Humans, like all animals, are designed to endure and survive traumatic
experiences. Our bodies are equipped with an incredible ability to
manage and recover from stress, whether it’s a minor inconvenience or a
life-altering event. But unlike other animals, we often forget—or even
suppress—our body's natural ways of processing and releasing this stress.
That’s where Tension & Trauma Releasing Exercises (TRE®) come in. TRE
helps us tap into our body’s innate wisdom to reset our nervous systems,
shift our mindset, and restore our overall well-being.
Understanding Stress and Trauma
Stress is something we all experience. It can be as simple as rushing to meet a deadline, or dealing with heavy traffic, or as serious as losing a
loved one or experiencing violence. Our bodies respond to stress by
activating our fight-or-flight response: muscles tense, heart rate increases, and our bodies prepare to face a challenge. This is our body’s way of protecting us.
But what happens when the stress doesn’t go away? When we don’t give
our bodies the chance to reset, the tension builds up, affecting not just our physical health, but our mental and emotional well-being too. Over time, our nervous system can become stuck in a state of high alert, leading to chronic stress, anxiety, depression, and even physical illness.
Trauma is an all-encompassing experience of being overwhelmed by the
sense that our safety, security and very survival are under threat. We are
ready to “fight or flee” whatever is threatening us, but if we don’t feel
there is a way to triumph over the threat, our bodies will freeze, fold, and
collapse. This affects our mind and body, leaving imprints that can influence our emotional responses, behavior, and overall health long after
the initial event has passed.
The Impact of Childhood Trauma on the Nervous System
Our nervous system is particularly sensitive in the first seven years of life. During this time, the brain and body are rapidly developing, and the
experiences we have can shape how we respond to stress for the rest of
our lives. Positive, nurturing experiences help build a resilient nervous
system, while negative or traumatic experiences can leave us more
vulnerable to stress and anxiety as we grow older.
When children experience trauma, their nervous systems can get stuck in a state of hyper-arousal, and hyper-sensitivity, conditioned to react, guard, and protect in anticipation of what might happen next – as if waiting for the proverbial ball to drop. This means they’re constantly on high alert, even when they’re not in danger. Without the chance to process and release this tension, these early experiences become embodied, deeply affecting the nervous system, leading to long-term issues such as chronic stress, anxiety, depression, PTSD, emotional difficulties, digestive issues, and multiple other health problems later in life.
Embrace Your Body’s Natural Healing Power
Here’s the good news! Our bodies are naturally designed to deal with stress and trauma. We react instinctively quickly to physical and emotional stress. Our muscles contract in predictably protective patterns, and there are physiological responses in every system of our bodies, i.e. increase in heart rate and blood pressure, blood sugar levels rise, and digestion slows. These reflexive responses are designed to protect us.
To balance our protective reflexes, all mammals have an inherent
relaxation response. It’s like a reset button for the body and nervous
system. Think about how a dog shakes, for no apparent reason, multiple
times a day. Animals have it figured out! They literally “shake it off”.
Here is how it is supposed to work; once the stress/threat has passed, the body naturally “shakes out” this deep muscular tension which releases and “completes” the cycle. This restores the body and nervous system back to a natural, relaxed baseline with no residue or shadow of the event. Brilliant!
Unfortunately, humans are the only mammals who don’t instinctively
activate this relaxation response on a daily basis. That’s because we are the only mammals who have a cognitive brain; the part that rationalizes,
justifies, and can override our instinctual responses. We over think things,
rather than follow our instincts. Over time this has dampened our natural
shaking mechanism, leaving us feeling stressed, anxious, and
overwhelmed, and can lead to chronic illness.
Shake it off!
This is where Trauma Release Exercise TRE comes in. Dr. David Berceli developed TRE in response to his personal experience with PTSD.
Combining his understanding of the trauma cycle and the human body, he developed a series of simple exercises designed to induce the natural
mammalian tremor reflex genetically encoded within us.
