Building a Practice
For TRE to provide lasting benefits, it needs to be sustainable. This page provides guidance for building TRE into your life in a way that supports ongoing nervous system regulation.
Frequency
| Stage | Recommended Frequency |
|---|---|
| Beginners (first 1-2 months) | 2-3 times per week maximum |
| Developing practice (2-6 months) | 2-3 times per week, adjusting based on response |
| Established practice (6+ months) | Based on your body's needs; often 1-3 times per week |
Key principle: Less is often more. Your nervous system needs time to integrate what releases. More frequent practice does not accelerate healing and may actually slow it down.
The temptation, especially early on, is to practice every day or multiple times a day. Resist this. Over-practicing can lead to:
- Feeling unsettled or emotionally raw
- Fatigue and depletion
- Sleep disruption
- Increasing rather than decreasing anxiety
- The nervous system becoming overwhelmed rather than regulated
Start conservatively and increase only if your body responds well.
Duration
| Session Phase | Recommended Time |
|---|---|
| Exercises | 15-20 minutes |
| Tremoring (beginners) | 5-10 minutes |
| Tremoring (developing) | 10-15 minutes |
| Tremoring (experienced) | 15-20 minutes |
| Rest and integration | 5-10 minutes |
| Total session | 30-50 minutes |
Key principle: It is better to tremor for a shorter time and feel complete than to tremor for a long time and feel depleted.
Extended sessions (30+ minutes of tremoring) are generally not recommended for self-practice. If you feel called to longer sessions, work with a certified provider.
Consistency vs. Intensity
| Approach | Effect |
|---|---|
| Regular, moderate sessions | Builds capacity steadily; sustainable long-term; gentle on the nervous system |
| Sporadic, intense sessions | Less effective; harder to integrate; more likely to overwhelm |
Consistency matters more than intensity. Even once a week, practiced consistently over months, yields more benefit than daily practice for a few weeks followed by abandonment.
Finding Your Rhythm
TRE practice is individual. What works for one person may not work for another. Pay attention to:
Signs you are practicing the right amount:
- You look forward to practice (or at least do not dread it)
- Sessions feel complete without being depleted
- You feel generally more regulated over time
- Sleep is stable or improving
- Daily life feels more manageable
Signs you may be practicing too much:
- Feeling consistently unsettled or raw
- Sleep disruption that does not resolve
- Increasing anxiety rather than decreasing
- Difficulty re-engaging with daily life after practice
- Persistent emotional flooding
- Dreading or avoiding practice
Signs you may benefit from more practice:
- Practice feels easy and integrated
- You feel stable and resourced
- You sense there is more to explore
- Sessions feel incomplete or too short
- You have capacity and time
Flexibility
Some days you may need more; some days less. Listen to your body.
Skip practice when:
- You are unwell or feverish
- You are in acute crisis
- You feel depleted or exhausted
- Life circumstances are highly stressful
- Your body says no
Practice anyway when:
- You are "just not feeling like it" but actually fine
- Mild resistance that feels like avoidance rather than wisdom
- You know you tend to benefit once you start
The difference is in the quality of the reluctance. Wisdom-based reluctance says "not today, I need rest." Avoidance-based reluctance says "I do not want to face what might come up." Learn to distinguish them.
Creating Conditions for Consistency
Schedule It
- Put TRE in your calendar like any other appointment
- Choose consistent days and times that work for your life
- Prepare your space in advance if possible
Lower the Bar
- Your practice does not need to be perfect
- A 15-minute session is infinitely better than no session
- You do not need ideal conditions every time
Connect to Existing Habits
- After your morning coffee
- Before your evening shower
- As part of your weekend routine
- Paired with another self-care practice
Keep It Simple
- Keep your mat rolled out in a corner
- Have a dedicated practice space if possible
- Reduce friction between deciding to practice and beginning
Remember Your Why
- What drew you to TRE?
- What benefits have you noticed?
- What do you hope to gain from consistent practice?
Variations as Practice Matures
As you become familiar with TRE, you can adjust your approach:
Exercises:
- Once the sequence is familiar, you may move through it more quickly
- The key is achieving enough muscle fatigue; some days you may need more, some less
- You can vary which exercises you emphasise based on what your body needs
Tremoring:
- Explore different positions (see Alternative Positions)
- Work with different body areas
- Experiment with eyes open, closed, or semi-closed
- Try different arm positions
Rest:
- Never skip rest, but the length may vary
- Some sessions may call for longer integration
- Follow what feels complete
TRE in Daily Life
As you develop your TRE practice, you may begin to notice its effects extending beyond sessions:
| Effect | What You Might Notice |
|---|---|
| Greater body awareness | Noticing tension earlier; being more attuned to your physical state; catching stress before it builds |
| Improved regulation | Recovering from stress more quickly; less reactivity; more capacity to stay present under pressure |
| Natural micro-releases | Spontaneous sighs, stretches, or small tremors during the day; the body learning to release in real-time |
| Changed relationship with body | Greater trust; more interoceptive awareness; treating your body as an ally |
These are signs that TRE is having a cumulative effect. The practice is not just about what happens during sessions but about shifting your overall relationship with your body and nervous system.
When to Adjust Your Practice
Increase frequency or duration when:
- Your practice feels well-integrated
- You have the time and energy
- You are in a stable period of life
- Your self-regulation skills are solid
- You feel called to explore more
Decrease frequency or duration when:
- You notice signs of over-practicing
- Life is particularly stressful
- You are recovering from illness
- Challenging material is arising
- You need consolidation rather than exploration
Consider taking a break when:
- Practice feels stale or routine
- You feel stuck in repetitive patterns
- You are frustrated with the process
- You have been practicing intensively
- You sense that rest is needed
A break of 1-4 weeks can be valuable. When you return, you may find fresh responsiveness.
Building Support
TRE can be practiced alone, but support enhances the process:
| Type | Benefit |
|---|---|
| TRE provider | Personalized guidance; helps with stuck points; co-regulation |
| Practice partner | Mutual support; witnessing; shared experience |
| TRE community | Normalisation; tips and insights; connection |
| Therapist | Processing emotional material; integrating into broader healing |
Consider working with a provider periodically even if you primarily self-practice. Fresh perspective can reveal blind spots. See Working with Providers for guidance.
The Long View
TRE is not a quick fix. It is a practice: something you return to consistently over time. Like physical exercise or meditation, the benefits accrue through regular engagement.
What you can expect over time:
| Timeframe | Typical Experience |
|---|---|
| First few sessions | Learning the exercises; discovering how your body tremors; building familiarity |
| First month | Exercises becoming routine; tremoring more accessible; noticing some effects |
| First 3 months | Practice integrating into life; clearer sense of what works for you; initial layers processing |
| 6 months to a year | Deeper shifts; new layers emerging; practice becoming natural |
| Ongoing | Continued refinement; relationship with body evolving; practice adapting to your needs |
Some people practice TRE regularly for years. Others integrate the principles and practice periodically. There is no right way: only what serves your wellbeing.
The goal is not to practice TRE forever. The goal is to develop a healthy, regulated, embodied relationship with yourself. TRE is one powerful tool for that journey.