Speaker A
Welcome Dr. Burchelli. He is the creator of TR tension and trauma release exercises. He's going to guide us through a TR session right now. Hi, Michael. What I want to do is just explain to people that what we're doing
Dr. Berceli guides a TRE session to release tension and trauma through muscle shaking and stretching exercises.
Key Takeaways
- TRE activates a natural shaking mechanism to release trauma and tension.
- Extending muscles involved in stress responses helps trigger healing tremors.
- Patience and body awareness are crucial for effective and safe practice.
- The nervous system controls the shaking, not conscious effort.
- The process helps relax key muscles involved in fight-or-flight responses.
What the video covers
- Dr. Berceli introduces Tension and Trauma Release Exercises (TRE) as a genetically encoded mechanism to release stress.
- The session focuses on extending muscles involved in the fetal response to evoke a natural shaking mechanism.
- Participants are guided through specific positions such as the butterfly/frog pose to stretch adductor muscles.
- The shaking or tremoring is an involuntary nervous system response that helps release stored tension.
- The session emphasizes patience and listening to the body's signals without pushing into pain.
- Movement starts subtly and gradually travels from the legs into the pelvis and lower back, targeting fight-or-flight muscles.
- The importance of breath and maintaining comfort during the exercises is highlighted.
- The shaking can vary in intensity and may come and go like waves, reflecting the body's healing process.
- Participants are encouraged to adjust their position to facilitate the shaking traveling through the body.
- The session concludes with resting and integrating the effects of the exercises.
Chapters
- 00:00Introduction to TRE and session overview
- 01:13Muscle extension to evoke shaking mechanism
- 02:28Body's natural shaking response explained
- 03:56Guidance on posture and breath control
- 05:08Adjusting position to facilitate shaking
- 06:17Nervous system activation of shaking
- 07:25Participant experience and sensations
- 09:53Managing shaking intensity and focus
- 12:40Releasing tension in hips and pelvis
- 15:15Session conclusion and integration
Full Transcript — Download SRT & Markdown
Speaker A
is nothing more than restimulating a genetically encoded mechanism in the human body. So it should be quite easy to do. In general, we have a series of six exercises that we do, but they're usually to help people get grounded and
Speaker A
centered, but they don't need all six of those. They can do the last exercise, which we're going to do together right now. And this exercise, they'll most likely be able to stimulate the shaking mechanism that we're looking for because
Speaker A
that's really what does the healing in the body. That's beautiful. Looking forward to it. Cool. Okay. So if you think of the fetal response where you pull the body forward together. So pull, pull forward together right now real
Speaker A
quick just so people can see. That's the fetal response. Okay. Well, that's what happens to us to some degree in any type of stress, anxiety, or trauma. It's the muscles in the front of the body pull together to help protect us. Well,
Speaker A
the opposite is what we want to do if we want to help evoke the shaking mechanism. We want to extend that muscle group and that automatically will begin the reaction of shaking which signifies to the body, "I'm safe now. I can release
Speaker A
the tension that I needed to create during some sort of threat." So I'm going to have you lay down on your back and you're going to put the bottoms of your feet together. Let your knees fall open. And
Speaker A
this is in yoga what they call the butterfly or the frog position. Now, what this does is passively stretch the adductor muscles, which are on the inside of the legs. And then I'm going to have you pick your pelvis up off the
Speaker A
floor as far as you feel comfortable doing that. Now, look what happens. You're stretching the entire front of the body here. The very muscles that created the fetal response, you're now extending them. So, I'm going to have you hold this position for usually about
Speaker A
30 seconds to one minute. And what it will do is start to destabilize your normal holding patterns and it'll give us access into your body at a deeper level. So, we're just going to stay like this and just watch your body's reaction
Speaker A
to this. What the body will generally do for most people is it will start to either bounce up and down very slightly or rock back and forth or a little bit of both. And some people might at this point start to
Speaker A
feel a little bit of tremoring or shaking or vibration inside the body. Quite often in the legs up close to the groin usually is where it begins to start. But everybody would be different.
Speaker A
So you have to allow that each person's body holds tension in different muscle patterns. This is a general position to be in that can basically access almost anybody's contracted patterns. And so we can see already there's a little bit
Speaker A
of movement both rocking back and forth and a little bit of a bounce that happens occasionally in this. That's it. You just keep your breath. And I usually tell people stay in this position thinking of a stress patch,
Speaker A
a tension from 0 to 10. Zero is no tension or stress. Ten is a lot of tension or stress. And we only want to go to a number seven. We're not looking to go into pain because pain is already
Speaker A
saying, "You're pushing me a little bit too far." So, we don't want to push the body that far. But if you were a yoga practitioner or you're an athlete of some sort, being up in this position for
Speaker A
a long period of time, sometimes five minutes would feel like nothing. Other people, if they have problems with their spine or their hips or their knees or something like that, being up here for 30 seconds to one minute could be a
Speaker A
long time. That's it. Set your pelvis down. Let your knees relax open again. So now you're just going to once again rest in that position for about a minute. And all that's doing is passively stretching the muscles on the inside of the leg.
