Skip to main content

Stopping the Tremors

The Most Important Skill in TRE

Before you begin your first session, you must know how to stop the tremors completely. This knowledge creates safety and allows you to practice with confidence. Read this page thoroughly before you begin.

The Brake Pedal​

The primary method for stopping tremors is called the "brake pedal" - and it is built into the tremor position itself.

How It Works​

In the basic tremor position, your knees are open and falling to the sides. The wider the opening, the more exposed and activated the position tends to be. By bringing your knees closer together, you reduce the intensity of the tremors.

Think of your knees as a dial: wide open is full intensity, together is off.

Quick Reference​

What You WantWhat to Do
Reduce intensityBring knees closer together gradually
Stop tremorsBring knees all the way together, feet flat on floor
Full stop and resetExtend both legs flat on the floor
Complete position changeSit up or roll to your side

Step-by-Step: Stopping Completely​

  1. Bring your knees all the way together
  2. Let both feet rest flat on the floor with knees bent
  3. The tremors will usually stop within moments
  4. Rest in this position until you feel settled
  5. If needed, extend your legs fully and lie flat

Step-by-Step: Slowing Down​

  1. Gradually bring your knees toward each other
  2. Notice the tremors decreasing in intensity
  3. Find a position that feels manageable
  4. Hold there as long as you need
  5. You can open again when ready, or continue closing to stop

Additional Stopping Methods​

If the brake pedal alone is not enough, or you want to stop immediately:

Sit Up​

  • Roll to your side and push yourself up to sitting
  • Sitting upright changes the body position and usually stops tremors immediately
  • Take a few breaths in sitting before deciding whether to continue

Stand Up​

  • Stand and walk around the room
  • Movement and verticality shift the nervous system out of tremor mode
  • This is a complete reset

Change Position Completely​

  • Lie on your belly
  • Curl into a foetal position on your side
  • Any significant positional change will interrupt the tremor mechanism

Extend and Flex​

An additional technique: if tremors are happening strongly in your legs:

  1. Extend both legs straight out
  2. Flex your feet (pull toes toward you)
  3. Hold for a few seconds
  4. This engages the muscles and typically stops tremors

Practice Exercises​

Build Your Confidence

In your first few sessions, deliberately practice stopping the tremors even when you do not need to. This builds the skill and the confidence that you are always in control.

Exercise: The On-Off Switch​

  1. Allow tremors to begin
  2. When tremors are flowing steadily, use the brake pedal to stop them
  3. Rest with knees together for 30 seconds
  4. Open the knees and allow tremors to resume
  5. Repeat 3-5 times during your session

Exercise: The Dial​

  1. Allow tremors to begin
  2. Slowly bring knees closer together, noticing the intensity decrease
  3. Find the point where tremors are barely there
  4. Slowly open the knees, noticing intensity increase
  5. Move back and forth, learning to modulate

Exercise: The Full Stop​

  1. Allow tremors to begin
  2. Bring knees together (brake pedal)
  3. If tremors continue, extend legs fully and flex feet
  4. If still continuing, sit up
  5. Practice until you are confident you can stop any time

When to Use the Brake​

Use the brake pedal when:

  • Tremors feel too intense
  • You notice signs of over-activation (racing heart, shortness of breath)
  • Emotions feel overwhelming
  • You feel you are losing control
  • Anything feels "not right"
  • You simply want to slow down or stop

You do not need a "good reason" to stop. Your body's wisdom includes the wisdom to rest. Honouring that instinct is itself a form of self-regulation.

When to Stop Completely​

Stop and Rest If You Experience:
  • Dissociation (feeling far away, spacey, numb, or watching yourself from outside)
  • Panic or terror
  • Physical pain (distinct from muscle fatigue)
  • Feeling significantly worse than when you started
  • A strong sense that something is not right
  • Simply wanting to stop

You are always in charge. Stop whenever you need to.

The Psychology of Stopping​

For many people, especially those with trauma histories, the ability to stop is as important as the tremoring itself.

Why stopping matters:

  • Control: Many traumatic experiences involved loss of control. Knowing you can stop at any time restores agency.
  • Trust: Each time you stop when you need to, you build trust with your body.
  • Safety: The nervous system will not release deeply unless it knows escape is possible.
  • Empowerment: You are not at the mercy of the process. You are its director.
Remember

The tremors are involuntary, but your participation is voluntary. You can always choose to stop.

Common Questions​

What if the tremors do not stop immediately?

Usually the brake pedal stops tremors within seconds. If tremors continue:

  • Extend legs fully and flex feet
  • Sit up or stand
  • Move around
  • They will stop. Your body cannot tremor indefinitely against your intention.

What if I forget how to stop in the moment?

This is why we practice. Before each session, remind yourself: knees together = stop. If you ever feel confused, sit up. Sitting up always works.

Should I force myself to continue when I want to stop?

No. If you want to stop, stop. The instinct to stop is information. Honour it. You can always try again another day.

Is stopping a sign of failure?

Absolutely not. Stopping when you need to is successful self-regulation. It is the skill that allows TRE to be safe and sustainable.