Tension & Trauma Releasing Exercises (TRE) activate the body’s natural shaking mechanism to get rid of pent-up stress and trauma, without having to talk about the source of it all. We ask a TRE expert how it works and why to try it
If you’ve ever been in ‘fight or flight’ mode during a stressful or scary situation, you probably know the feeling of your body shaking involuntarily. This could, for example, happen after a minor traffic collision, where your hands tremble uncontrollably as you get out of the car. Or during a heated confrontation that makes you literally shake with anger.
Tension & Trauma Releasing Exercises (TRE) aim to re-create this natural tremor reaction to release your body’s stored-up tension and calm down the nervous system, helping you reach a calm, relaxed state.
“TRE can become a lifelong self-help tool to manage your stress and tension — no expensive gym equipment or subscriptions needed, just you and your body in a safe space,” says Kelly Smith, a certified TRE facilitator in Cape Town. As an added bonus, these are physical exercises that don’t require you to discuss emotional trauma or talk about why you’re stressed.
Who should try it?
TRE is designed to help anyone, not only those with severe trauma. It was originally developed by American doctor David Berceli to help people in war zones release physical and emotional trauma. Now people from all walks of life – including South Africa’s low-income communities — practise TRE to prevent and release tension and trauma.
“Most fitness levels can do it,” says Kelly. “You just need to be able to do simple leg exercises and stretches.”
She strongly recommends starting with a certified TRE provider. “Although the exercises themselves are not difficult and can be done at home, before doing it on your own, you need guidance until you’re able to self-regulate.”
The exercises are safe for children, but unsuitable if you suffer from seizures, are pregnant or recovering from major surgery.
TRE should not replace any medical advice or treatment. Ideally, it should support your other treatments if you suffer from conditions such as chronic pain, sleep difficulties, depression, anxiety, digestive problems, back pain or muscle tension.
What to expect
Seven simple, full-body stretching exercises, starting with the feet and ankles, moving up through the hips and back, in a floor sequence, plus a wall-sitting stretch. Duration:15-25 minutes. Designed to gently fatigue specific muscle groups and activate the body’s natural tremor mechanism to promote deep relaxation.
Find local TRE providers at www.treforafrica.com
Getting started
“All you need is a quiet space where you feel safe enough to pay uninterrupted attention to your body,” says Kelly.
“Your TRE process may ebb and flow with varying intensity You need to trust your body to do exactly what it needs to do so it can release stored-up tension.”
Trusting your body in this way is crucial — but not always easy, because society has conditioned us to suppress trembling so as not to appear weak or helpless.
“We sometimes block our natural tremor mechanism, in a ‘never let them see you sweat’ mentality that prevents you showing others you’re feeling shaky or anxious,” says Kelly.
How does it feel?
Each person describes their TRE experience differently, as everyone’s body is different and needs different kinds of tension release. “Some people may experience fine, barely perceptible-to-the-eye tremors that could be described as a tingling or buzzing sensation,” she says. “Others experience more vigorous shaking and larger movements of their body.” It’s important to note that one isn’t better than the other, she says. The way in which your body tremors, is what your body needs.
Because these exercises relax tightly held muscles, buried emotions can surface during deep muscular relaxation. Some people report no particular emotional feelings and just experience a physical shaking that leads to reduced stress. “Each session is unique,” says Kelly. “The body simply does what it needs to do. The goal is allowing this process to emerge naturally. Ultimately, TRE’s beauty lies in the fact that it activates the body’s natural self-healing capacity, and that this is freely available to everyone.”
Benefits include
- Less anxiety
- Better sleep
- Greater emotional resilience
- Empowered relationships
- Less workplace conflict
- Reduced muscle and back pain
- Relief from chronic medical conditions, including PTSD (post-traumatic stress disorder)
Source: www.traumaprevention.com
By: Silke Colquhoun
Photography by: Shutterstock
Text courtesy of Club magazine