Speaker A
Now, for those who were watching, if they noticed, your knees have fallen wider apart now than they were when you first started. So, you've already demonstrated anatomically that the adductor muscles have let go a little bit and they've
Speaker A
stretched out. So, when you pick your pelvis up, you want your feet close to the pelvic floor, Michael, like you had them.
Speaker A
However, now that you—No, you're fine. Now that you've set your pelvis down, you want to slide your feet a little bit further away from—[Music] you. That's it. Just like that. And all that does is take the bend out of the
Speaker A
knee because we're going to want to activate the shaking mechanism and help it travel through the body. And if the feet are too close to the pelvic floor, it'll just keep them in the legs and won't give them a chance to go into the
Speaker A
pelvis and the lower back. So now, Michael, you're going to put a little stress on your inner leg muscles as though you were going to close your knees. But I don't want you to close your knees. Just the intention
Speaker A
of a little stressor. That's it. That's all. And you're going to stay like this for about one minute. Now, here's where we're going to begin to see a little bit of movement. So, for those people who are doing it for the first time, this may
Speaker A
take a little while. So, it just requires you to be patient with your body because we're moving at the speed of the nervous system and muscle tissue.
Speaker A
We're not moving at the speed of the ego. And the ego is always impatient.
Speaker A
So, we want to slowly learn how to move at the speed of the body. So, you're just going to stay like this, Michael, and we're just going to be patient and [Music] wait. Now, for some people who are
Speaker A
watching this, you might already be getting very strong shaking or movement because all of us hold tension in different ways in our body. So, if you are getting strong movement already, you want to close your knees all the way up
Speaker A
and then turn your feet so they're flat on the floor, which you'll see Michael do later on.
Speaker A
Okay, now we start to see a little bit of movement in Michael's legs. So, we waited for about 45 seconds for this to happen. And they're happening naturally.
Speaker A
He's not doing this. It's the nervous system that has activated this movement. Okay. So, we're going to let it stay in this position for a little bit. Give it a chance to see what it can do. And you'll notice it comes and goes
Speaker A
a little bit like a wave. It bounces strongly and it gets weak. Here you can see it's starting to figure out how to move into the pelvis and into the lower back, which is the route it's going to
Speaker A
follow. In the pelvis, there's a set of muscles called the psoas muscles and they connect at the top of Michael's legs.
Speaker A
That's where they start. They go up through the pelvis and into the front of the lumbar spine. So those muscles are called the fight or flight muscles. They are the muscles that we use to help pull into a fetal position or to run or to
Speaker A
kick. Those muscles are always used as fight or flight responses where we want the shaking mechanism to get into those muscles, but it's easier to start with the adductor muscles on the inside of the leg. Michael, can you describe for a
Speaker A
second what this feels like? It feels like the legs are swapping. It's just happening on its own. It is. It feels good. Feels relaxing. It's almost kind of amazing that it happens on its own now, right?
Speaker A
Okay. So, amazing is the word. And what's really surprising is it's so simple to do. And the reason is we are genetically encoded to do it. We just haven't been taught our genetic encoding and we haven't given it a
Speaker A
chance to access itself. So, I can see the shaking is getting a little bit stronger. So, a tiny little bit, Michael. Really a little bit. Close your knees. Right. That's
Speaker A
That's a little too much. Even open them. Just—There you go.
Speaker A
Just like that. So, we see a bigger movement in his legs. So, they're going to open and close like that. And we can see more.
Speaker A
100% correct. Now, look how the shaking has stopped there for a moment. That will happen very often. It will come and it will go and it's sort of like a flowing movement of the body. it releases, then it finds another
Speaker A
contracted pattern, and then it starts to release a different pattern. So, you're going to let the shaking come and go, just like Michael's doing here. No concern about it at all.
Speaker A
The body is 100% correct. It can only follow the tension pattern that's already inside of you. It cannot make the mistake.
Speaker A
And having said that, every time you do it could be a little bit different actually. So don't expect the same thing all the time. So Michael, do you feel this at all yet in your hips or in your pelvis?
Speaker A
I feel this some um it's just traveling in there a little bit. Perfect. And that's exactly what we can see. It's at the very bottom of your pelvic floor. So it's just a little bit going in there.
Speaker A
So now you can close your knees a little bit more. That's it. Good. We're just going to let this happen. Closing your knees is focusing it a little bit more to bring it into the pelvic area. So we're just going to
Speaker A
give it a chance to do that. And so we can see two things going on here. One is actually the legs are moving themselves and there is a fine vibration underneath there. Sometimes they're happening together and sometimes you'll see that the shaking will happen
Speaker A
intermittently with the movement. Can you feel the uh that there's shaking going on, Michael? Yeah, there's a base shaking like you said, a vibration and then almost like the jerking of the muscles after. But Right. Exactly.
