TRE Frequently Asked Questions

What is TRE?

TRE stands for Tension and Trauma Releasing Exercises, and the intention I hold in a group and 1:1 setting is quite different. Group settings are primarily for reconnection to the body and any release that might occur, 1:1 settings are more suited for any trauma integration work.

TRE is one of many body-oriented pathways to reconnect with our body and it harnesses the in-built intelligence of the body to discharge stress and return to equilibrium. The good news is as long as you are human, you have this ability.

Initially we activate the psoas muscle of the body as a way to reignite the discharge mechanism of the body. We choose it because the iliopsoas muscle is large and with an important relationship to our breathing and stress response. Over time once the discharge mechanism is established, there is no prior preparation needed.

If you might have seen videos of TRE online, do note I lead the process in a modified way that feels more aligned for me as a highly sensitive human.

How can TRE help?

As rhythm and flow is restored in your body through TRE right after a session, or in a more sustained way over time, the following are benefits that are frequently reported from TRE:

  • Better and deeper sleep

  • Easing of chronic pain and muscle tightness

  • Deeper breathing and better digestion

  • Greater connectivity to the body

  • Feelings of aliveness, presence, groundedness

Especially when working with a practitioner 1:1 over time, the benefits that TRE offers are quite far-ranging:

  • Greater stress resilience

  • Repatterning stress responses

  • Rebalancing of body (upper/lower, R/L splits)

While TRE is suitable for many people, it is also not a cure-all like how it might be presented, as such TRE might not be the best modality to begin with in the following situations:

  • First trimester of pregnancy

  • Sexual trauma

  • Recent surgery in the past month

  • Numbness/disconnection from body with difficulty in tracking sensation

  • High level of nervous system sympathetic activation, typically presenting as emotional overwhelm

What can happen during TRE?

Throughout a TRE session, a whole variety of responses can show up as you reconnect to your body and spontaneously release during the session. Some common responses are:

  • Spontaneous tremoring and jerking of the body, very subtle or more expressive

  • Gurgling of the belly

  • Release through yawn, laugh, cough, sigh

  • Deepening of breath

  • Emotional release

It can also be the case that there is no apparent release that happens in a group setting. This could be due to the following reasons and would be best addressed in a one-to-one session, where TRE amongst other modalities might offer a way to deepen connection with the body:

  • Release is so subtle that it is hard to track

  • Body’s habitual response to an unfamiliar practice

  • Body’s preference for fewer people to feel safe

  • Chronic injury/discomfort in the body

  • Sexual trauma

How to integrate after TRE?

Right after a session

  • Hydrate well as fascial release can leave you extra thirsty

  • Journal/draw your experience as somatic work can be helped with some external integrative practices

  • Allow for any residual tremors that might spontaneously arise, especially as you are about to fall asleep that evening

  • If you’re finding that something has been stirred up from the session which is feeling hard to settle, you might like to consider a one-to-one session to ground and integrate

Next steps

  • I suggest attending at least 3-5 guided TRE group sessions or a 1:1 session first before trying it as a home practice, as much as it can feel thrilling to connect with your body in this new way and wanting to keep practising it at home:

    • Think of this as building a new relationship with your body as you would a friend - staying curious, giving space, not overwhelming the relationship

    • TRE intimately affects our nervous system and can evoke a variety of emotional responses and flashbacks, sometimes unexpectedly, so it is best to practise in guided space initially so if anything does come up, you are supported

    • Most of us are more unfamiliar with our true threshold of “enough” than we think, it is easy to overdo TRE, which can land up overly activating the nervous system

  • While TRE has the word “exercise” in its name, my approach is not to treat it as part of a regular daily fitness routine as it might not always be the most suitable intervention at a given moment.

  • I hold occasional workshops on TRE that offer a deeper dive into the how and why of the practice - these can be a great opportunity to ask questions and satisfy the curiosity of your mind about TRE.

  • After a few group or 1:1 sessions when the discharge mechanism is better established in the body- meaning you can stop at any time, there are a variety of ways and places the body discharges, the way the body discharges is not extremely strong physically or emotionally, remaining fully present throughout the process - then you can try it at home. Things to note are:

    • Set a timer for 15 min for the duration of the practice

    • Include at least 5 min at the end for rest and integration

    • Hydrate well