TRE Full Practice Trauma and Tension Release Exercise 

I didn’t understand for so long the reason for my brain fog and not being able to be present in conversation. Thank you for explaing I didn’t know trauma was the cause of this because I have been constantly in survival mode for half my life

I started shaking so hard after a while that it felt like an exorcism. So liberating. I can’t thank you enough…

Many yrs. ago I was introduced to TRE by an amazing therapist, after recounting every trauma I've ever experienced without take breathes in between. After a few unsuccessful TRE attempts I lost interest and continued suffering in silence. Fast fwd to today and I am a wife, a mother to an 18 human, 7yr old sasshole cat, and his best friend - a 6yr old/85lb rescued pitbull shar pei mutt mix that has rescued me more times than I count. I am a longtime back pain sufferer with MANY years of trauma. I have a long list of medical intervention attempts and a longer list of opioid pain and anti-depressants medications, designed to kill me. A couple of days ago I rediscovered TRE and came across your video and immediately felt a wave of relief flood my body. Your step by step, endearing instructional has given me hope. Hope that will allow me to LIVE once again. Last night after a few yoga poses and a quiet, personal TRY session I crawled in bed to end the night on a high note and began to further tremor. First my legs, then my mid section and the tremors shot out through my arms and then through my fingertips. I have never felt something so magical happening to my body. I am excited for my next session and hope that these three- short but joy filled paragraphs give someone out there questioning "is this for real" the confidence and courage to just give it a shot. Spira- please keep making videos and spreading your world of love and positivity. Big hearts change lives.

Someone on reddit linked this video for trauma release and i'm so happy I clicked on it. This was an incredible experience, thank you so much!

This was the most bizarre feeling I’ve ever had! I was in hysterics at one point, no control over my body. Thank you for posting!

The feeling of surrendering and trusting your own body is just immense

I love this video! I am a cranialsacral and massage therapist for the last 26 years, as well as a yoga practitioner and TRE provider. We have a lot in common actually...trauma, scoliosis, chronic pain and I have had almost every modality there is... learned many along the way but I too found TRE to be most the effectic in releasing the deep muscles in the back and pelvis, It really has helped me with my chronic pain and regulating my nervous system. I love TRE.

Omg I was skeptical about this and I started trembling and crying, my whole body, thanks 🙏

Thank you!!! I have been “sick” for 4 years and have really gone inward. Now it’s time to balance the body and you are so sweet, sincere and the light shines through. I do believe finding you was not a coincidence. This is next phase of healing and I will look to you for guidance in this area. Namaste 💜

I can’t wait to try this in the morning, everyone seems to have luck with this. I’m so tired of all this tension my body is holding causing me chronic pain

This worked for me 1st try and when I got done with the exercises, my leg would not stop shaking like crazy. I figured enough was enough, it’s time to take healing seriously. Thank you for this! ❤

Thank you so much for this video! I felt a lot of trauma being released from my body and I felt really safe in my body for maybe the first time ever, that's really important to me as it's something I've struggled with my whole life. Thank you so much for sharing your knowledge, I will definitely be using this technique a lot xxx

Thank you for this. I have been thinking about this for a while but tried properly for the first time yesterday using your video. Had a profound experience (like fish to water too) and today’s session was amazing. Amazing isn’t even the right word!! My whole body was in violent tremors and the cry that came out of me was not a cry I have ever made before. It’s sound was so raw and painful and yet I had this amazing feeling of calm- like my brain just wholly allowed my body to lead and do what it needed to do. Such a gift! I can’t wait to do it again. The peace afterwards is incredible. Thanks for the way you lead us through this.

I’ve found this video so useful - most I’ve found are skipping over the exercises quickly, missing some altogether - this is the first video I’ve found that actually helped me find the tremor. I’ve been doing it almost daily for a fortnight and I feel better already. Thank you 🙏🏻

This was the weirdest and most liberating experience I've ever had! Amazing

I found that having a good cry beforehand really helps with letting go and with regulation afterwards especially if there are a lot of repressed emotions and trauma.

When I started tremoring, I laughed hysterically which I already know is my body's way of beginning to relax before I can cry. What an interesting method and you have such a warm way of guiding. Thank you.

