Before the session
Wear comfortable clothing, anything you'd wear to a yoga class. Avoid heavy meals for an hour or two beforehand. Bring water and, if you're attending a workshop, a yoga mat (though spares are usually available).
There's nothing you need to prepare mentally. You don't need to think about your history, set an intention or arrive in any particular state. Just come as you are.
The session structure
A typical TRE session lasts around two to two and a half hours (shorter for individual sessions) and follows a consistent structure:
Warm-up and grounding. A brief check-in and some simple standing exercises to arrive in the body. Nothing strenuous.
The seven exercises. A sequence of gentle movements designed to progressively fatigue the muscles, especially the legs, hips and psoas. These are accessible to most bodies and can be modified as needed.
The tremoring. Once the exercises are complete, you lie on your back with your knees bent and allow the body to begin its natural tremor response. The provider guides you through this, helping you regulate the intensity and duration.
Integration. After the tremoring, there's time to rest, stretch gently and notice what's shifted. The session closes with a brief reflection.
What sensations are normal
Everyone's experience is different, and it changes session to session. Commonly reported sensations include:
- Gentle shaking or vibration, usually starting in the legs
- Warmth or tingling spreading through the body
- A sense of release, lightness or settling
- Emotional shifts: sometimes tears, sometimes laughter, sometimes nothing at all
- Deep relaxation or tiredness
- Feeling more present or embodied
There's no 'correct' experience. Whatever happens, or doesn't, is fine.
What to do if it feels like too much
You are always in control. If the tremoring feels too intense, you can:
- Straighten your legs to slow or stop the tremor
- Place your feet flat on the floor
- Take slow, deep breaths
- Tell the provider, who will guide you through it
TRE is designed to be self-regulating. Part of what you learn is how to titrate: to find the edge of what feels manageable and stay within it. This is a skill that develops over time.
After the session
The rest of the day, go gently. You might feel deeply relaxed, sometimes more tired than usual. Others feel energised. Some notice emotional shifts in the hours or days that follow: old memories surfacing briefly, vivid dreams or simply a quieter mind.
Stay hydrated. Avoid intense exercise or highly stimulating environments if you can. Give your body space to integrate.
What changes over time
With regular practice, whether facilitated or self-directed, the effects of TRE tend to deepen. Early sessions often produce noticeable physical release. Over time, the shifts become subtler but more significant: a lower baseline of tension, greater emotional resilience, better sleep and a more settled relationship with the body.
TRE is designed to become a self-practice. After a few facilitated sessions, most people feel confident enough to practise at home.