Working with Specific Body Areas
As you develop your TRE practice, you may wish to work more intentionally with specific areas of the body. While the standard TRE sequence activates tremoring primarily in the legs and pelvis, the tremor mechanism can be invited into other regions where tension is held. This section explores advanced techniques for directing attention and facilitating release throughout the body.
These advanced techniques are for practitioners who have established a solid foundation in basic TRE, including strong self-regulation skills. If you are still developing your basic practice, focus on the fundamentals before exploring these variations.
Understanding Tension Holding Patterns
Different areas of the body tend to hold different types of tension. These are not rigid correspondences but patterns observed by bodyworkers and somatic practitioners over many years. Your body is unique, and you may find different associations.
Pelvis and hips: Foundational tension from core survival responses; sexual tension and trauma. Related to grounding, stability, and the ability to flee.
Lower back: Support and carrying burdens; connection between upper and lower body. Related to chronic tension from sitting, posture, and the fear response (protecting the kidneys).
Abdomen: Emotional holding and "gut feelings"; vulnerability and protection. Related to digestive stress, the diaphragm, and breath.
Chest and heart space: Grief and loss; heartbreak and emotional pain. Related to protecting the heart, breathing, and anxiety.
Shoulders and upper back: Carrying responsibility; bracing against the world. Related to suppressed reaching and pushing; chronic tension from work and stress.
Neck and throat: Communication and what has not been said; swallowing emotions. Related to the vulnerability of the throat and the connection between head and body.
Jaw and face: Suppressed expression; teeth grinding and clenching. Related to holding back words and emotional expression.
Inviting Tremors to Different Areas
The tremor mechanism, once activated, can be encouraged to spread to different areas through several methods:
Attention: Simply placing awareness on an area can invite tremoring there. During practice, gently direct attention to an area you wish to release. Notice any sensation, and allow the tremors to move in that direction.
Position: Changing your position can facilitate tremors in different areas. We will explore specific positions below for different body areas.
Self-touch: Gently placing your hands on an area can invite release there. This combines attention, warmth, and gentle pressure. See Self-Touch Techniques for more.
Intention: Silently inviting release in a particular area. Not forcing, but inviting: "I invite any tension in my shoulders to release."
Working with specific areas is about invitation, not force. You cannot make a body part tremor through will. You can only create conditions and invite. If a particular area is not ready to release, respect that. It will release in its own time.
Working with the Hips and Pelvis
The hips and pelvis are the primary target of standard TRE, but there are ways to deepen the work:
Hip circles: While in the tremor position, allow the pelvis to make small circular movements. This can invite deeper release in the hip joints and surrounding muscles.
Asymmetric positions: Rather than having both knees at the same angle, try dropping one knee further open while keeping the other more upright. This creates different tension in each hip, and tremors may become asymmetric.
Bridge position: Lift your pelvis off the ground into a bridge pose (feet flat, knees bent, hips lifted). Hold briefly, then lower. The tremors may intensify in the pelvis and lower back.
Hip flexor focus: Spend extra time on the psoas stretch (Exercise 5), or practice it on its own to specifically target the deep hip flexors.
Bridge position variation
Working with the Shoulders and Arms
Tension in the shoulders and arms often relates to suppressed reaching (toward what we want) and pushing (away from threat). To invite tremoring here:
Position:
- Lie on your back with arms extended to the sides
- Alternatively, reach arms overhead
- Hold arms at 90 degrees (like goalposts)
Self-touch:
- Place one hand on the opposite shoulder during tremoring
- Gently squeeze and release
- Allow attention to rest there
Arm shake:
- Allow any tremoring that begins in the legs to travel up through the spine and into the arms
- You can encourage this by imagining energy flowing upward
- Arms may begin to tremble, shake, or make spontaneous movements
After the main sequence:
- Lie with arms extended and simply invite
- Notice any wanting to move, shake, or tremor
- Allow without forcing
Arm positions for upper body release
Working with the Jaw and Face
The jaw is one of the most common areas of tension, related to suppressed expression and chronic clenching. To invite release:
Jaw mobilisation: Before or during TRE practice:
- Open and close the jaw slowly several times
- Move the jaw from side to side
- Make exaggerated chewing movements
- Allow the jaw to hang open loosely
Self-touch:
- Gently place fingertips on the masseter muscles (the main chewing muscles, located at the angle of the jaw)
- Apply light pressure while inviting release
- The jaw may begin to tremble or quiver
Sound:
- Allow any spontaneous sounds to emerge
- Sighs, yawns, humming, or vocalisations can facilitate release
- Do not force sound, but do not suppress it either
Lion's breath:
- Open mouth wide, stick out tongue, exhale forcefully
- This can help release tension in the face and throat
There is a well-documented connection between the jaw and the pelvis: they often mirror each other in their holding patterns. Working with one often releases the other. As your pelvis tremors, you may notice your jaw wanting to release, and vice versa.
Working with the Chest and Heart
The chest holds grief, heartbreak, and the protection we put around our vulnerability:
Position:
- Lie with arms out to the sides, palms up, chest open
- Place a small rolled towel under the thoracic spine to open the chest
- This vulnerable position invites release in the heart space
Self-touch:
- Place both hands on the chest over the heart
- Feel the warmth and contact
- This can be deeply soothing and can invite softening
Breath:
- Allow full breaths that expand the chest
- Sighs and deep exhalations
- Notice any tremoring or movement in the chest and rib cage
What might arise:
- Grief or tears
- A sense of opening or expansion
- Memory of loss or heartbreak
- Relief or lightness
Grief held in the chest may have been held for years or decades. It will not release in one session. Be patient. Touch into it, allow some release, then rest. Over time, layer by layer, the holding can soften.
For detailed self-touch techniques to enhance work with specific body areas, see Self-Touch Techniques.
When Areas Will Not Release
Sometimes certain areas seem resistant to tremoring or release. This may indicate:
- The area is not ready
- There is significant armouring or protection
- The holding serves a purpose that has not been addressed
- More time and patience are needed
Do not force. If an area consistently resists release, consider:
- Working with a TRE provider
- Adding bodywork (massage, craniosacral, etc.)
- Addressing any underlying psychological material in therapy
- Simply being patient and continuing practice
Everything releases in its own time. Your job is to create conditions, not to force outcomes.