Thank you!!! This video brought me so much joy and I am inspired by your happiness. I appreciate you helping me! Sending peace and love

I tried many techniques, none of them worked. I did TRE for the first time with you, for the first time I felt my body shaking itself, for the 2nd time my head was shaking from side to side, I felt like I was in an exorcism, and today for the 3rd time I was shaking lighter, but I was crying so loudly and desperately, I didn't realize that I carry so much pain. Thank you so much!❤

Oh my! First timing watching & went through all thr steps with you, pausing at times; and started tremoring head to toe. Felt the frontal area of my brain tingling and I’m so astounded and so very grateful. I feel so relaxed 🙏🙏🙏

I’ve had a days long panic attack and this video helped me so much. Mother Mary was cheering us both on the whole way! Thank you so much

I did TRE for a while and am coming back to this. Your explanations were so helpful and your self talk was really inspiring to me. Thank you for providing this gift.

This was my first experience and WOW!!! i didn't think my body would do it and it was amazing!! So grateful for this, thank you.

wow its an amazing experienced . 😢😢😢 i cried and let my body shake naturally. i felt a newborn. Happy and content😇😇😇🙏🏼🙏🏼🙏🏼 Thanks so much for sharing.

That's just amazing.... I felt it the first time.. I'm feeling peaceful now 😊 Thank you so much And the best part was your smile and laugh.. I really felt easy and fun

This was my first time trying this and thought it wouldn't work. I trembled throughout my whole body and felt so much warmth. I then started sobbing and laughing right after. Thank you so much!! ❤

Thank you for this video. I was skeptical that I wouldn’t tremor at first. But after the last exercise.. my legs were shaking like crazy. I will continue to do this. I have a lot of trauma to release and this was a great way to connect with my body. Thank you 🙏🏾

I've been taking care of my 92 year old father in law for a couple of years. He has end dementia and I have been experiencing sooooo much stress build up. I started trembling all over! Will continue with this until I dont feel like I am going to burst into tears when someone just looks at me. YOU are a God send!

Wow. First time. My body moved 50 minutes, felt great after. Unbelievable. Thank you! Will try again tomorrow. Greetings from Norway.

Just did this. I was trying to follow you step by step, but maybe I should've watched the whole video before trying it. But it worked. I stopped the video when you did the tremor, and just sat back and waited it out. It began. It felt so weird at first. I have been close to astral projection before, and the sensation was the exact same, just before it happens. Although with astral projection that feeling was in my head/eyes, and this was in my legs. My feet became suuuper sensitive, and the feeling of my blanket beneath me literally pushed some nerves and make me almost taste (?) it? I cried a bit. My legs went up, and it got wild and I heard a voice being like "yeah you're not done" so i kept going for a minute. I forgot to do the resting thing, but I'll come back and try it im my own speed tomorrow. Thank you.

you just saved my night💖 i broke down yesterday, my narcissistic ex caused a trauma 2 weeks ago. i hope I'll get therapy soon, i got appointmens but i took two days off and I've been lying in bed depresso. after shaking (also in my upper body!) I'm feeling relieved and more positive overall. you are a treasure. also the way you talk is very warm. i will do this everyday.

My body took to it like a fish in water too! I’m so happy i’ve discovered this, and your video made me even more excited! I just started yesterday and it was only in my legs, today I got a little torso and little shoulder/neck action (which was so exciting)! Can’t wait to experience the arm/hand dances! 🙏❣️

I freaking love you! Thanks for this! It was such a joy to perform the exercises with you! I appreciated the light-heartedness and the instructions were clear and easy to follow! I used TRE two years ago for the first time and after each session I could track my resting heart rate lowering, and my HRV increasing, following one session - indicating it recovered well and was in less of a stressful state. I'm eager to feel the results and I can tell you I will come back to this video for sure!

Wow the sheer intensity of the tremors freaked me out, but I just put on music and let it go. I was hesitant to try at first but I am noticing the tremors can be very smooth and rhythmic or jerky and chaotic, sometimes traveling up or enveloping both upper and lower body. This is my very first experience, very exciting to have a new potential release for my chronic pain and tension, Thank you so much this is great

Thank you for creating this video. I had done some TRE practices in the past on my own. I tried once more with your explanation and it was very helpful. But I'm really missing and can't find any video on youtube, that is a full session video. Basically similar to the Vinyasa or Yin or any other yoga exercise video that you start practicing with it from the beginning to end and you don't have to pause/resume the video and takes your from the beginning to the end of the journey. I know the TRE session length and quality can be variable person by person, but there might be some videos for like 15/30/45 mins long for each person to choose from. Thanks again!!

Omg my first time trembling and feels like my body needed this ♡ thank you ♡ best experience

Thank you sooooo much! This was my first time and I did it, wonderful !

