From Tension to Transformation
How Somatic Exercises and TRE Restore
Mind‑Body Balance
By Alhanouf Mohammed Alrowaili
In recent years, the healing power of the body in mental health has gained significant attention. Beyond talk therapy, somatic practices and TRE (Tension & Trauma Releasing Exercises) offer “bottom-up” approaches that harness physical awareness and movement to soothe the nervous system and release stored trauma.
What Are Somatic Exercises?
Somatic exercises emphasize slow, intentional movement and interoceptive awareness—our ability to sense internal bodily cues. Practices like Feldenkrais, the Alexander Technique, body scans, mindful stretching, and breathwork encourage tuning into sensation rather than focusing on performance.
Unlike conventional fitness routines, these movements are designed to restore neuromuscular balance, release chronic tension, and shift the nervous system out of fight-or-flight mode into rest-and-digest states. In a longitudinal field study of Somatic Psychoeducation (SPE), participants showed a 30% reduction in state anxiety after a single session, with significant drops in trait anxiety and measurable increases in self-esteem after multiple sessions.
Introducing TRE
Tension & Trauma Releasing Exercises
TRE, developed by Dr. David Berceli, activates the body’s natural neurogenic tremor response gentle, involuntary shaking in deep core muscles such as the psoas. This shaking is not a symptom of stress, but a healthy discharge mechanism designed to release accumulated tension.
The method involves a sequence of seven simple exercises that lightly fatigue the body and encourage tremors. These tremors mimic the natural stress-release behaviors seen in animals and are thought to downregulate the nervous system and discharge long-held trauma.
Practitioners often report reduced physical tension, enhanced emotional release, and a return to a calm, centered state after just a few sessions.
Shared Healing Goals
Somatic exercises and TRE work through different techniques, but they share the same purpose: restoring regulation, reconnecting individuals with their bodies, and facilitating long-term healing.
These practices support:
- Improved interoception (awareness of internal bodily states)
- Reduced chronic tension and pain
- Better sleep and digestion
- Enhanced emotional processing and expression
- Increased calm, resilience, and sense of agency
What the Research Shows
Scientific studies increasingly validate the impact of somatic therapies and TRE on stress, trauma, and emotional health:
- A randomized controlled trial in 2017 showed that Somatic Experiencing, combined with standard care, led to a significantly greater reduction in PTSD symptoms, improved fear of movement, and better overall function compared to standard care alone.
- A study on somatic therapy trainees found significant improvements in their quality of life, reductions in somatic symptoms, and lowered scores on the GAD-7 (Generalized Anxiety Disorder scale).
- A meta-analysis reviewing exercise and movement-based therapies across chronic illness populations found that 33 of 39 studies reported significant reductions in depressive symptoms.
- Somatic yoga and mindful movement programs have been shown to reduce cortisol levels, alleviate anxiety and PTSD symptoms, and improve body awareness and mobility.
- A review of trauma recovery programs using Somatic Experiencing techniques demonstrated improved resilience, emotional regulation, and life satisfaction in populations exposed to disaster or conflict.
- These findings support the idea that body-based interventions can play a foundational role in mental and emotional recovery, not just supplementary to cognitive therapy, but essential.
Why Somatic Methods Work
Somatic and TRE practices are effective because they align with key principles of how the nervous system functions:
- Interoceptive Awareness: these methods train individuals to recognize internal signals, allowing for earlier and more effective responses to stress.
- Autonomic Nervous System Regulation: By activating the parasympathetic system, these techniques promote relaxation, decrease heart rate, and lower stress hormones.
- Muscle Release and Trauma Discharge: both somatic movement and neurogenic tremors help release muscle contraction and emotional holding patterns that can persist for years.
- Neuroplasticity consistent: practice can rewire ingrained patterns of tension, emotion, and behavior, fostering healthier responses to stress and triggers.
Real Experience and Safety Notes
Many individuals who practice TRE or somatic movement describe an increased sense of calm, better sleep, and reduced emotional reactivity. Some note the release of long-held muscular tightness, especially in the jaw, hips, shoulders, and spine, often accompanied by emotional catharsis.
These practices are generally safe and adaptable to individual needs. However, for individuals with complex trauma, dissociation, or chronic dysregulation, it’s recommended to work with a certified somatic or TRE practitioner to ensure safety and support during the process.
The Future of Somatic Healing
As more people turn to holistic and integrative approaches to mental health, somatic practices are finding their place in clinical settings, wellness centers, and therapy rooms worldwide. Their effectiveness, accessibility, and ability to reconnect individuals with their bodies make them an essential part of trauma-informed care.
Future directions in somatic healing include deeper clinical research, integration into medical programs, and expanding professional training opportunities.
Conclusion
Somatic exercises and TRE are more than techniques; they are reminders that the body holds deep intelligence and the innate capacity to heal. In a world where we often live in our heads and ignore our internal cues, these practices guide us back home to the body.
They don’t just complement mental health care, they complete it. For those navigating anxiety, trauma, or chronic stress, these tools offer a path to recovery that is gentle, grounded, and powerfully effective. The body doesn’t just carry pain it carries the potential to release it.
