{"id":71600,"date":"2025-03-25T16:39:28","date_gmt":"2025-03-25T16:39:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71600"},"modified":"2025-05-21T16:42:37","modified_gmt":"2025-05-21T16:42:37","slug":"trauma-release-exercises","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/","title":{"rendered":"Trauma Release Exercises: 7 Techniques for Self-Help"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#What_Are_Trauma_Release_Exercises\" >What Are Trauma Release Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#Are_Trauma_Release_Exercises_Legit\" >Are Trauma Release Exercises Legit?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#Somatic_Exercises_to_Release_Trauma\" >Somatic Exercises to Release Trauma<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#TRE_Exercise_1_Ankle_Stretch\" >TRE Exercise 1: Ankle Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#TRE_Exercise_2_Calf_Stretch\" >TRE Exercise 2: Calf Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#TRE_Exercise_3_Thigh_and_Hip_Stretch\" >TRE Exercise 3: Thigh and Hip Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#TRE_Exercise_4_Inner_legs_Hips_and_Back\" >TRE Exercise 4: Inner legs, Hips, and Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#TRE_Exercise_5_Opening_the_Front_of_the_Body\" >TRE Exercise 5: Opening the Front of the Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#TRE_Exercise_6_Wall_Sitting_Stretch\" >TRE Exercise 6: Wall Sitting Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#TRE_Exercise_7_Spiral_Visualization_Technique\" >TRE Exercise 7: Spiral Visualization Technique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#How_Do_I_Release_Trauma_from_My_Body\" >How Do I Release Trauma from My Body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#Can_I_do_TRE_by_myself\" >Can I do TRE by myself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#Where_is_trauma_stored_in_the_body\" >Where is trauma stored in the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#Who_shouldnt_do_trauma-release_exercises\" >Who shouldn\u2019t do trauma-release exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#Can_exercise_help_trauma\" >Can exercise help trauma?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Unfortunately, symptoms of stress and trauma can quietly yet powerfully take hold of your life, often without you even noticing.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Release_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/understandyourfeelings_gif-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trauma release exercises (TRE) are designed to help individuals manage these stressful burdens through movement-based practices. By focusing on intentional stretching, particularly in the lower body, these exercises can release the tension and trauma stored deep within. When practiced consistently, with the guidance of a health professional, TRE may significantly enhance both your emotional and physical well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, you\u2019ll learn what trauma release exercises are, how they can benefit your overall well-being, and seven effective TRE techniques to help get you started.<\/span><\/p>\n<p>These\u00a0techniques are meant to increase well-being and not as a treatment for mental health conditions. If you have PTSD or any other mental health condition, please consult a mental health specialist instead.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Trauma_Release_Exercises\"><\/span><b>What Are Trauma Release Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trauma release exercises (TRE) are a series of movement-based practices that were developed by Dr. David Berceli, an expert in trauma interventions and conflict resolution, to help individuals release deep-seated tension and trauma stored in the body (<\/span><a href=\"https:\/\/traumaprevention.com\/what-is-tre\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises involve gentle stretching of specific muscle groups, particularly those in the legs and hips, to induce natural muscle tremors or spasms. These are believed to be the body\u2019s way of releasing accumulated stress, allowing for a healthier and natural way to reduce both physical and emotional trauma.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">TRE can be used as a simple self-help tool for the management of everyday stress and physical tension (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.7453\/gahmj.2014.032\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, before you start any new form of trauma release exercise, you should always consult a healthcare provider to make sure it aligns with your individual health needs and goals.<\/span><\/p>\n<p><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Release_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61346\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma-1024x576.png\" alt=\"Trauma Release Exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Trauma_Release_Exercises_Legit\"><\/span><b>Are Trauma Release Exercises Legit?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">TRE has gained attention in recent years, with studies and evidence suggesting they can be effective in helping individuals release tension and trauma stored in the body naturally and gradually (<\/span><a href=\"https:\/\/traumaprevention.com\/wp-content\/uploads\/2021\/09\/2021-Beattie_Berceli.-Global-Case-Study_The-effects-of-TRE-on-perceived-stress-flourishing_chronic-pain-self-efficacy2.