The neurogenic tremors generated with TRE have been shown to shift
the nervous system into a parasympathetic, relaxed, healing state,
releasing accumulated stress and tension from the body.
The unique and powerfully healing aspect of TRE is that it doesn’t require
individuals to relive their traumatic experiences verbally, which can be re-
traumatizing. Instead, TRE works directly with the body, helping to release tension and reset the nervous system without the need to consciously process the traumatic memories. This makes it an accessible, and powerful tool for those recovering from childhood trauma (possibly pre-verbal) as well as rape, violence, shame or anything that feels difficult to talk about.
Research on TRE has shown promising results, particularly in helping
individuals recover from the effects of childhood trauma. A study
published in the Journal of Traumatic Stress focused on the effectiveness
of TRE in reducing symptoms of PTSD rooted in childhood trauma.
Participants who engaged in regular TRE exercises experienced significant reductions in PTSD symptoms such as hyper-arousal, intrusive thoughts, and avoidance behaviors. These findings suggest that TRE is effective in resetting the nervous system even if it’s been years since the trauma occurred.
Another study published in the International Journal of Environmental
Research and Public Health explored the impact of TRE on emotional
regulation in adult individuals with a history of childhood trauma. The
research indicated that TRE could improve emotional stability.
The importance of creating safety before doing trauma work
Safety is the cornerstone of effective trauma healing. For the nervous system to begin processing and releasing trauma, it must first feel secure. When a person feels safe, their body can shift from a state of hyper-arousal (fight or flight) to a state of regulation where healing can take place. This shift allows the parasympathetic nervous system (PNS) to promote relaxation and recovery, creating the optimal conditions for trauma work.
While TRE is highly effective and very powerful, it is crucial to approach it
with caution, especially for those with a history of severe trauma because it gets under our conscious protection and can bring forward buried
memories and emotions. Without a foundation of safety, engaging in
practices like TRE can trigger the nervous system into the same survival
responses that were present during the original trauma. This can lead to a reactivation of traumatic memories, heightened anxiety, dissociation, and other symptoms that can impede the healing process.
Creating safety and building nervous system resiliency
Micro practices are small, simple actions that can have a powerful impact on the nervous system. By incorporating brief moments of deep breathing, gentle movement, or mindfulness into your day, you can gradually shift your nervous system from a state of stress to calm. These practices help interrupt the cycle of chronic tension, allowing your body to reset and build resilience over time. Consistent micro practices can rewire your nervous system, making you more adaptable to stress and better equipped to handle life’s challenges with a sense of ease and balance.
I created a body based micro-practice called “BE ME Breaks”. BE ME is an acronym for the body, emotional mental and essence realms of our
experience. They are like meditation on a supercharger because you use
your body to tap the power of our whole BEing, integrating the gut heart
and head on the same team. You can learn more about BE ME breaks and feel it for yourself here.
About the author:
Author Megan Moseley PT, is the founder of Bodywise Consulting and Coaching based in NW Portland. She works as as a private coach, leadership consultant, and speaker.
Megan synthesizes 35 years of experience as a Physical Therapist, with training in somatic psychology, interpersonal neurobiology, nervous system resiliency, and Trauma Release Exercise TRE® to offer a body-driven, mind-shifting approach to whole self-healing. She holds certifications in The Resiliency Toolkit, TRE®, Embodiment Coaching, Pilates, and Yoga.
Using the body language of "Authentic Alignment" and other somatic
practices, Megan helps clients tap into the wisdom of their own bodies to
re-wire their nervous system, unwind chronic embodied holding patterns,
dissolve old beliefs, shift their moment to moment experience, and live in
alignment with their truth.
Megan balances her life as an avid cyclist, live music lover, art appreciator, outdoor adventurer, spiritual seeker, excellent sleeper, home remodeler, and curious connector. You’ll recognize her by her loving, intuitive, magical companion Fabio, a 9 year old Xoloitzcuintli.
You can reach her by email at megan@