Sound and Breath
Sound and breath are powerful allies in TRE practice. Vocalisations can facilitate release, whilst breathing techniques can both intensify and regulate the tremoring process.
For a deeper exploration of breathwork as a complementary practice, see Breathwork.
Sound
Why Sound Matters
The vagus nerve connects directly to the larynx (voice box), meaning vocalisation stimulates vagal tone. Sound creates vibration that moves through tissue, and exhaling with sound activates the parasympathetic nervous system.
For TRE specifically, sound can help release held emotions, unlock stuck areas, complete unexpressed communications, and increase embodiment.
Spontaneous Sounds
During TRE, sounds may want to emerge naturally: sighs, yawns, groans, humming, crying, laughter, or wordless vocalisations. Do not suppress sounds that want to come, but equally do not force sounds that aren't arising naturally.
Sighs often indicate release of held tension. Yawns suggest nervous system downregulation. Groans accompany deep tissue release. Humming is self-soothing and stimulates the vagus nerve. Crying releases grief or other emotions. Laughter can signal joy, relief, or tension release.
Intentional Sound Practices
Sighing
Inhale normally, then exhale through an open mouth with an audible sigh. Let shoulders drop. Repeat 3–5 times.
This quickly activates the parasympathetic response, releases held breath patterns, and can initiate or deepen tremoring. Use at the start of practice to arrive, when feeling stuck, or after intense release.
Humming
Inhale through nose, then exhale with closed lips making an "mmmm" sound. Feel vibration in face, head, and chest. Continue for several breaths.
This stimulates the vagus nerve directly, creates self-soothing vibration, and calms the nervous system. Particularly helpful for dissociation as it reconnects you to your body.
Vocalising "Voo"
From Somatic Experiencing: inhale deeply, then exhale with a low "voooooo" sound. Feel vibration in chest and belly. Continue until breath naturally completes. Repeat several times.
This is deeply calming, grounds energy in the lower body, and can help complete fight/flight energy. Particularly effective for belly release.
Lion's Breath
Inhale through nose. Exhale forcefully through wide open mouth, sticking tongue out, eyes wide, making a "haaa" sound. Relax face and repeat.
This releases face and jaw tension, breaks through suppression, and can release anger or frustration. Use for jaw tension, feeling stuck, or when you need activation.
Breath
How Breath Affects TRE
Inhale activates the sympathetic nervous system (energising). Exhale activates the parasympathetic nervous system (calming). Longer exhales are more calming and tend to slow tremors. Breath holding can intensify or suppress tremoring. Connected breathing (no pause between inhale and exhale) supports the flow of tremors.
Breathing Techniques
Natural Breathing
Allow breath to flow naturally without controlling or manipulating it. Simply notice breath without changing it.
Best for standard TRE practice, allowing the body to self-regulate.
Extended Exhale
Inhale for 4 counts, exhale for 6–8 counts. Repeat several times.
Best when intensity is too much, you need to regulate, or you're approaching overwhelm.
Connected Breathing
No pause between inhale and exhale: breath flows continuously. Can be through nose or mouth.
Best when you want to deepen practice, feel stuck or blocked, or are ready for more intensity.
Breath Hold
Only for experienced practitioners. Can be dysregulating.
Inhale fully, hold for 5–10 seconds, release and breathe normally. Notice effect on tremoring.
Can intensify tremors on release and may access deeper release, but stop if uncomfortable. Not appropriate for those prone to overwhelm.
Combining Sound and Breath
Sigh with Tremoring
Allow tremors to establish, take a deep breath, release with audible sigh, notice effect on tremors, repeat periodically.
Hum for Grounding
During or after tremoring, begin humming on exhale, feel vibration through body, notice calming effect. Use when needing to regulate.
Voo for Deep Release
After tremoring has established, make low "voo" sound, direct sound into belly, notice deepening of release, allow any sounds that want to follow.
Quick Reference
Starting practice: Sighing to arrive. Feeling stuck: Connected breathing. Too intense: Extended exhale or humming. Jaw tension: Lion's breath. Need grounding: "Voo" sound or humming. Emotional release: Allow spontaneous sounds. Integration: Soft humming or natural breath.
Practical Considerations
Privacy: Sound work requires private space. Ensure you won't be interrupted. You may need to inform housemates.
Cultural conditioning: Many of us learned to be silent. Making sound can feel vulnerable. Start gently if this is new: it's okay to keep sounds soft.
Not forcing: Sound should feel natural. Don't perform or push. Let your body guide what wants to emerge. Silence is also valid.
Many of us have learned to suppress our voice: to not cry, not yell, not express. In TRE, allowing sound is part of reclaiming your full body. Your voice is not separate from your physical release.