Self-Regulation During Practice
Self-regulation is not an optional add-on to TRE practice: it is central to safe and effective work. The ability to modulate the intensity of your experience, to slow or stop the tremors when needed, and to stay within your window of tolerance is what allows TRE to be a beneficial practice rather than a potentially destabilising one.
Why Self-Regulation Matters
The goal of TRE is not catharsis or maximum release. It is integrated release: release that the nervous system can process and assimilate. Working at an intensity that exceeds your capacity for integration is counterproductive.
During TRE, we invite the body to release accumulated tension. This release can sometimes bring up more than we anticipated: intense physical sensations, strong emotions, or unexpected memories. Without the ability to regulate, these experiences can become overwhelming.
The nervous system learns from experience, and experiences of overwhelm do not build regulatory capacity; they can actually reinforce dysregulation.
Self-regulation is how we stay in the zone where healing happens: activated enough for change, contained enough for integration.
Self-regulation serves several purposes:
| Purpose | How It Helps |
|---|---|
| Safety | Prevents overwhelm, dissociation, or re-traumatisation |
| Integration | Keeps release at a pace the nervous system can process |
| Empowerment | Reinforces that you are in control, even of involuntary processes |
| Sustainability | Allows TRE to be a regular, sustainable practice |
The Self-Regulation Toolkit
This section provides comprehensive guidance across four key areas:
Reading Body Signals
Learning to interpret what your body is telling you during practice. This awareness helps you know when to continue, when to slow down, and when to accelerate.
- Signs you may need to regulate
- Signs that all is well
- The activation spectrum
- Building body literacy over time
Stopping the Tremors
The most important skill in TRE. Before you begin any session, you must know how to stop completely. This knowledge creates safety and allows you to practice with confidence.
- The brake pedal technique
- Additional stopping methods
- Practice exercises for building control
- When to stop completely
Containment Strategies
Techniques for staying grounded and boundaried during practice, especially when experiences feel intense. These are foundational skills for managing activation.
- Grounding techniques
- Physical containment
- Mental containment
- Breath regulation
Inviting More Tremors
For experienced practitioners whose tremors have become mild or limited. Techniques to deepen practice when you have solid self-regulation foundations.
- When it is appropriate to invite more
- Position variations
- Working with emotional material
- Safety considerations
Building Regulation Skills
Self-regulation is a skill that develops with practice. In the beginning, you may need to use techniques frequently. Over time, you will likely find:
- You can tolerate more intensity without dysregulation
- You recognise your signals earlier
- You modulate automatically, almost without thinking
- You trust yourself more
To build this capacity:
- Start slow and short: Begin with brief tremoring sessions (5-10 minutes) at moderate intensity
- Practise techniques when calm: Try grounding and breathing techniques outside of TRE so they are familiar when you need them
- Reflect after sessions: Notice what worked and what did not
- Be patient: If you have a history of trauma or significant dysregulation, building capacity takes time
Working with a Provider
If you find self-regulation challenging, or if TRE consistently takes you outside your window of tolerance, consider working with a certified TRE provider. A provider can:
- Help you develop personalised regulation strategies
- Provide the co-regulation of another calm presence
- Offer guidance tailored to your specific patterns
- Create safety for exploring more challenging material
There is no shame in needing support. In fact, recognising your needs and seeking appropriate help is itself a form of self-regulation.