(Tension & Trauma Release Exercise)


Tension & Trauma Release Exercises

Are you struggling to manage your stress?

Would you like to use a natural method to reduce physical pain?

Would you like to improve your sleeping patterns?

Trauma and Tension Release Exercises (TRE®) involve a quick and easy set of movements that allow your body to rebalance naturally by releasing deep  

Woman practising TRE

muscular patterns of stress, tension and trauma by tremoring. You will experience immediate relaxation and feel ready to face any daily challenges with more resolve and confidence once you release anything from everyday stress to deeply held physical tension and trauma using the TRE® process. You don’t have to retell your story or open old wounds, your body will simply do the work for you. TRE® is extremely effective practised as a stand-alone modality, or it works in perfect harmony with many other stress-relief practices to deepen their effect.

Woman practising TRE

How does TRE® work?

TRE® is a technique developed by Dr David Berceli that simply and safely activates a natural reflex of shaking or vibrating to reduce stress, ease tension, and ultimately restore equilibrium.   This calms down the nervous system and encourages the body to return back to a state of balance. 

TRE® is a set of exercises that can be used by almost anybody, whatever shape they’re in or, whatever age they are. The exercises are designed to mildly stretch and stress certain muscle groups and they start with the feet and the ankles and then move up to the calf muscles and then the quadricep muscles the abductors and hamstring muscles and then into the psoas muscle.

This stretching helps to activate networks of neurons in the spinal column called central pattern generators, and they are responsible for the tremoring mechanism moving up through the spinal column and into the brain. By repeating the exercises and activating the neurogenic tremor mechanism, this entire activity continues to loop its way around through the brain and the body and the nervous system, calming down the nervous system and reintroducing homeostasis into the body.

What are the benefits of TRE®?

TRE® offers many of the same advantages as yoga, mindfulness, counselling, and massage in that it’s useful for letting go of daily stressors. TRE® is also extremely helpful in releasing traumatic stress that has been held in the body for a long time, including PTSD, Adverse Childhood Experiences or General Anxiety Disorder. You will recognise how stress affects the body – muscle stiffness, teeth grinding, sweating, tension headaches, stomachaches, and nausea. You may also be aware that unless you take action to release stress, the body will hang onto it. TRE® is a technique for letting go.

Let’s take a look at some of the benefits of TRE®

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Less worry and anxiety

– Less worry and anxiety

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More energy and endurance

– More energy and endurance

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Less workplace stress

– Less workplace stress

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Less relationship conflict

– Less relationship conflict

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Reduced muscle pain and body tension

– Reduced muscle pain and body tension

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Increased flexibility

– Increased flexibility

TRE® at Self and More


TRE Testimonial

So what can you expect during a session at Self and More? Prior to your first appointment, Marléne will request that you complete a preliminary health assessment form so that she can better understand your physical and emotional well-being. It’s always best to inform your doctor if you’re undergoing any kind of professional medical treatment that you intend to begin TRE®. 

Marléne will walk you through some exercises designed to bring your body to a state of fatigue, not exhaustion. There is no pressure to do anything that doesn’t feel right for you during any session because everything is tailored to your pace and comfort levels. Marléne will describe which body areas each exercise targets as you go through it so you know precisely what’s happening.

Marléne will define self-regulation for you and will also discuss the many bodily responses you might experience. Following the exercises, you will then lie on the floor and let your body do the work for you for the next 20 minutes or so. It is important to remember that there is no right or wrong way for your body to respond as everyone has their own unique tremor pattern.

As with Marléne’s other modalities, TRE® is available online via Zoom or in person in the Langebaan area of the Western Cape. You also have the opportunity to book a block of 6 one-to-one sessions with Marléne or to join a group class. Hit the book now button for details or contact us if you have any questions.

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