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TRE® Beginner's Guide

Updated: Nov 18, 2023

Discover a simple, natural and invigorating body-work therapy for stress, tension and trauma release. Reward yourself with well deserved rest and enhanced mind-body well-being.

The Benefits of TRE®

TRE® is a set of seven simple exercises that are effective for inducing relaxation, releasing muscle tension, stress, trauma, pain and reducing symptoms of PTSD, when integrated as a regular practice, because the healing and regulation of the nervous system is amplified with each completed TRE® session. Calming down your nervous system has the added benefit of boosting your immune system.

If you've never done TRE® before, please read on! You've come to the right place for a quick introduction to what a TRE® session entails and how to prepare for it.

TRE® is a Brain-Body Process

Created by Dr David Berceli, TRE® is a unique, safe and powerful neuro-physical method for working with deep muscular patterns of stress, tension and trauma in a way that requires no detailed cognitive processing or discussion of the cause of the stressor or trauma.

Visual imagery and descriptions reflecting the mental and emotional states of being that are stimulated by the activation of the sympathetic and parasympathetic aspects of the autonomic nervous system.
TRE® Infographic by Ananda Fuchs

The central nervous system is made up of the brain and spinal cord. The peripheral nervous system extends from the cranial and spinal nerves to connect with the rest of your body including limbs, organs and extremities.

The autonomic nervous system is a component of the peripheral nervous system that regulates involuntary physiologic processes including heart rate, blood pressure, respiration, digestion,

and sexual arousal. It contains three anatomically distinct divisions: sympathetic, parasympathetic, and enteric.

The Parasympathetic is responsible for relaxation, digestion and releasing happy hormones into the body, such as serotonin, endorphins, dopamine and oxytocin. The Sympathetic activates the fight/flight/freeze response and the adrenaline hormone that helps us take immediate action or avert danger. Both these aspects of the autonomic nervous system, and the central nervous system, work together to regulate the hormones, sensations, defense and relaxation mechanisms in the body.

In TRE® we also focus on the psoas muscle, as it plays a key role in stimulating muscle contraction and the fight or flight response. The TRE® neurogenic tremors, when activated, originate from the same psoas muscle to release tension and induce relaxation in the body.

When the inbuilt neurogenic tremors are activated in the body through TRE®, they work through the brain, spine, muscles, fascia and autonomic nervous system to restore the body’s balance and well-being. Essentially, experiencing physical and emotional tension release, as well as memory recall, are all a normal part of the TRE® restorative process. However, many people may only experience physical tension relief and deep relaxation after doing TRE®.

TRE® in a Nutshell

Watch the above concise presentation by David Berceli about the TRE® tremor mechanism, and follow his YouTube channel for a wide array of videos about this innovative healing technique.

Safety Precautions

If you are pregnant, have injuries or pain, or you are taking medication for any clinical or other diagnosis, please consult your doctor to ensure you have permission to perform physical exercises. If in psychiatric care, taking psychotropic medication, have bi-polar disorder or developmental trauma - you may still be able to use TRE® but always with a Certified TRE® Provider and Psychotherapist. TRE® exercises are only recommended if they are pleasurable and you feel safe and grounded in the process.

Self Regulation in TRE®

When self-regulation is necessary:

Whenever you experience any discomfort, fatigue, pain, overwhelming sensations or emotions or nausea, at any point during a TRE® session.

How to self-regulate during a TRE® session:

While lying on the mat, slide your legs down to the relaxed position to stop the tremors. Then open your eyes, take deep and slow belly breaths, then wiggle your hands and toes, as you bring your attention to your body and physical surroundings.

In some cases you may need to completely stop the session by slowly sitting up, getting some fresh air and walking around for a few minutes, barefoot on the ground or grass if needed. Drinking some water and gently moving around will help you feel more grounded and present in your body.

It is vitally important to breathe slowly and deeply into your belly or diaphragm throughout your session, as breathing increases oxygen intake in your body and oxygenated blood, relaxes your muscles, flushes out toxins, and a myriad of other #health benefits including improved heart-brain coherence. The HeartMath Institute has researched and developed scientifically validated tools for stress relief based on heart-focused breathing.

Practice self care by nurturing and giving your body what it needs during and after a TRE® session to reinforce your mental, physical and emotional vitality. Stretching and moving your body regularly helps to relax, hydrate and strengthen your muscles and connective tissue, which significantly enhances your recovery.

Doing TRE® on Your Own

During your facilitated sessions, you will be taught the seven simple TRE® exercises, which are essentially a self-empowering relaxation tool that can be practiced alone after several facilitated private or group sessions. Through this process, you will learn how to self-regulate and kindly pace yourself, thereby enabling your body to release and heal the tension that comes from the daily pressures of work and life.

Some people may not be comfortable to do TRE® on their own for a while and that’s alright, as everyone progresses at their own unique pace. For maximum benefit as a beginner, 5 to 15 minute tremor sessions, 1 to 3 times per week is recommended when doing TRE® on your own without a Certified Provider.

Here's a superb video showcasing the full TRE® instructions with Dr. David Berceli.

TRE® Journal

#Journaling is a simple tool for recording and reflecting on your TRE® process. It is challenging to remember what happened many days or a week following a session. That's why we recommend that you journal about your experience immediately after each TRE® session, while the event is still fresh in your mind to help you better track your own healing journey.

Aftercare and Support

It is essential to keep your body #hydrated by drinking water immediately after every TRE® session. Then nourish yourself with a healthy, delicious meal or snack afterward. Allow yourself extra time to rest or take a nap if needed.

Because TRE® is a process, the healing in your body doesn’t end when the TRE® session is concluded. It is possible for you to encounter further physical, mental or emotional release long after a session is completed. So, if you have any questions, or should anything come up for you during or after a TRE® session that you require support or clarity on, please get in touch with us.

What to bring to a TRE® session

Bring your exercise or yoga mat, a pillow, blanket, a pair of socks and a glass or bottle of water to each session for hydration. Wear comfortable long pants and a top that you can easily stretch in, such as clothing you would normally wear to the gym or a yoga class. Dressing in layers is strongly recommended as your temperature may fluctuate during a TRE® session.

Please complete the TRE® Medical Form before your first TRE® session, either online or download the PDF version of the form below and email it back to us at, or simply upload the completed PDF form to We Transfer and email us the link, so we know to download your file.

Completed medical forms are essential to ensure that we are fully aware of any physical or medical limitations you may have, so as to create a safe environment, modifications and interventions for you during each TRE® session as required.

Eneegma TRE® Medical Form
Download PDF • 60KB

Do TRE® and shake off that tension!

We offer online and in-studio TRE® sessions from Cape Town, South Africa.

Ready to do TRE®? Go ahead, reserve your preferred session here, and we will get in touch with you soon. Stay inspired, relaxed and fabulous!

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