TRE (Tension & Trauma Releasing Exercises)
David Berceli's method has small pilot studies (on stress, anxiety, and heart rate variability) but no large randomized trials. Widely used and generally considered low-risk when self-paced, but the evidence is early.
- Who it tends to fit
- People carrying a lot of physical bracing and tension who are drawn to a body-first release rather than talking.
- Who it may not fit
- The standard guidance is to start with a certified provider first if you have complex trauma, are pregnant, have cardiovascular issues, or have had recent surgery — and to keep sessions short.
- Cost & access
- Can be learned from a certified provider (group or individual) or, cautiously, self-practiced. Providers are not required to be licensed clinicians.
- Credentials
- Certified, but not necessarily licensed — check both
TRE is a short sequence of exercises designed to gently fatigue certain muscles until the body begins a natural, self-limiting tremor — the same kind of shaking animals do to discharge stress, and that people sometimes do after a scare. The idea is that letting that tremor happen releases deep, held tension.
It’s always meant to be self-regulated: you can stop the tremors any time simply by straightening your legs or standing up, and short is strongly encouraged over long. Because thawing can bring up a lot, this is one where the “start small, and with guidance” advice really matters — see the contraindications above.
Free first steps
- David Berceli's free official introduction video (search 'TRE Berceli')
Last reviewed 2026-07-04. Official practitioner directory: treglobal.org.