Trauma Release Exercises: 7 Techniques for Healing

Unfortunately, symptoms of stress and trauma can quietly yet powerfully take hold of your life, often without you even noticing.

Trauma release exercises (TRE) are designed to help individuals manage and heal from these stressful burdens through movement-based practices. By focusing on intentional stretching, particularly in the lower body, these exercises can release the tension and trauma stored deep within. When practiced consistently, with the guidance of a health professional, TRE may significantly enhance both your emotional and physical well-being.

In this article, you’ll learn what trauma release exercises are, how they can benefit your overall well-being, and seven effective TRE techniques to help get you started.

What Are Trauma Release Exercises?

Trauma release exercises (TRE) are a series of movement-based practices that were developed by Dr. David Berceli, an expert in trauma interventions and conflict resolution, to help individuals release deep-seated tension and trauma stored in the body (1).

These exercises involve gentle stretching of specific muscle groups, particularly those in the legs and hips, to induce natural muscle tremors or spasms. These are believed to be the body’s way of releasing accumulated stress, allowing for a healthier and natural way to reduce both physical and emotional trauma.

While TRE is often practiced alongside other therapeutic approaches, particularly when dealing with complex emotional trauma or mental health challenges, it can also be used as a simple self-help tool for the management of everyday stress and physical tension (2).

Remember, before you start any new form of trauma release exercise, you should always consult a healthcare provider to make sure it aligns with your individual health needs and goals.

Are Trauma Release Exercises Legit?

TRE has gained attention in recent years, with studies and evidence suggesting they can be effective in helping individuals release tension and trauma stored in the body naturally and gradually (3).

These exercises are grounded in the idea that trauma leads to a fight, flight, or freeze response (4), causing muscles to tighten and hold onto stress. By engaging in specific movement-based practices such as somatic stretching or trauma-informed yoga (5), TRE aims to release this tension and facilitate the body’s natural healing process.

When using TRE, the key is to activate the body’s natural tremoring response (2), which is done through stretching muscle groups that trigger a shaking motion in the body. This is believed to help discharge built-up tension and trauma, allowing the body to return to a more relaxed and balanced state.

Importantly, the effects of TRE vary from person to person depending on specific life circumstances and health needs. Some may experience relief immediately, while others may require further support to address deep-seated trauma fully. Therefore, trauma release exercises should always be approached as one of many tools that are available for managing trauma, tension, and stress.

Read more: Somatic Exercises for Releasing Grief

Somatic Exercises to Release Trauma

While many somatic stress release exercises exist, trauma release exercises (TRE) are unique in terms of their ability to lower tension and stress with induced shaking motions (2). This section will guide you through common TRE exercises step by step, each designed to support your journey toward emotional and physical well-being.

To help get you started, let’s look at seven trauma release exercises for physical and emotional stress relief (6).

TRE Exercise 1: Ankle Stretch

Here are step-by-step instructions for performing an ankle stretch:

1. Stand with your feet hip-width apart, keeping your posture straight and relaxed.
2. Shift your attention to one foot, gently rolling it outward so you’re balancing on the outer edge.
3. Slowly rock your body back and forth while maintaining balance on that foot, continuing this motion 7-8 times.
4. After rocking, give your foot and ankle a gentle shake for a few seconds to release any remaining tension.
5. Repeat the process with the other foot – roll it outward, rock 7-8 times, then shake it out.

TRE Exercise 2: Calf Stretch

Here are step-by-step instructions for performing a calf stretch:

1. Start by standing on your left foot and placing your right foot behind the left, resting on the floor for support and balance.
2. Raise the heel of your left foot off the ground so you’re balancing on your toes.
3. Continue lifting and lowering your heel until your left calf muscle feels fatigued, usually around a 7 out of 10 on the effort scale.
4. Gently shake your left leg for a few seconds to release any built-up tension.
5. Now, switch to your right foot and repeat the process – raise your heel, lift until your calf muscles feel fatigued, and shake it out.

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TRE Exercise 3: Thigh and Hip Stretch

Here are step-by-step instructions for performing a thigh and hip stretch:

1. Stand on your left leg with your right foot on the floor behind you for balance.
2. Slowly bend your left knee as if sitting down in a chair, ensuring your knee stays aligned over your toes.
3. Keep bending and straightening your left knee until your left thigh feels tired, around a 7 out of 10 on the effort scale for most.
4. Gently shake your left leg to release any remaining muscle tension.
5. Repeat this process on the right leg – step your left foot behind you, bend and straighten your knee until tired, then shake it out.

TRE Exercise 4: Inner legs, Hips, and Back

Here are step-by-step instructions for stretching the inner legs, hips, and back:

1. Stand with your feet hip-width apart, ensuring you feel stable and balanced.
2. Gently bend your knees and hips, folding your upper body forward while lowering your hands toward the ground.
3. Relax your neck and deeply breathe, allowing your body to deepen the stretch.
4. Slowly shift your hands to the right side of your body, either placing them on the floor or holding your leg, and take three deep breaths.
5. Now, shift your hands to the left side, again placing them on the floor or your leg, and take three deep breaths.
6. Bring your hands back to the middle and, if possible, reach them between your legs slightly, breathing deeply three times to fully relax and stretch.