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises are grounded in the idea that trauma leads to a <\/span><i><span style=\"font-weight: 400;\">fight, flight, or freeze <\/span><\/i><span style=\"font-weight: 400;\">response (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/fight-flight-or-freeze-response\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), causing muscles to tighten and hold onto stress. By engaging in specific movement-based practices such as somatic stretching or trauma-informed yoga (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5404814\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), TRE aims to release this tension and facilitate the body\u2019s natural self-help\u00a0 process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When using TRE, the key is to activate the body\u2019s natural tremoring response (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.7453\/gahmj.2014.032\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), which is done through stretching muscle groups that trigger a shaking motion in the body. This is believed to help discharge built-up tension and trauma, allowing the body to return to a more relaxed and balanced state.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Importantly, the effects of TRE vary from person to person depending on specific life circumstances and health needs. Some may experience relief immediately, while others may require further support to address deep-seated trauma fully. Therefore, trauma release exercises should always be approached as one of many tools that are available for managing trauma, tension, and stress.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-grief\/\">Somatic Exercises for Releasing Grief<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Exercises_to_Release_Trauma\"><\/span><b>Somatic Exercises to Release Trauma<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While many somatic stress release exercises exist, <a href=\"https:\/\/betterme.world\/articles\/trauma-release-therapy\/\">trauma release exercises<\/a> (TRE) are unique in terms of their ability to lower tension and stress with induced shaking motions (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.7453\/gahmj.2014.032\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This section will guide you through common TRE exercises step by step, each designed to support your journey toward emotional and physical well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help get you started, let\u2019s look at seven trauma release exercises for physical and emotional stress relief (<\/span><a href=\"https:\/\/www.mindrestorative.com\/7-trauma-release-exercises-you-can-try\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"TRE_Exercise_1_Ankle_Stretch\"><\/span><b>TRE Exercise 1: Ankle Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are step-by-step instructions for performing an ankle stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, keeping your posture straight and relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your attention to one foot, gently rolling it outward so you\u2019re balancing on the outer edge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rock your body back and forth while maintaining balance on that foot, continuing this motion 7-8 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After rocking, give your foot and ankle a gentle shake for a few seconds to release any remaining tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the process with the other foot \u2013 roll it outward, rock 7-8 times, then shake it out.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"TRE_Exercise_2_Calf_Stretch\"><\/span><b>TRE Exercise 2: Calf Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are step-by-step instructions for performing a calf stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing on your left foot and placing your right foot behind the left, resting on the floor for support and balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the heel of your left foot off the ground so you&#8217;re balancing on your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue lifting and lowering your heel until your left calf muscle feels fatigued, usually around a 7 out of 10 on the effort scale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently shake your left leg for a few seconds to release any built-up tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, switch to your right foot and repeat the process \u2013 raise your heel, lift until your calf muscles feel fatigued, and shake it out.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to reach into the deep crevices of your mind, take yourself out of the mental loop, regain balance, infuse yourself with optimism, and cultivate compassion &#8211; <a class=\"in-cell-link\" href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Release_Exercises\" target=\"_blank\" rel=\"noopener\">BetterMe: Meditation &amp; Sleep <\/a>app is exactly what you need!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"TRE_Exercise_3_Thigh_and_Hip_Stretch\"><\/span><b>TRE Exercise 3: Thigh and Hip Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are step-by-step instructions for performing a thigh and hip stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on your left leg with your right foot on the floor behind you for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend your left knee as if sitting down in a chair, ensuring your knee stays aligned over your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep bending and straightening your left knee until your left thigh feels tired, around a 7 out of 10 on the effort scale for most.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently shake your left leg to release any remaining muscle tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this process on the right leg \u2013 step your left foot behind you, bend and straighten your knee until tired, then shake it out.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"TRE_Exercise_4_Inner_legs_Hips_and_Back\"><\/span><b>TRE Exercise 4: Inner legs, Hips, and Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are step-by-step instructions for stretching the inner legs, hips, and back:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, ensuring you feel stable and balanced.