Benefits of TRE Exercises Step By Step

The trauma release exercises, also known as TRE, is an extremely beneficial trauma treatment method. When performed regularly the trauma release exercises can provide lasting relief for those who suffer from PTSD, trauma or anxiety.

The trauma release exercises were developed by Dr David Berceli of South Carolina after many years of work with war veterans and refugees. The trauma release exercises are scientifically proven to provide lasting relief for those who suffer from trauma, PTSD and anxiety.

Step by Step TRE Exercises for Anxiety, Fear & Trauma

  1. Stand up tall with your legs slightly apart, don’t lock your knees. Place one hand on the belly and one on the lower chest area just below the rib cage. Make sure to keep your shoulders relaxed and your chin tucked in a bit (not sticking out).
  1. Take a breath in and feel your chest expand, your belly should also expand as you breathe in. Breathe down into the lower part of the lungs, if possible go even deeper before you exhale 
  1. Now as you exhale, push out as much air as possible from your lungs while pulling your belly button in towards the spine. You should also pull your shoulders back a bit as if you were trying to make yourself a little shorter. 
  1. After having pushed out all the breath from your body, hold your breath and keep squeezing the belly muscles for 10 seconds. 
  1. Now inhale and with your breath, try to pull all the air back into your body. 
  1. Repeat this for 7 more breaths (8 sets total).
  1. Allow yourself some time after doing trauma release exercises before you eat or drink anything as there may be a change in blood chemistry that affects digestion.
  1. The trauma release exercises can be easily done anywhere such as at work or school and should not take more than 10 minutes.

Some individuals may experience nausea, headache, dizziness, shakes or sweating while performing trauma release exercises. These symptoms usually disappear after a few seconds and indicate that trauma is being released from the body (hence the name trauma release exercises).

If the trauma release exercises are too much for you, simply take a break or decrease the number of sets that you perform. The trauma release exercises should only be done on an empty stomach and it is important to have a bottle of water nearby just in case.

In most cases, those who suffer from trauma-related disorders will experience long-lasting relief immediately following trauma release exercises. However, in certain cases, it may take between 3 -5 days of performing trauma release exercises daily for relief to be experienced.


How do you release trauma from your body?

Sometimes trauma can be stored inside our bodies without us knowing, preventing us from living a normal life. This trauma can lead to an increased risk of anxiety and similar disorders if left unnoticed and untreated.

What are the seven Tre exercises?

The trauma release exercises often called TRE are a series of seven exercises that help reduce stress in the mind and body. They are not intended to diagnose or treat any specific ailment. The first exercise involves tensing and relaxing all muscles from head to toe, ending with a “letting go” of the jaw, chest, and hands.

Are trauma release exercises safe?

Trauma release exercises are safe. By trauma, one is referring to any incident in which an individual has experienced physical or emotional pain that is not resolved at the moment.

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