TRE Exercise 5: Opening the Front of the Body

Here are step-by-step instructions for opening the front of the body:

1. Stand with your feet slightly wider than hip-width apart, placing your hands on your hips or lower back for support.
2. Gently bend your knees, curve your lower back, and push your hips forward.
3. Take three deep breaths, focusing on expanding your chest and abdomen.
4. Slowly twist your torso to the left, turn your gaze toward your left elbow, and take three deep breaths holding this position.
5. Gently twist your torso to the right, look toward your right elbow, and take three deep breaths again holding this position.
6. Twist back to the center and breathe deeply three more times.
7. Stand up straight and gently shake your body to release any remaining tension.

TRE Exercise 6: Wall Sitting Stretch

Here are step-by-step instructions for performing a wall sitting stretch:

1. Lean against a wall with your feet hip-width apart and two feet in front of you, ensuring you can see your toes.
2. Gently bend your knees, lowering into a partial wall sit – this should feel more manageable than full wall sits, at around a 5 out of 10 on the effort scale.
3. If it becomes too difficult, slightly move up the wall to reduce the intensity.
4. Hold this position while focusing on breathing deeply, keeping your back flat against the wall.
5. After holding for 30-60 seconds, slowly slide back up to a standing position.

TRE Exercise 7: Spiral Visualization Technique

Finally, a common feature in trauma release exercises is spiral visualization, which can be particularly beneficial for finishing the stretching sequence. Here are step-by-step instructions for performing the spiral visualization technique (7):

1. Find a quiet space where you can relax comfortably, either sitting or lying down.
2. Close your eyes and take several deep, calming breaths.
3. Picture or visualize your body in your mind, bringing attention to any stressors or worries that may be impacting you.
4. Pay attention to how your body reacts, noticing any changes in your heartbeat, sensations in your stomach, or other bodily responses.
5. Imagine a spiral starting at the top of your head that symbolizes negative feelings or emotions, slowly spiraling down through your body, unwinding tension as it moves.
6. Visualize the spiral moving through your neck, shoulders, chest, abdomen, hips, legs, and feet, releasing any tension or tightness.
7. Spend 5-10 minutes with this visualization, breathing deeply and allowing your body to fully relax.
8. Once you’re ready, bring your awareness back to your surroundings and notice any changes in how your body feels overall.

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How Do I Release Trauma from My Body?

Trauma, tension, and stress can often become embedded in the body, manifesting as physical discomfort or even emotional strain. Somatic exercises (8), which are focused on the connection between mind and body, are designed to release this trauma in a healthy manner. 

Trauma release exercises (TRE) may be particularly effective when it’s practiced under the guidance of a trained mental health professional, as they can provide the necessary support and guidance to navigate the healing journey.

Generally, when engaging in trauma release exercises regularly, here are the most common signs your body is releasing trauma (9)(10)(14):

• Involuntary shaking or trembling, potentially signaling the body is processing and releasing stored tension.
• Feeling a surge of emotions, such as crying or laughter, which may indicate that emotional blocks are being addressed.
• Changes in physical sensations, such as warmth or tingling, as the body starts to let go of stored trauma and tension.
• Heightened body awareness or sensitivity, which reflects a stronger awareness of emotions and physical sensations.
• A profound sense of relaxation and calm once the body releases stress.

It’s important to remember that the benefits of these exercises can vary widely from person to person and depend on many factors, including the nature of the trauma and overall health.

If you’re struggling to find a suitable therapist, the Psychology Today website offers a search feature to help you choose a professional in your area (United States only).

Read more: What Is Developmental Trauma and How Do You Identify it?

Frequently Asked Questions

• Can I do TRE by myself?

Yes, many trauma release exercises (TRE) can be practiced independently to manage everyday stress and physical tension. However, when dealing with symptoms of trauma or mental health difficulties, it’s best to work with a healthcare professional who can provide the necessary support and guidance for safe healing. Once you’ve received their approval, you can use many TRE techniques on your own for ongoing stress relief.

• Where is trauma stored in the body?

Trauma can be stored in various parts of the body, but it often manifests as muscle tension, chronic pain, sleeping disturbances, and general discomfort (11). This physical tension is the body’s way of holding onto unresolved emotional experiences. In this case, TRE and somatic exercises may help to restore balance and alleviate negative symptoms (8).

• Who shouldn’t do trauma-release exercises?

Trauma release exercises may not be suitable for everyone. Individuals with certain medical conditions or severe mental health challenges may require specialized support before they engage in additional exercises like TRE.

If you’re unsure if trauma-release exercises are right for you, always make sure to consult a health professional to figure out a plan that is aligned with your personal health needs and goals.

• Can exercise heal trauma?

While exercise alone may not resolve all aspects of trauma, it can be powerful for reducing physical tension and improving emotional well-being (12). Combining physical exercises with other therapeutic approaches, such as psychotherapy (13), can provide a more holistic strategy for effective and lasting healing.

The Bottom Line

Trauma release exercises can be a valuable approach for managing and alleviating the physical and emotional effects of trauma. As you explore these exercises, remember that everyone’s experience with trauma is unique and what works for one person may not work for another.

Make sure to experiment with different stretches and somatic exercises to find what best suits your needs and brings you the most relief. As always, consult your healthcare provider to determine the best exercises for your individual health needs and goals.

Check out the BetterMe app for more step-by-step tutorials and somatic resources.