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently bend your knees and hips, folding your upper body forward while lowering your hands toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your neck and deeply breathe, allowing your body to deepen the stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly shift your hands to the right side of your body, either placing them on the floor or holding your leg, and take three deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, shift your hands to the left side, again placing them on the floor or your leg, and take three deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your hands back to the middle and, if possible, reach them between your legs slightly, breathing deeply three times to fully relax and stretch.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"TRE_Exercise_5_Opening_the_Front_of_the_Body\"><\/span><b>TRE Exercise 5: Opening the Front of the Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are step-by-step instructions for opening the front of the body:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet slightly wider than hip-width apart, placing your hands on your hips or lower back for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently bend your knees, curve your lower back, and push your hips forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take three deep breaths, focusing on expanding your chest and abdomen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly twist your torso to the left, turn your gaze toward your left elbow, and take three deep breaths holding this position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently twist your torso to the right, look toward your right elbow, and take three deep breaths again holding this position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist back to the center and breathe deeply three more times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight and gently shake your body to release any remaining tension.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"TRE_Exercise_6_Wall_Sitting_Stretch\"><\/span><b>TRE Exercise 6: Wall Sitting Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are step-by-step instructions for performing a wall sitting stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean against a wall with your feet hip-width apart and two feet in front of you, ensuring you can see your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently bend your knees, lowering into a partial wall sit \u2013 this should feel more manageable than full wall sits, at around a 5 out of 10 on the effort scale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If it becomes too difficult, slightly move up the wall to reduce the intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position while focusing on breathing deeply, keeping your back flat against the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After holding for 30-60 seconds, slowly slide back up to a standing position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"TRE_Exercise_7_Spiral_Visualization_Technique\"><\/span><b>TRE Exercise 7: Spiral Visualization Technique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, a common feature in trauma release exercises is spiral visualization, which can be particularly beneficial for finishing the stretching sequence. Here are step-by-step instructions for performing the spiral visualization technique (<\/span><a href=\"https:\/\/insighttimer.com\/drnatalie\/guided-meditations\/emdr-spiral-technique\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a quiet space where you can relax comfortably, either sitting or lying down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and take several deep, calming breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Picture or visualize your body in your mind, bringing attention to any stressors or worries that may be impacting you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay attention to how your body reacts, noticing any changes in your heartbeat, sensations in your stomach, or other bodily responses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Imagine a spiral starting at the top of your head that symbolizes negative feelings or emotions, slowly spiraling down through your body, unwinding tension as it moves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Visualize the spiral moving through your neck, shoulders, chest, abdomen, hips, legs, and feet, releasing any tension or tightness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spend 5-10 minutes with this visualization, breathing deeply and allowing your body to fully relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once you\u2019re ready, bring your awareness back to your surroundings and notice any changes in how your body feels overall.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Meditation &amp; Sleep app can help you transmute stress into serenity, pull you up from the doldrums, <a class=\"in-cell-link\" href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Release_Exercises\" target=\"_blank\" rel=\"noopener\">free your mind from the cares and worries <\/a>of the world, quell racing thoughts and infuse you with tranquility! Start using it now and change your life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Release_Trauma_from_My_Body\"><\/span><b>How Do I Release Trauma from My Body?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trauma, tension, and stress can often become embedded in the body, manifesting as physical discomfort or even emotional strain. <a href=\"https:\/\/betterme.world\/articles\/daily-somatic-exercises\/\">Somatic exercises<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), which are focused on the connection between mind and body, are designed to release this trauma in a healthy manner.