The benefits of conventional meditation in battling stress, worry and trauma are well documented, but there is a new technique making waves in the wellness world: TRE (Trauma Release Exercises). Developed by trauma expert David Berceli, it involves intentionally shaking the body to release tension and pent-up emotions.
The mechanism includes stretches of the lower body muscles to mimic or induce natural shaking in the legs. An organic way to loosen stressed musculature, the practice is aimed at individuals suffering from PTSD, chronic anxiety, pain, tightness in the body and generalised stress.
Bengaluru-based lawyer Anjali Sharma (name changed) had been struggling for years with fibromyalgia (a chronic disorder that causes pain and tenderness throughout the body). She had tried numerous therapies and medications, but nothing seemed to provide long-term relief. That’s when she decided to give TRE a try. “At first, I was a little hesitant,” she says, “I didn’t know what to expect, and the idea of intentionally shaking my body felt a bit weird. But after the first session, I noticed a significant difference in how I felt.” Sharma began incorporating the exercises into her daily routine and noticed continued improvements in her symptoms. “My knee and joint pain reduced by about 80 percent. Now I also feel more relaxed and focused,” she adds.
But what exactly happens in the body during the exercises? Shivaprasad Kumarswamy, a Bengaluru-based TRE professional, says tremors in the body are a natural response, as seen in animals that shake off the tension after a fight or chase. Humans, however, have learned to suppress these responses, leading to chronic distress. “TRE reactivates the natural tremors, leading to relaxation and improved sleep,” he adds.
Trauma gets stored in our body, particularly in the psoas muscle, also known as the ‘stress muscle’ located between the torso and lower body. “When stressed, our psoas tightens, which affects our breathing and triggers the fight or flight response. Through TRE, one can activate the parasympathetic nervous system, which releases associated difficult thoughts and emotions,” says Kumaraswamy. “It is quite easy to engage in as well. Wherever you have personal space and have around 20 minutes of time, you can practice it.”
While almost everyone can do these exercises, experts caution that pregnant women, those who had surgery in the last three months, and people with fractured bones or irregular heart conditions, should seek professional advice before engaging in TRE.
Try TRE at home
Wall sit exercise: Sit with your back against the wall (like in a chair). Move up about an inch or two if you feel uncomfortable. Hold the position for 50-60 seconds.
Stretch ankles: Stand with legs shoulder-width apart. Sway to left on the sides of your feet. Hold this position for a few seconds and alternate. Repeat five-eight times.
Stretch calf muscle: Extend one foot in front and put all your weight on it. Move your heel up and down five-eight times. Once done, shake the exercised leg and alternate.
Stretch upper legs: Place one leg in front of the other, lower the body by bending the knee, and then straighten it. Repeat it for five-10 times.
Stretch front of the body: Stand with feet wider than hip-width apart. Place hands on lower back, and bend your upper body backwards. Rotate to one side and hold for three breaths. Back to the centre position and rotate in the opposite direction.