Thank you so much for putting this up. Really clear instructions! I did my first TRE session with a therapist but this is really wonderful for follow up at home❤

Wow I didnt think I would shake but my whole body shook. I found that I would shake more if I kept my feet together, but it was my 1st time, felt bit exhausted after it but hopefully will get used to it thankyou for the video 🥰

Hello! Huge Huge thank you for this video! Funny thing is, when I was in a truly miserable state few years ago, laying in my bed, my body just started trembling and i was like...wtf was that? Then i learned about TRE, that it is A THING, made a few sessions, and forgot about it. I had a challenging year and I feel so much tension in my body, especially upper back and hips, i decided to try TRE once more, after this exercise i feel little bit lighter, and was stunned how much I trembled :O So, this is the best guided TRE session i came across, and also, loved your personality. Thank you!!

Wow I just discovered this today. I have been through some crazy trauma this past year, just went through divorce, moved & flared up with herniated discs in the neck & arm radiculopathy as you describe. I was semi-bedridden for a while unable to function due to the pain & stuck in my body to process the divorce. Panic & anxiety through the roof. Have constant trembling or tremors from anxiety now & can’t watch any news from the PTSD of it all. Had to go on meds!! My brain is getting better but still in a funk. I finally was able to do an hour of yoga today & noticed I was super shaky & just accepted it. Then I discovered TRE & tried it. Loved it. In place of actual workouts, this may be the thing to help me move past the incredible dread & fear that takes over me daily. I know there is a lot of old trauma behind all of that fear as I continue to be living in much of it. If you have any other wisdom about this process, would love to hear. P.s. I am also a yoga teacher & Zumba instructor, have danced & moved since I was a kid. Never experienced something like this in my life!! I haven’t had whiplash or been in an accident, but have had other things happen to my head/neck that have contributed. But I’m trying to take my knowledge to apply it to new modalities like this . It devastated me to think I may not be able to workout like I used to if the neck & pain issues persist. The pain is now down to a 0-1 but the tingles in the arms come & go with my desk job or as stress comes up. Same with the spasms or pulsating sensations. It’s not searing nerve pain anymore, thank god!! What’s your main job now? I’m glad to hear you’re able to manage your symptoms.

I just saw a tik tok about this and decided to check RU-vid for any free exercises and found this video. Did every step and felt the tremors and immediately tears following down my face. I’ve been holding in a lot of stuff that’s been going on the past few months so this was nice to finally let it all out after being on auto pilot for so long. Thank you so much for giving us this knowledge and sharing. I will definitely consider a private session with you.

I love doing your TRE because of your bubbly personality and I release stress just while listening to you. I have done a day course at a functional dr many years ago and forgot how important this release every couple of days could be. Thanks for bringing a smile to my face. Love to you from South Africa. 🥰

Thank you so much for sharing especially that you were living in survival mode for years. I can relate and it helps to know you’re not alone. Appreciate your help.

This is great, thanks for the walkthrough! I tried following someone else's video but I didn't tremor, maybe I wasn't fatigued enough, but this worked!

I love this! I've done this twice now and feel more relaxed after a session than I ever have in my LIFE. I love sitting through the tremors. Do you think it's normal to feel heat or a burning sensation during it? Thank you for this incredible information! It's hard to find much online 💕

Thank you so much for this video. TRE recently has been coming up on my feed. I have been on a healing journey last 5 years and the cptsd is more manageable. I followed your exercises and did it third time today. My body was relaxed and the tremors travelled up my legs and hips. My shoulders and neck were shaking side to side and sometimes chest. Neck and shoulder pain has been ongoing for over a year. It's feeling much looser. Looking forward to practicing this more over the month. Thank you again 🙏🏽❤️

it's incredible! after three times I can more easily remember the things I couldn't bring up from months in therapy. I hope it will continue like this in the future and will finally allow me to free myself from repressed memories. it's really phenomenal. even doing the exercise for the second time I was able to extend tremors on my chest and arms as well. even on the neck and facial muscles. I've also noticed that it works better after the gym. it was like the body itself have known what to do, how to help itself, and where exactly. i just let it go on! it's absolutely fascinating. it helped me to release some emotions too. thank you very very much

Thank you for this wonderful explanation and demonstration of TRE. A great tool to show my patients with drug induced traumatich experiences. KInd regards, Gerard A, physician in addiction medicine

Thank you! The first TRE video I watched made me think I was supposed to keep my hips up during the tremoring and I was confused about how I was supposed to hold that for 20 minutes, so this was very helpful!

awesome video! best instruction ever. ive researched many vids and this was the perfect intro. i started trembling finally:)

Thank you very much for the video. It's very useful. I am new to the whole trauma therapy and I only found out obout TRE because of you, thanks again! So, I only started today. In my case I didn't temble much this afternoon, but I also tried this morning and I did so. So I will keep doing it everyday and I will let you know!