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trauma release exercises (TRE) may be particularly effective when it\u2019s practiced under the guidance of a trained mental health professional, as they can provide the necessary support and guidance to navigate the healing journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, when engaging in trauma release exercises regularly, here are the most common signs your body is releasing trauma (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/emotions-trapped-in-the-body\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)(<\/span><a href=\"https:\/\/therapistsinphiladelphia.com\/blog\/signs-your-body-is-releasing-trauma\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)(<\/span><a href=\"https:\/\/cornercanyonhc.com\/blog\/signs-your-body-is-releasing-trauma\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Involuntary shaking or trembling, potentially signaling the body is processing and releasing stored tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling a surge of emotions, such as crying or laughter, which may indicate that emotional blocks are being addressed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Changes in physical sensations, such as warmth or tingling, as the body starts to let go of stored trauma and tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heightened body awareness or sensitivity, which reflects a stronger awareness of emotions and physical sensations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A profound sense of relaxation and calm once the body releases stress.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that the benefits of these exercises can vary widely from person to person and depend on many factors, including the nature of the trauma and overall wellness .<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/developmental-trauma\/\">What Is Developmental Trauma and How Do You Identify it?<\/a><\/em><\/p>\n<p><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Release_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60904\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult-1024x576.png\" alt=\"Trauma Release Exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_TRE_by_myself\"><\/span><strong>Can I do TRE by myself?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, many trauma release exercises (TRE) can be practiced independently to manage everyday stress and physical tension. However, when dealing with symptoms of trauma or mental health difficulties, it\u2019s best to work with a healthcare professional who can provide the necessary support and guidance for safe help . Once you\u2019ve received their approval, you can use many TRE techniques on your own for ongoing stress relief.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Where_is_trauma_stored_in_the_body\"><\/span><strong>Where is trauma stored in the body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Trauma can be stored in various parts of the body, but it often manifests as muscle tension, prolonged pain, sleeping disturbances, and general discomfort (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK207191\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). This physical tension is the body\u2019s way of holding onto unresolved emotional experiences. In this case, TRE and somatic exercises may help to restore balance and alleviate negative symptoms (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Who_shouldnt_do_trauma-release_exercises\"><\/span><strong>Who shouldn\u2019t do trauma-release exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Trauma release exercises may not be suitable for everyone. Individuals with certain medical conditions or severe mental health challenges may require specialized support before they engage in additional exercises like TRE.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re unsure if trauma-release exercises are right for you, always make sure to consult a health professional to figure out a plan that is aligned with your personal health needs and goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_exercise_help_trauma\"><\/span><strong>Can exercise help trauma?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While exercise alone may not resolve all aspects of trauma, it can be powerful for reducing physical tension and improving emotional <a href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/\">well-being<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9902068\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Combining physical exercises with other therapeutic approaches, such as psychotherapy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6448000\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), can provide a more holistic strategy for effective and lasting healing.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Release_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/understandyourfeelings_gif-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trauma release exercises can be a valuable approach for managing and alleviating the physical and emotional effects of trauma. As you explore these exercises, remember that everyone\u2019s experience with trauma is unique and what works for one person may not work for another.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to experiment with different stretches and somatic exercises to find what best suits your needs and brings you the most relief. As always, consult your healthcare provider to determine the best exercises for your individual health needs and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> for more step-by-step tutorials and somatic resources.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Unfortunately, symptoms of stress and trauma can quietly yet powerfully take hold of your life, often without you even noticing. Trauma release exercises (TRE) are designed to help individuals manage these stressful burdens through movement-based practices. By focusing on intentional stretching, particularly in the lower body, these exercises can release the tension and trauma stored [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71601,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[225],"tags":[],"coauthors":[45],"class_list":["post-71600","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trauma"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trauma Release Exercises: 7 Techniques for Self-Help - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn what \u2605 TRAUMA RELEASE EXERCISES \u27a4 are, what you need to know before you get started, and 7 TRE techniques for improving your emotional and physical well-being.