TRE® (Tension & Trauma Releasing Exercises) is an innovative series of exercises developed by Dr. David Berceli, PhD, that assist the body in releasing deep muscular patterns of stress, tension, and trauma.
The exercises safely activate a natural reflex mechanism of shaking or vibrating that releases muscular tension, calming the nervous system. When this natural mechanism is evoked in a safe environment, the body is encouraged to return to a state of balance.
TRE is based on the fundamental idea, supported by research, that stress and trauma are stored in the body — and that the body has an innate intelligence to heal itself when given the right conditions.
TRE activates the parasympathetic nervous system, reducing cortisol and shifting the body from fight-or-flight into deep rest and restoration.
II.
Trauma Release
By working below the cognitive level, TRE helps dissolve trauma held in the body's tissues without requiring you to re-live or re-tell painful stories.
III.
Better Sleep
Regular practice calms chronic hyperarousal, allowing the nervous system to down-regulate and support deeper, more restorative sleep.
IV.
Reduced Anxiety
The tremoring mechanism interrupts habitual anxiety loops stored somatically, creating spaciousness and ease in the body-mind system.
V.
Physical Relief
Chronic muscular tension in the hips, back, shoulders, and jaw — often held as protective armour — begins to soften and release with consistent practice.
VI.
Self-Regulation
TRE becomes a lifelong self-care tool. Once learned, you can practise independently, building your own capacity to regulate stress and emotion.
FAQ
Frequently asked questions
TRE (Tension & Trauma Releasing Exercises) is a series of gentle exercises developed by Dr. David Berceli that activate the body's natural tremoring reflex. This reflex releases deep muscular tension and stress held in the body — calming the nervous system and restoring a natural state of balance. It is body-led, meaning no talking about your story is required.
TRE is safe for most adults and no prior experience or fitness level is required. It is not recommended for those in active psychosis, certain late-stage pregnancy conditions, or immediately post-surgery. We always discuss your history before your first session to make sure TRE is right for you at this time.
No — and this is one of TRE's greatest gifts. TRE works at a pre-verbal, somatic level. Your body does the healing; your story stays with you. Many people find this deeply liberating, especially those who have found talk therapy difficult or re-traumatising.
Most people notice significant shifts after just 3–5 sessions. After that, many people can self-administer TRE at home (typically after 6–10 sessions, or when your TRE provider confirms you are ready to tremor independently), making it a lifelong tool. For deeper or longer-held patterns, ongoing monthly sessions offer continued support. Everyone's journey is different — there is no rush.
Absolutely. TRE works beautifully alongside talk therapy, EMDR, and other modalities. Many therapists actively recommend TRE as a somatic complement to their work. If you are seeing a therapist, it can be helpful to mention you are exploring TRE so they can support your integration.
Yes — TRE translates very well online. You simply need a quiet space, a yoga mat, and a stable internet connection. Lorinda guides you through every step via video call, and the tremoring response works just as effectively in your own home environment. Many clients actually prefer the comfort of their own space.
Begin your journey
Ready to let go?
Your first session is a gentle introduction — no experience needed.
TRE® stands for Tension & Trauma Releasing Exercises — an innovative series of exercises developed by Dr. David Berceli, PhD, that assist the body in releasing deep muscular patterns of stress, tension, and trauma.
Unlike talk therapy, TRE works at a body level — below the thinking mind. You do not need to revisit painful memories or tell your story. The body itself is the healer; TRE simply creates the conditions for that healing to unfold.
TRE is based on the understanding that stress, tension, and trauma are not just mental experiences — they are stored in the body's tissues, particularly in the deep muscles of the pelvis and spine. Over time, this accumulated tension disrupts our health, sleep, relationships, and sense of wellbeing.
TRE is practised worldwide by individuals, therapists, humanitarian aid workers, military veterans, athletes, and anyone seeking a deeper connection with their body and nervous system.
Key facts about TRE
Developed by
Dr. David Berceli, PhD — trauma specialist & international humanitarian
Rooted in
Polyvagal Theory, Somatic Experiencing & neuroscience research on trauma
Who it is for
Adults of all ages — no experience, fitness level, or prior knowledge needed
No talking required
TRE works at a pre-verbal, somatic level — your story stays with you
Location
(in-person) Nervous System Studio with Lorinda Duvenhage
What is fascia?
Fascia is a continuous web of connective tissue that runs throughout the entire body — surrounding muscles, organs, nerves, and bones. Think of it as a full-body suit of living, fluid tissue that gives your body shape and allows everything to move together. When healthy and hydrated, fascia is soft, fluid, and elastic.
How stress affects fascia
When we experience chronic stress, tension, or trauma, fascia becomes dehydrated, thickened, and restricted. This creates a body-wide pattern of holding — contributing to chronic pain, limited movement, fatigue, emotional numbness, and a sense of being “stuck.” Dehydrated fascia literally traps stress in the tissues.