This was the best feeling ever ..thank you so much

Yasssss!!! I loved it... iam a big girl and my whole body was trimblening... afterwards i got a energie boost...thank you so much...lovelovelove💚💚💚💚💚💚💥

Thanks so much for this - I’ve tried to do TRE a few times before but it hasn’t worked and I ended up frustrated - the comment about the head getting in the way was really helpful. I finally shook it off! Good luck on your journey xx

I just finished my first session. One week ago I didn't even know this thing existed and now look at me trembling and shaking ! It started heavily in the legs, lasted for about 5-10 minutes then I felt it in my hips. At that point my legs stopped and my torso, left arm and neck started moving until they stopped on their own. I lost track of time but I think it lasted about 20 minutes total. I will be doing TRE every day from now on to see what happens ! Thank you very much for this video 🙏

1st try. I'm not sure yet, but I'll keep at it. I really appreciate your honesty and openness. You have a made a positive impact on my day. Thank you.

Thank you so much!! I've been in chronic pain since 30yrs as well and came across tre only 10 days ago, been watching a lot on yt and exercising along...it is mindblowing!!! I feel there is hope! 🙏🙏

Along with other techniques and activities, this has made much difference in my daily life. Thank you so much for explaining it so good.

That helped immensely lol. I was so worked up from the past week that the post yoga feeling is calming.

wow..very good. i practice feldenkrais method and i went straight to the last position and started shaking. was so great. still feeling my system doing something. thanks so much. was really helpfull

This video has been a massive eye opener for me. In a good way. I’ve had years of trauma relating mainly to emotional from youth, different surgery’s, divorce and financial traumas. I’ve always been aware that trauma is stored but incredible to see how the body can react when doing this shaking type release. Life for me is fine now and it seems my body wants to start its release process so I’ve been dealing with neck, face and facial pain for 3 months. I did this once and feel a difference. Can I do this daily or is it best to give days in between? Thank you for doing this.

first time trying it and definitely got tremors! not like you though it was more of a shaking in cold type of movement. I loved it, it was very funny and had me giggling. I kinda still had control over my legs i wasn’t able to just completely shut them off and let them do their thing, but it wouldn’t fight the tremors i would just let them happen. Only my legs moved nothing in my upper body but im sure that will come as i practice this more and more. But yeah i feel very good right now, and i feel happy. The trauma i suffered was losing my mom at the age of 10 and living without her, with a new family that i really didn’t trust or know and recently i’ve been very sad and crying about my mom. So i’m tired of trying not to think of it, or being in this defensive mode 24/7 and being mean/defensive to people for absolutely no reason and i just want to stop all of that. Thank you!!♥️

Thanks. I couldn’t tremor with bent knees but when I straightened my legs they made tremors for a long time. I watched another video and it was different but worked too. Thanks ❤

You just told my story and I’m 60. Wow. I believe it’s movement. Thank you. I will look for a prectioner

Thank you Spira, I lost my dog and came across a thread on a forum discussing TRE. Came across your video and your guidance was amazing. My uncle is a life coach that specializes in guided mindfulness meditation. This is an amazingly similar process to some of his teachings - I will share this with him tonight. God bless you Spira.

Just WOW...i am so happy and grateful to stumble upon this exercise and most especially you❤..you gave me tears at the end with your kind words..thank you🙏

This was intense! It was a first time I tried and I was wondering if I could let go and trust my body. At first it was the legs and hips tremoring and I could feel I was somehow in the way and I had to start it a few times before I was able to let go. Listening to the video helped, "trust your body" and I did. My upper body started to tremor and suddenly my head was flipping from side to side with a fast pace. My mouth was open and my lips and cheecks were flapping. I don't think I could have moved my head from side to side with such a pace. This continued for a while and then suddenly stopped and I was panting. At some point I was wondering, where this is going and yet I was far from freaking out. If someone else saw it, he would have thought I'm having some king of seizure for sure. I rested for a while afterwards, but can't say if I feel relaxed or anything. But I trust that what ever it was, it was good for me, even if I can't feel an immediate change. Based on the vigor and speed of my headshakes, I figure I really needed this.

Is it normal to cry A LOT? I'm done with the video and can't stop this need to cry

I got it to work first try and even turned to lie on my belly and my whole body started to tremble and I felt really good and laughed out loud! I was there for at least half an hour, enjoying every minute.