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trauma Release Exercises: 7 Techniques for Self-Help\" \/>\n<meta property=\"og:description\" content=\"Learn what \u2605 TRAUMA RELEASE EXERCISES \u27a4 are, what you need to know before you get started, and 7 TRE techniques for improving your emotional and physical well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-21T16:42:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4521-trauma-release-exercises-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Trauma Release Exercises: 7 Techniques for Self-Help\",\"dateModified\":\"2025-05-21T16:42:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/\"},\"wordCount\":1920,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4521-trauma-release-exercises.png\",\"articleSection\":[\"Trauma\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Unfortunately, symptoms of stress and trauma can quietly yet powerfully take hold of your life, often without you even noticing.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Trauma release exercises (TRE) are designed to help individuals manage these stressful burdens through movement-based practices. By focusing on intentional stretching, particularly in the lower body, these exercises can release the tension and trauma stored deep within. When practiced consistently, with the guidance of a health professional, TRE may significantly enhance both your emotional and physical well-being.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, you\u2019ll learn what trauma release exercises are, how they can benefit your overall well-being, and seven effective TRE techniques to help get you started.<\/span>\\r\\n\\r\\nThese\u00a0techniques are meant to increase well-being and not as a treatment for mental health conditions. If you have PTSD or any other mental health condition, please consult a mental health specialist instead.\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Trauma Release Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Trauma release exercises (TRE) are a series of movement-based practices that were developed by Dr. David Berceli, an expert in trauma interventions and conflict resolution, to help individuals release deep-seated tension and trauma stored in the body (<\/span><a href=\\\"https:\/\/traumaprevention.com\/what-is-tre\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These exercises involve gentle stretching of specific muscle groups, particularly those in the legs and hips, to induce natural muscle tremors or spasms. 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Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-05-21T16:42:37+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4521-trauma-release-exercises-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Trauma Release Exercises: 7 Techniques for Self-Help","dateModified":"2025-05-21T16:42:37+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/"},"wordCount":1920,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4521-trauma-release-exercises.png","articleSection":["Trauma"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Unfortunately, symptoms of stress and trauma can quietly yet powerfully take hold of your life, often without you even noticing.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Trauma release exercises (TRE) are designed to help individuals manage these stressful burdens through movement-based practices. By focusing on intentional stretching, particularly in the lower body, these exercises can release the tension and trauma stored deep within. When practiced consistently, with the guidance of a health professional, TRE may significantly enhance both your emotional and physical well-being.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, you\u2019ll learn what trauma release exercises are, how they can benefit your overall well-being, and seven effective TRE techniques to help get you started.<\/span>\r\n\r\nThese\u00a0techniques are meant to increase well-being and not as a treatment for mental health conditions. If you have PTSD or any other mental health condition, please consult a mental health specialist instead.\r\n<h2 style=\"text-align: center;\"><b>What Are Trauma Release Exercises?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Trauma release exercises (TRE) are a series of movement-based practices that were developed by Dr. David Berceli, an expert in trauma interventions and conflict resolution, to help individuals release deep-seated tension and trauma stored in the body (<\/span><a href=\"https:\/\/traumaprevention.com\/what-is-tre\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These exercises involve gentle stretching of specific muscle groups, particularly those in the legs and hips, to induce natural muscle tremors or spasms. These are believed to be the body\u2019s way of releasing accumulated stress, allowing for a healthier and natural way to reduce both physical and emotional trauma.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">TR ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/","url":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/","name":"Trauma Release Exercises: 7 Techniques for Self-Help - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4521-trauma-release-exercises.png","dateModified":"2025-05-21T16:42:37+00:00","description":"Learn what \u2605 TRAUMA RELEASE EXERCISES \u27a4 are, what you need to know before you get started, and 7 TRE techniques for improving your emotional and physical well-being.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4521-trauma-release-exercises.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4521-trauma-release-exercises.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/trauma-release-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Trauma","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/trauma\/"},{"@type":"ListItem","position":4,"name":"Trauma Release Exercises: 7 Techniques for Self-Help"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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