Each TRE® session is tailored to how you and your body feel on the day. Everything is an invitation, there is no pressure or expectation, and you are always in control.

We usually begin with a short conversation to check in, then move into learning the 7 exercises that help safely activate and gently guide the body’s natural tremoring process. You will be supported throughout, with time to rest and settle afterwards.

We close the session with space to reflect and chat about how you might bring TRE® into your own life and whether you would like ongoing support. TRE® is a lifelong self-care tool, helping you regulate your nervous system and feel more grounded and connected. Many people leave feeling calm, peaceful, and deeply at ease

Like any new practice, it can take a little time to feel confident and comfortable. Learning TRE® is a bit like learning to drive, you’re getting used to a new experience, and learning when to gently start and when to slow things down.

Around 4 to 6 classes or private sessions are a great way to build a strong foundation for your own home practice. Working with a TRE® Provider also offers the support of co-regulation, helping you feel safe and guided as you explore the process.

Many regular shakers (including myself) choose to maintain sessions with a TRE® Provider as and when they need, coming back to a class or private session for support when something deeper comes up, or simply to reconnect and go further with their journey

Take it gently at the beginning. Give yourself time to notice how your body responds to the tremors. If you’re just starting out, shaking for 10–15 minutes after the exercises, around 3 times a week, is a great way to begin (use a timer if needed!)

As you grow more comfortable, you can explore longer or more frequent sessions. Some people enjoy shaking daily, while others find that once a week, or simply after a stressful moment, is just right.

TRE® is a self-regulating practice, so trust your body and find the rhythm that feels best for you

We recommend using the full sequence for your first 10 self-practice sessions. These exercises have been safely used by hundreds of thousands of people and are designed to gently guide your body into the tremors.

The movements help you feel grounded and also tire out key muscles in the pelvis so the shaking can begin more easily.

Think of the exercises as a helpful starting point. The real magic of TRE® happens during the tremors, where your body begins to release and self-regulate. Over time, as you become more familiar with the process, you may not need the whole sequence. Many experienced shakers find that just lying down and doing a few floor movements is enough to begin shaking.

You might even notice moments in daily life, like after running for a bus, when your body wants to shake and release. That’s totally natural! Be curious, explore the tremors, and trust your body’s wisdom

Sometimes, after a TRE® session, sensations in the body can feel stronger or more intense than expected. This can feel unsettling, but it is not unusual. It may simply mean your body released more than it was ready to process all at once.

If you are feeling worse more than 48 hours after a session, and the intensity feels more than 6 out of 10, it is likely that you did too much, too soon. It is not that the shaking itself is harmful, but that your system may have experienced a big shift too quickly.

In most cases, the best next step is to shake again, but for much less time. Try shortening your tremor time, or even starting with just 1–5 minutes. It is always better to go gently, especially when working with deep stress or trauma. Slow, steady, and manageable is the safest way to work.

Using a timer can help. Even a short tremor session can be powerful, especially if you are new to the practice or have been going through a tough time. For some people, even one minute is enough.

If anything feels too fast, intense, or if you feel floaty or ungrounded, stop the tremors. Let your legs rest flat or gently roll onto your side. These are simple ways to “put the brakes on” and return to calm.

If you are finding it difficult to reconnect to a sense of safety on your own, try connecting with a trusted person or reach out to your TRE® Provider for support.

You can also take a look at my PDF guide in the 'Resources' section, to help you find safety when you shake (using the "OMG" method)

TRE® is a simple yet powerful body-based practice. For many people, its non-verbal approach, where you don’t have to talk or remember the past, can be truly life-changing. For others, TRE® is most effective when it is part of a wider support system that may include therapy, community connection, social support, medication, or other professional care. It is important to know that TRE® is not a substitute for medical or psychiatric treatment.

There is no single approach that works for everyone when it comes to healing trauma. We do not claim that TRE® is a one-size-fits-all solution. Trauma recovery is complex, and the evidence base continues to evolve.

While the research on TRE® is still emerging, it is grounded in strong theoretical foundations and supported by a growing community of practitioners and individuals who speak to its benefits from personal experience

TRE® has not been evaluated by the US Food & Drug Administration or the American Medical Association or NICE in the UK.

This technology is not intended to diagnose, treat, cure, or prevent any disease.

Medical advice must only be obtained from a physician or qualified health practitioner.

Results may vary between individuals.

There are no guarantees, expressed, or implied

The word “trauma” can sound overwhelming or even frightening. Many people think it only refers to major events like accidents or disasters. But trauma is actually more about how our body responds to experiences that feel too much, too fast, or too soon.

When we feel threatened, whether the danger is real or perceived, our bodies instinctively react with built-in survival responses like fight, flight, or freeze. If these responses don’t get fully processed or resolved, we can get stuck in them. This might show up as feeling constantly on edge or anxious, or on the other hand, feeling numb or disconnected from yourself and the world around you.

Trauma often shows up in the body as patterns of tension. But the good news is, just as our body holds these experiences, it also holds the ability to release them. By gently reconnecting with the body and its natural processes, healing and recovery can begin

Self-regulation is the ability to stop and start the TRE® process if any uncomfortable, out of control or overwhelming feelings come up, physically and/or emotionally.

In TRE®, it means learning to listen to your body and respond to what it needs in the moment. It is about knowing when to start, pause, or stop the shaking process so it feels safe and manageable.

Your body is in charge. Some days you might want to shake for a little longer, other days just a few minutes is enough. Self-regulation helps you build trust with your body and create a sense of safety and stability as you explore the practice.

Over time, this helps you better manage stress and emotions, both on and off the mat.