How Trauma Release Exercises Can Help You Release Trauma From the Body

Emotional trauma can manifest physically — try these exercises and techniques to release trauma from the body.

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Stress and trauma are increasingly common aspects of many people’s lives, and these emotional experiences can manifest physically. While traditional methods of stress relief and therapy are widely known, there is an emerging practice that offers a unique approach to healing: Trauma Release Exercises (TRE), the trademarked name for activities created by trauma and conflict resolution expert Dr. David Berceli. In essence, TREs are physical exercises that can help you release trauma from the body (whether the trauma itself is psychical, emotional, or psychological trauma). Below, we delve into how these exercises and other practices can help you release trauma from the body.

What are Trauma Release Exercises?

Trauma Release Exercises (TREs) consist of a series of seven exercises aimed at releasing deep muscular patterns of chronic stress, muscular tension, and physical pain associated with trauma. These exercises help activate the body’s natural tremoring mechanism, which is believed to facilitate the release of pent-up tension and trauma. By stretching and stressing certain muscle groups, TRE induces a shaking response, which is thought to originate from the brainstem, allowing the body to discharge deep-seated stress and restore balance naturally. TRE is accessible to people of all fitness levels and can be particularly beneficial for those experiencing chronic stress, post-traumatic stress disorder, complex trauma, or another trauma-related condition. However, it is recommended to start under the guidance of a certified TRE provider, especially for those with a history of significant trauma.

How do these exercises release trauma from the body?

“When we experience trauma, our bodies activate a ‘fight-or-flight’ response, leading to increased muscular tension,” says Dr. Harold Hong, a board-certified psychiatrist at New Waters Recovery. “Trauma Release Exercises can help people regulate their nervous system by activating these tremors, which release tension stored in the body.” TREs can lead to:

• Reduced anxiety and stress
• Improved sleep
• Decreased muscle and back pain
• Increased flexibility and mobility
• Enhanced emotional well-being
• Better resilience to stress
• Holistic trauma recovery

2 Trauma Release Exercises you can try at home

There are a wide range of TRE’s that can be beneficial to release unresolved trauma. As you test them out, you might find some are more impactful to you than others. While a mental health professional can help you determine which TREs to try, here are two examples to get you started. 

1. Stretching

One of the most common types of TREs is stretching, which can relieve muscle tension. The standing forward fold with shaking (Modified TRE) helps release stress stored in the muscles and encourages relaxation. Remember to listen to your body and adjust the intensity as needed.

• Stand: Stand with your feet hip-width apart, knees slightly bent.
• Fold Forward: Slowly bend forward at the hips, allowing your upper body to hang loosely towards the floor. Let your arms dangle or rest on your thighs.
• Shake: Begin gently shaking your body from side to side or up and down. Allow any trembling or shaking to happen naturally without forcing it.
• Breathe: Take slow, deep breaths as you continue shaking. Focus on releasing any tension or stress stored in your body with every deep breath.
• Duration: Shake for 1-2 minutes, gradually increasing or decreasing the intensity as comfortable.
• Finish: Slowly roll back up to standing, vertebra by vertebra. Take a moment to notice how your body feels after the exercise.

2. The Spiral Technique

The Spiral Technique is another common TRE. According to DeRosa, the steps are as follows:

• Close your eyes, visualize your body, and think of the traumatic memory.
• Pay attention to your body’s response, such as your heartbeat and the state of your stomach.
• Imagine a spiral turning in that area of your body, and pay attention to how fast or slow it’s turning. 
• Use your mind to push the spiral in the opposite direction — a potentially challenging feat. 
• Pay attention to your breath as you work at this.
• When you are ready, draw your awareness back to the world around you and examine how your body feels.
• Open your eyes, focus on your breath, and maintain any stillness or safety you have gained.

Picture something peaceful or loving to take the place of your released trauma at the end of your exercise, adds DeRosa. 

Other strategies to release trauma from the body

TREs are among a class of bodywork and physical activities that can help release trauma from the body (including yoga and massage therapy). However, there are also other strategies that integrate physical, emotional, and psychological methods for trauma release, including the following. 

Therapy 

Various forms of therapy can help release trauma from the body by addressing both the physical and psychological aspects. Here are some of the most effective forms of trauma therapy:

Somatic therapy

Somatic therapy emphasizes the importance of physical sensation in the healing process, using bodily awareness to process and release stored emotional trauma. Somatic experiencing, which is a kind of somatic therapy, for example, focuses on body awareness and releasing physical tension associated with trauma, helping individuals to process and integrate their experiences. (TREs are also considered a form of somatic therapy since they focus on physical sensation and the mind-body connection.) 

Talk therapy

There are also talk therapy techniques that are shown to reduce trauma. Cognitive Behavioral Therapy (CBT) is another approach that identifies and changes negative thought patterns related to trauma, promoting healthier responses and coping mechanisms. Eye Movement Desensitization and Reprocessing (EMDR) uses guided eye movements to help process and integrate traumatic memories, reducing their emotional impact.

Creative therapy

Creative therapies offer alternative ways to express and process trauma. Art therapy allows individuals to use creative outlets like painting, drawing, or sculpting to express their emotions and experiences. Music therapy uses music to facilitate emotional expression and stress release, while dance and movement therapy encourage the expression and release of trauma through physical movement. These therapies can provide a non-verbal means of processing trauma, which can be especially beneficial for those who find it difficult to articulate feelings about a traumatic experience.

Mindfulness and relaxation techniques

Techniques that promote mindfulness and relaxation can be powerful tools for releasing trauma. Meditation encourages relaxation and mindfulness, helping individuals process and release trauma. Breathing exercises, such as deep breathing, diaphragmatic breathing, or box breathing, can calm the nervous system and reduce stress through deep breath. These practices help individuals become more present and grounded, allowing them to manage trauma responses more effectively.

Support groups

Joining support groups can provide validation and support from others who have endured a similar traumatic experience. Sharing experiences and coping strategies with a group can foster a sense of community and understanding, reducing feelings of isolation and promoting healing. Support groups offer a safe space for individuals to express their emotions and receive encouragement and empathy from others who understand their struggles.

How Charlie Health can help

If you or a loved one are struggling with trauma, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for young people and families dealing with serious mental health conditions, including trauma survivors. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic online therapy, managing trauma is possible. Fill out the form below or give us a call to start healing today.