and exercise that have fantastic benefits for the body, wellbeing and that help create relaxation. Yoga, Tai Chi, Martial Arts are just a few. All of these require some degree of conscious effort to move the body.
The key difference is that TRE is the only practice that gets straight to the nervous system.
The tremors require no conscious effort.
The point of TRE is not the actual exercises, so it’s not a form of fitness. The exercises are simply a means to help activate your tremors and once that’s happened, the point is to simply let your body tremor whenever it needs to release stress.
Tremoring is as innate and natural as yawning, shivering or sneezing.
Because of this key difference, TRE is a wonderful complement to all other forms of bodywork and exercise and can really enhance your other practises.
Can You Really Learn TRE Online Using Zoom? Isn't It Better To Learn In Person?
Teaching and learning TRE live on Zoom is very effective, because provided the classes are small, I can guide you very safely through the entire process. The best thing is that you are in a space that you already feel comfortable and safe in, which supports the process.
There is no need for a teacher to physically touch or help you.
I guide you with careful instructions and communication throughout the process.
I also require the camera and microphone to be on during the classes so we can see and hear each other.
A Certified TRE Provider is trained to be able to read signs of grounding and stress in a student, which is why we take great care to ensure we have the right camera angles so that we can observe you attentively.
A recent student reported at the end of a course: “I was a bit skeptical about doing it online, but I have to say it actually worked really well, you did a great job. I think it was actually better learning it in my home, because now I know I will be able to practise it here on my own, I don’t need to be in particular studio space or anything for it to work.” – ONLINE STUDENT
How Often Should We Practise TRE?
To begin with, once you’ve established a regular practise with a certified provider, we recommend no more than 2-3 times a week, with only 10-15 minutes of actual tremoring and never two days in a row.
It’s important not to do too much, especially when you first start practising. The reason for this is that we need to give ourselves time to gradually get used to tremoring. Just like you would open a shaken up bottle of soda slowly and gradually. We are often unaware of quite how much stress we have bottled up inside and nice and easy is the best approach.
Do You Ever Get To The Point That You No Longer Need To Tremor or Practise TRE?
Sometimes people ask if there ever comes a point when you do TRE and tremor all the stress out of your system and no longer need to do it.
As we experience even mild stress and excitement in the natural course of our daily lives, our bodies always have the need to discharge it.
Think of it like maintaining your drain pipes at home. If your nervous system is your drainage system, practising TRE regularly is like making sure the pipes are clean so that the system works effectively.
Over time, we hope you will learn to notice and listen to when your body needs to release stress.
How Many Classes Do I Need To Take? Can't I Just Do It On My Own At Home ?
It is recommended that you do your first 3-5 sessions with a certified TRE® Provider before establishing your own practice at home.
This is to give you a chance to learn to self regulate, so that you can remain grounded if you experience bigger releases in a future session.
Experiencing tremors for the first few times is a bit weird, and if you’re not used to it, it can be a little ungrounding for some people. Having an experienced provider to coach you, helps you feel safe and to get the most out of it. It will also ensure you establish a good foundation for your future practice.
As with all knowledge found in books and in videos, it’s one thing to read or watch and another to put into practice effectively.
Even when we learn to drive, it takes more than just one lesson to feel ready for the big roads.
Are you ready?
TRE® FOR ALL, INC
TRE® denotes TRE’s registered trademark. Dr. David Berceli holds the Copyright, Trademark and Service Mark (SM) for all TRE training materials and the TRE process. All rights to use are reserved and TRE FOR ALL, Inc (TFA) (NGO) holds distribution rights. Also protected are: Trauma Release Process SM, Tension Release Process SM. http://traumaprevention.com
Imitation is the sincerest form of flattery: check ‘TRE’ stands for ‘Tension and Trauma Releasing Exercises’ or ‘Trauma Releasing Exercises’ to access an ethical and responsible shaking model developed by TRE for All, Inc. A ‘total release event’ is likely to be a poor copy of TRE®
TRE® has not been evaluated by the US Food & Drug Administration or the American Medical Association.
This technology is not intended to diagnose, treat, cure, or prevent any disease.
Medical advice must only be obtained from a physician or qualified health practitioner. Results may vary between individuals.
There are no guarantees, expressed, or implied.