What is TRE?
TRE® (Tension-trauma and stress release exercises) is an innovative modality that consists of a sequence of simple exercises that assist the body in releasing deep muscular patterns of stress, tension, and trauma. Created by Dr. David Berceli, PhD, the exercises are designed to stretch and mildly fatigue a certain group of leg muscles to induce the tremoring/vibrating of the body. The tremor response is our natural innate reflex mechanism that helps us recover from stressful and traumatic events. TRE helps to optimize the nervous system and return the organism back to a state of homeostasis.
How TRE Works:
TRE® is based on the concept that in stressful or traumatic events, our body is genetically encoded to contract to protect itself. We are also genetically encoded to release such contraction by tremoring and shaking, but, as adults, we tend to repress this natural healing response because shaking has a negative social connotation - we don’t want to look weak, weird, sick, scared, etc. By doing TRE we are reactivating this natural releasing mechanism called neurogenic tremors.
If the body does not release muscular tension, it can eventually lead to chronic pain and difficulties with mental, emotional, physical, and relational health. We cannot fully resolve stress and trauma if the body has not released tension and chronic contraction patterns.
TRE focuses on releasing the psoas muscle, which connects the lumbar vertebrae to the pelvis. This powerful muscle holds physical, emotional, and mental stress that we carry in our bodies over the course of our lives.
The psoas is the main muscle involved in the “fight or flight” response of the body. When you're startled, your psoas contract; when you experience mental or emotional stress, the psoas will respond by tightening.
Also, TRE works by creating neurogenic tremors in the autonomic nervous system. These tremors both allow the nervous system to discharge energies related to the defensive response of flight, fight, and freeze; and communicate to the brain that the body is no longer in danger for which the responses were initiated.
Our psoas muscle is connected to our diaphragm, which is the major muscle of respiration. When the psoas is tight we are not fully able to extend our diaphragm, which means that we are not able to take a full breath. When we are taking short and shallow breaths our body is in a constant state of Sympathetic Arousal (fight or flight). When our Parasympathetic Nervous System (rest and digest) is offline, we are unable to properly digest and absorb our food nutrients and our immune system is not functioning at an optimal level.
Since a tight psoas muscle pulls down the diaphragm, doing TRE will help to relax and extend our diaphragm. Reported benefits of practicing TRE also include: less worry and anxiety, reduced symptoms of PTSD, more energy and endurance, improved marital relationships, less workplace stress, better sleep, less relationship conflict, reduced muscle and back pain, increased flexibility, greater emotional resiliency, decreased symptoms of vicarious trauma, healing of old injuries, lessened anxiety surrounding serious illness, and relief from chronic medical conditions.
Who can benefit from TRE? EVERYONE!
Whether you are a parent/spouse who would like more patience with your family, a victim of violence or accident, a veteran looking to reset your nervous system, an athlete, or simply a person who wants to become more resilient and just feel better about life, you can benefit from TRE. TRE is designed to be a self-help tool that, once learned, can be used independently as needed throughout one’s life, thereby continuously supporting and promoting personal health and wellness. (traumaprevention.com) TRE sessions can be done in person or over a video call.