Before You Practice
Good preparation sets the stage for a safe and effective TRE session. This page covers everything you need to know before beginning.
Time Required
| Session Component | Duration |
|---|---|
| Preparation and grounding | 5-7 minutes |
| The seven exercises | 15-20 minutes |
| Tremoring | 5-15 minutes (beginners start shorter) |
| Rest and integration | 5-10 minutes |
| Total | 30-50 minutes |
As you become familiar with the exercises, you may move through them more quickly. However, never rush the rest period: integration is essential.
For your first few sessions, limit tremoring to 5-10 minutes. You can always do more as you build capacity. Shorter sessions that feel complete are better than longer ones that overwhelm.
Your Practice Space
Your practice environment influences your nervous system's sense of safety. Creating a supportive space gives your body the cues it needs to feel secure enough to release.
Physical requirements:
- Enough floor space to lie down with arms and legs extended
- A yoga mat, carpeted area, or other padded surface
- Wall space or sturdy furniture for one exercise
- Freedom from interruption (close the door, silence your phone)
- Moderate temperature (you may feel cold during tremoring as blood flow shifts)
- Soft or dim lighting if possible
Helpful additions:
- Blanket for warmth during or after practice
- Pillow or cushion for under your head
- Yoga blocks or thick books (for modifying exercises)
- Water bottle nearby
- Tissues if emotions arise
- Timer (your phone works, but consider aeroplane mode)
Your nervous system reads the environment. A calm, private, comfortable space signals safety. A space where you might be interrupted, observed, or uncomfortable will keep your guard up. Invest the few minutes needed to create good conditions.
What to Wear
Comfortable clothing that allows full range of motion:
- Loose trousers or shorts that do not restrict leg movement
- T-shirt or comfortable top
- Bare feet or non-slip socks
- Remove belts, watches, jewellery that might be uncomfortable
- Avoid anything that digs in when lying on your back
The exercises involve stretching and lying on the floor, so dress accordingly.
When to Practice
| Timing | Recommendations |
|---|---|
| Good times | Morning or evening when you have time to rest afterward; when you are not rushed; at least two hours after eating; when you have 30-50 minutes available; regularly (consistency supports cumulative benefits) |
| Times to avoid | When highly activated or in crisis; immediately after intense exercise; late at night if it disrupts your sleep; right before activities requiring focus; when unwell, feverish, or depleted |
For beginners, two to three times per week is a reasonable starting frequency. As you become familiar with your own responses, you can adjust based on what works for your body.
Especially when beginning, resist the temptation to practice daily or for extended periods. The nervous system needs time to integrate releases. Over-practicing can lead to feeling unsettled, over-tired, or emotionally raw. Start conservatively and increase gradually.
How the Exercises Are Structured
The TRE sequence consists of seven exercises that follow a logical progression:
| Exercise | Purpose |
|---|---|
| 1. Ankle stretches | Warm up and bring attention to the body |
| 2. Calf stretches | Continue warming up the lower legs |
| 3. Front thigh stretch | Begin fatiguing the larger leg muscles |
| 4. Wall sit | Deep fatigue of thighs (key exercise) |
| 5. Psoas stretch | Target the deep hip flexors |
| 6. Seated forward fold | Stretch back and hamstrings, transition downward |
| 7. Tremor position | Allow tremors to arise and unfold |
Why this order matters:
The exercises progressively fatigue the muscles around the legs and pelvis, particularly the psoas: a deep hip flexor that connects the upper and lower body and is closely linked to the stress response. This fatigue creates the conditions for the tremor mechanism to activate.
You do not need to "make" tremors happen. Your job is to create the conditions (muscle fatigue, safety, allowing) and then let your body do what it naturally knows how to do.
Mental Preparation
TRE invites a particular quality of attention: receptive rather than directive, curious rather than controlling.
Before you begin:
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Let go of expectations. Whatever happens is what was supposed to happen. There is no ideal experience to achieve.
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Release the need to control. The tremors are involuntary: you do not make them happen. Your role is to create conditions and then allow.
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Commit to self-regulation. Decide in advance that you will slow or stop if needed. You are in charge, even though the tremors themselves are involuntary.
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Embrace not-knowing. You do not need to understand what is happening for it to be beneficial. The body has its own intelligence.
The intention is not to make something happen but to create conditions for whatever wants to happen.
What Beginners Often Experience
During exercises:
- Muscle fatigue, particularly in the legs
- Slight shakiness from muscle tiredness
- Wondering if you are doing it correctly
When tremors begin:
- Initial tremors often feel like muscle fatigue trembling
- Movements may be subtle or barely noticeable
- You might wonder if this is "really" tremoring
Common first-session experiences:
- Less happens than expected
- Tremors are subtle or hard to perceive
- The mind is busy, wondering if this is working
- Some people fall asleep (this is fine)
- Others feel restless or uncomfortable being still
Many people expect dramatic shaking in their first sessions. Often, the early experience is subtle. This does not mean nothing is happening. The body opens at its own pace. Be patient, and do not judge your experience against what you imagine it should be.
A Note on Learning TRE
While TRE can be learned from this guide, many people benefit from initial guidance from a certified TRE provider. A provider can:
- Ensure you understand the exercises correctly
- Help you develop self-regulation skills
- Answer questions about your specific experience
- Provide support if challenging material arises
- Adapt the practice to any physical limitations
If possible, consider at least one session with a provider before embarking on self-practice. If this is not accessible, the following pages provide detailed guidance, but proceed with extra attention to self-regulation.
The TRE website (traumaprevention.com) maintains a directory of certified providers worldwide.
Quick Pre-Practice Checklist
Before each session:
- Space is set up and private
- Phone silenced, door closed
- Comfortable clothing on
- Water nearby
- Timer ready (optional)
- Enough time for full session including rest
- Mind settled on allowing rather than forcing
You are now ready to begin the exercises. If you are new to TRE, you may also want to review how to stop the tremors before you start.