Wow your explanations are better than some out there

I think your video is very good and a suggestion I have is just explain the exercise and move along instead of so much personal experience. I think it’s good to know your personal experience, but we can look at the video about that if you post one to where you explain all that but when you’re doing the actual exercise with someone who is trying to release trauma, I think it would be more beneficial if you just got right into the how to do it part. Because as you know because you’ve been there, people that are experiencing pent-up pain or emotions, whatever needs to be released we just want to get right in and release it. Thank you for your work 🌸🙏🏼💖bless you.

This is super fascinating. I learned about TRE from TikTok, and I tried it last night. I think it helped a little bit. I'm going to continue.

Woofer that was nutz....I really had the tremors in my legs and my face felt kinda numb and brain felt very light and spacey. Very cool will definitely start doing this more often. I live laughing and crying so I hope I can experience that as well! Thank you for sharing

This is the best video for tre

Thanks a lot. İs there any tre exercises to release mouth,throat tension?

I found this to be very interesting and liberating - I want to keep doing it and doing it!! I know I should take it slow but I just really am sort of obsessed? Lol!

Thank you I tried it the first time and I was a natural I'm going to keep doing this.

It's amazing !! Wow all my body shakes especially my head and my shoulders like if I want to run away, took me to the trauma scene while my body wanted to run "reminding me of freezing mode" but I don't know if I'm doing it consciously or it's just the body is doing this unconsciously, felt bit confusing but I was proud of my body, like wow finally it's going out, shaking can be consciously made or it was an illusion ?

Wow .. that's awesome! Thanks, you explain really well. I practiced for the first time and fell in love with the feeling I had in my body. I would like to know how long after you started practicing did you feel the change with the brain fog? I identify with your description regarding the impairment of thinking and speaking ability due to the trauma and its impact on the prefrontal cortex. I'm curious and can hardly believe it has a chance to be resolved. But I am full of hope in relation to what you described you experienced following TRE. I experience the symptoms of brain fog as such a frustrating feeling of daily impairment of basic communication and human abilities.

Thank you Spira for that video. It was my second attempt to TRE and with your help it worked! Just finished my session, that was incredible.

My nervous system was disregulated before I started doing TRE, I felt it was helping me. It's there something that I need to do differently for the disregulation. I do the TRE twice a day on my own. I can't afford a TRE therapist.

I just learned about TRE today, and this is the first video I watched on it. The tremors took a minute to get used to, but I eventually relaxed and they went on for a long time. Really cool learning experience! Thanks for putting this out there. Hopefully this question isn’t inappropriate, but is it normal for it to feel a bit like arousal? The tremors for me were all pretty concentrated in my pelvic region and inner thighs, felt like a lot of energy and heat released from there. Which I was not expecting lol

Brilliant ! the first video that shows how to get into the muscle stress state , every other TRE goes straight into the TRE . Oh yeh some great words of wisdom about before ,during and after x

It worked. Thanks for sharing.

Thanks heaps, love and chi beautiful lady

Thank you so much for sharing your journey with us. God bless your soul 🙏❤ With love and light Maria ❤

Thank you for this. I needed it. ❤️

Thank you for this spira it's really helping me !!!!

Thank you so much for this! I had a problem with my left psoas since August last year and I just finished following your guidance in this video. My body shook so hard and I felt so much lighter now. Thank you so much for this video! I'm wondering whether it's okay for us to stop the shaking even though our body still wants to do it?

Hell yes!!!!! Living for years w trauma yes!!!!

This was a really good introduction

Thank you I tried it the first time and I was a natural

Very helpful, thank you so much!

My body didn’t move as much as yours,I do have a hell of a lot of trauma though. I’m gonna do this everyday and see how I go. Thankyou xxx

Thank you

Glad I found your video! I’ve been dealing with chronic pain from whiplash, mild scoliosis and CPTSD too. How frequently and for how long did you do TRE before you noticed a reduction in your pain?

Thank you so much! It was amazing ❤

I just did this for the very first time ever and I was amazed of the results. I trembled all over for the first time. I was just expecting the thighs to tremble but, when I started rocking the trembling went up through my entire body and head. I was looking for TRE bc, I have a lot of stress and trauma from so so many things from past and present and I needed an escape or release for my body to rid itself of it and this worked. I will continue to do these. How often should we do these? What's your recommendation or can we do it everyday? Thanks and Thank you for the video, I truly believe this is what I needed and it will help me tremendously. 😊👍

Wow. Can't thank you enough for uploading.