Hydrated fascia (left) vs dehydrated, stress-held fascia (right)
Section 03
How does TRE work?
TRE works by activating the body's own natural tremoring reflex — a built-in mechanism that all mammals use to discharge stress and trauma.
01
The exercises
A specific sequence of 7 exercises progressively fatigues the leg and hip muscles — particularly the psoas — creating the conditions for the body's natural tremor reflex to activate. The exercises are gentle and accessible to most people.
02
The tremoring
Once the tremoring begins, you simply lie down, observe, and allow. The shaking or vibrating sensation begins in the legs and hips and can move through the whole body. This is not a seizure — it is a gentle, therapeutic neurogenic response.
03
The release
As the tremoring continues, deep layers of muscular tension, chronic stress patterns, and held trauma begin to dissolve. Many people feel profound warmth, calm, and ease during and after the process — sometimes for days.
04
Self-regulation
After 3–5 guided sessions, most people can self-administer TRE at home. It becomes a lifelong tool — something you return to whenever your body needs to discharge accumulated stress. Sessions take only 20–30 minutes once you know the process.
Section 04
What does the nervous system do during TRE?
Understanding what is happening inside your body helps you trust the process — and your body's incredible wisdom.
From threat to safety
When we experience stress or trauma, the sympathetic nervous system activates — flooding the body with adrenaline and cortisol, tensing the muscles, and preparing us for fight, flight, or freeze. This is a healthy survival response. But when it is never completed or discharged, it becomes chronic.
The tremor as reset
Neurogenic tremoring activates the parasympathetic nervous system — the rest-and-digest state. As the tremors move through the body, the nervous system begins to down-regulate, cortisol levels drop, and the body returns to a state of balance and safety. This is not metaphorical — it is measurable physiology.
The vagus nerve & Polyvagal Theory
Dr. Stephen Porges' Polyvagal Theory explains how the vagus nerve — the longest nerve in the body — regulates our sense of safety, connection, and calm. TRE directly supports vagal tone, helping the nervous system move out of survival states and into genuine rest, openness, and connection.
The psoas muscle
Often called the "muscle of the soul," the psoas is the deepest muscle in the body — connecting the spine to the legs and running right through the centre of the body. It is the first muscle to contract in a threat response, and often holds years of accumulated tension. TRE begins here — and works outward.
Lorinda Duvenhage
Section 04 · The Practitioner
Meet Lorinda
My name is Lorinda Duvenhage, and I am a certified TRE provider. From a young age, I have always had a deep desire to help people and support them through life's challenges. This passion led me to work in a field where I can guide others toward healing, balance, and greater well-being.
Through TRE, I help individuals reconnect with their bodies and safely release stress and tension. My approach is gentle, supportive, and focused on creating a safe space where clients can explore their body's natural ability to restore calm and resilience.
Whether you are navigating burnout, anxiety, trauma, or simply seeking a deeper connection with yourself, I am here to walk alongside you — at whatever pace feels right for your body and your journey.
Certified TRE ProviderPolyvagal-informedSomatic Trauma TherapyJohannesburg & Online
Choose the depth of support that's right for where you are.
Every session is a collaboration between your body's innate wisdom and the safe container of skilled facilitation. Sessions are offered in-person in Johannesburg or online worldwide.
Fill in the contact form or message us. We'll schedule a free 20-minute call to answer your questions and ensure TRE is right for you at this time.
02
First Session
Your introduction session is unhurried. We discuss your intentions, move through the exercises together, and you experience the tremor response in a safe, supported space.
03
Integrate
After each session, the body continues to process. You receive guidance on integration — rest, hydration, gentle movement — and what to notice in the days that follow.
04
Self-Practise
The ultimate goal is your independence. After 3–5 sessions, most people can self-administer TRE at home, making it a lifelong tool for nervous system care.
Good to know
Frequently asked questions
Is TRE safe for everyone?
TRE is suitable for most adults. It is not recommended for those in active psychosis, certain late-stage pregnancy conditions, or immediately post-surgery. We discuss your history before every first session.
Do I need to talk about my trauma?
No. TRE works at a pre-verbal, somatic level. You do not need to share your story or history. Many people find this one of TRE's greatest gifts.
How many sessions will I need?
Most people notice significant shifts after 3–5 sessions. For deeper or longer-held patterns, ongoing monthly sessions are supportive. Many people practise independently after the initial series.
Can I do TRE if I'm in therapy?
Yes, and many therapists actively recommend TRE as a complementary somatic practice. It integrates well with talk therapy, EMDR, and other modalities.
Reach out
Let's begin the conversation
Reach Lorinda directly on 076 566 9956 or fill in the form.
