After Your Practice

What you do immediately after TRE practice matters nearly as much as the practice itself. The period following tremoring is a time of integration, when your nervous system is processing and assimilating what was released.

Ending Your Session

When you are ready to finish tremoring:

1. Bring your knees together and rest with both feet flat on the floor for a moment
2. Extend your legs fully and lie flat
3. Rest for 2-5 minutes (longer if you like)
4. Notice how you feel - what sensations are present? What has shifted?
5. Transition slowly - when ready, roll to one side and use your hands to press yourself up to sitting

Do Not Skip the Rest Period

It is tempting to skip rest, especially if you are busy. Resist this temptation. Integration time is not optional: it is when much of the benefit actually consolidates. Build it into your scheduled practice time.

Integration Time

Integration refers to the process by which experiences are absorbed and incorporated into your system. After TRE, the nervous system is often in a receptive, somewhat open state. This is a time to be gentle with yourself.

During the rest period:

• There is no need to do anything - simply be
• Notice what sensations are present in your body
• Notice your breathing
• Notice any emotions without needing to analyse them
• Allow yourself to simply exist in this state

Gentle Movement

After resting, gentle movement can support integration:

Type	Examples
Stretching	Slow, easy stretches following what your body wants
Joint movement	Rolling the neck and shoulders, gentle spinal twists
Shaking	Gently shaking out the limbs
Walking	Walking slowly around the room

This is not a workout - it is a gentle re-engagement with your body. Let movements be slow, intuitive, and comfortable.

Hydration and Immediate Care

Drink water. Tremoring can be dehydrating, and water supports the body's natural processes. Have water available and drink it after practice.

Allow for rest. If possible, avoid demanding activities immediately after TRE. The nervous system benefits from a period of relative calm.

Be mindful of substances. The period after TRE may not be the best time for alcohol, caffeine, or other substances that affect the nervous system. Let your body settle in its natural way.

Emotional Aftereffects

TRE can release not only physical tension but also emotional material. After practice, you may experience:

Type	Examples
Pleasant states	Deep relaxation, calm, peace, lightness, quiet joy, gratitude
Neutral states	Tiredness, spaciousness, stillness
Challenging states	Sadness, tears, irritability, old memories, feeling raw, unexplained emotions

All of these are normal. The body releases what it needs to release, and this includes emotional content.

Emotions that arise after TRE are not problems to be solved but releases to be allowed. They are the body completing old business.

Working with Challenging Emotions

If challenging emotions arise after practice:

• Allow them without fighting
• Practise self-compassion
• Use grounding techniques if needed
• Know that this will pass
• Consider journaling or talking to a supportive person
• Rest and take care of yourself

If challenging emotions persist beyond a day or two, or feel unmanageable, consider reaching out to a therapist or TRE provider for support.

Sleep After TRE

Many practitioners report improved sleep after TRE practice, especially when practising in the evening. However, experiences vary:

Common	Occasional
Falling asleep more easily	Difficulty falling asleep (if over-activated)
Deeper, more restful sleep	Restless night (if significant material was released)
More vivid dreams	Unusual dreams or memories in dreams
Waking feeling more refreshed

If TRE consistently disrupts your sleep, try practising earlier in the day rather than close to bedtime. Some nervous systems find evening practice too activating.

When Progress Is Not Linear

Healing is rarely a straight line. In TRE practice, you may experience:

• Periods of rapid progress followed by plateaus
• Occasional sessions that feel like nothing happened
• Times when old symptoms briefly resurface
• Days when you feel worse before feeling better

This is normal. The body releases in its own timing, which does not always match our expectations. Trust the process, stay consistent, and do not judge individual sessions.

The measure of successful practice is not how you feel in any single session but how you feel and function over months and years.

Journaling Prompts

Keeping a simple journal of your TRE practice can be valuable for tracking patterns, insights, and progress.

Basic record:

• Date and time
• Duration of practice
• Overall quality of tremors (intensity, location)
• Physical sensations during and after
• Emotional experiences
• Quality of sleep that night

Reflection questions:

• What did I notice in my body today?
• Were there any surprises?
• How do I feel now compared to before practice?
• Is there anything I want to remember or follow up on?

You do not need to write extensively - even brief notes can be helpful over time.

After-Practice Checklist

After your TRE session:

• Rest flat for 2-5 minutes
• Notice how you feel physically and emotionally
• Transition slowly to sitting, then standing
• Drink water
• Do gentle movement if desired
• Avoid rushing into demanding activities
• Be gentle with yourself for the rest of the day
• Journal if helpful

For guidance on building TRE into a sustainable routine, see Building a Practice.