Speaker A
Frequency shake. Right. So that shaking is precisely what's helping to release the muscles so they can move. So there's an interaction going on here between the vibration and the movement. So now you've got a pretty strong movement going on here and I know
Speaker A
there's vibration in there. So I'm going to have you just roll your feet till you turn the bottoms of your feet flat onto the floor and move them about 3 in apart. No, just 3 in. Not not a whole
Speaker A
lot. That's it. Now open your knees wider than your feet because we want to keep that V in there. So the knees always need to be wider apart than the feet. So now we're just going to let this
Speaker A
happen. And just for the viewer, Michael, can you tell them has the shaking changed at all?
Speaker A
It feels like it's a little choppier, but it definitely has the vibrate. Now it's Now it's changing. Now it's like that washing machine shaking. Right.
Speaker A
Exactly. It's trying to move into your hips. We see that. So, you're just going to be patient. Let it take its time there. There you go. Now, there's the release. I know that he's gone through the soaz muscle because that's the only
Speaker A
set of muscles that could help produce this movement from the legs up to the lower back. So your viewer, you should be able to see there's a fine vibration. Michael calls it the washing machine shake, which many people do. And it's coming
Speaker A
and going. So it tells me, okay, there's tightness in the hips, there's tightness in your pelvis, Michael, but it's slowly releasing it. You just have to quietly stay in the position and give it a chance to do this. That's it. Good. Now, you just
Speaker A
ended up taking a naturally deep breath. So, it tells me the diaphragm is starting to release. So, take a deep breath consciously. Now, take a deep breath and fill up your chest and your belly. The whole area. We should see it
Speaker A
move. That's it. Now, let the side go through the vocal cords. That's the one right there.
Speaker A
And so we can see that that fine washing machine vibration is staying in your pelvis longer. It's still coming and going, but it's actually staying a little bit longer when it comes. So that tells me, okay, it's found the
Speaker A
tightness, found the muscle pattern, and it's slowly releasing it. Take another deep breath. Let out a sigh again. That'll help that tremor mechanism come up.
Speaker A
I don't know. [Music] Now, Michael, can you tell are the right and left sides shaking the same way?
Speaker A
I feel like they're pretty balanced, but I'm not sure if I'm right or not. And that's okay. I I'm always looking for a person's own sense of self. That's all.
Speaker A
Because if people have, let's say they've had a knee injury, like runners a lot or an ankle injury, they might find that the left and right side shake differently. One will shake stronger and the other one feels more passive and
Speaker A
weaker. And so the body will try to correct that. But I just want the individual to be aware of that.
Speaker A
At any point if a person begins to feel uncomfortable with this, all they have to do is slide their legs down and stop it. Now, you won't do this, Michael, but I'm just telling the viewer, follow your own body and follow
Speaker A
your own comfortableness with this exercise cuz some people find the tremoring very pleasant. Others find it just curious. Some find it frightening.
Speaker A
And that all that is is telling us that accessing different parts of our body still has fear in it. And that's okay.
Speaker A
That's why we do this. But I want everybody to be respectful of their own body and do it at their own pace and their own sense of comfort.
Speaker A
Now what you want to do, Michael, is you want to open or close your knees very slowly so you can see if you can find where you can help that shaking mechanism stay activated. So this is now where you interact with your
Speaker A
body. Hang out right about there. You're going to get that movement again there. Do you see how it's now trying to push up your spinal column? So that means the sacrum has loosened enough that it's now starting to go into
Speaker A
the lumbar and travel up your spine. That's what it's designed to do. So you're showing me that your body is anatomically working fine. You, like all of us, just have specific tension patterns that have to be released there. Now it's going much more
Speaker A
into your pelvis. Feel that? How it's tilting it? Yeah. And you're doing a great job now following. Notice how it opens and closes your knees by itself. You kind of gave it that directive when you did it consciously. And now the body is saying,
Speaker A
"Okay, well, I can do that to help myself release." And so that's what it's doing. It's actually creating its own release by opening and closing uh the legs by itself. It knows exactly what to do, how to do it, and why it's doing
Speaker A
it. Take another deep breath, Michael, and let out a sigh. [Music] Okay. So, now move your feet slightly wider apart. Just a little bit.
Speaker A
[Music] So, I want the viewer to see that you can move your knees and your feet wider or closer together because now it's your job to interact with the shaking mechanism. Most people, if you simply follow an instinct or an impulse, that's
Speaker A
literally your body telling you, "Move me this way or that way, and I'll be able to access deeper tension patterns." And now you're interacting with it. And that's the whole goal of this. Okay. So for people who are
Speaker A
watching this, you want to start doing this maybe about like 10 or 15 minutes at the longest the first time because you need to find your baseline where are you comfortable with it or not. And so then from your baseline you can
Speaker A
determine whether you need to increase or decrease the time the amount of time that you spend allowing your body to move and shake.
Speaker A
So, we'll stop here, Michael, so we can show them how to stop. You just slide your legs down flat and you just rest. Now, I tell people to rest for about 1 to two minutes because your body is still um moving myofascial patterns
Speaker A
um because it's integrating what it just released. So you can rest on your back, on your side, or on your belly, whichever is most comfortable for you.
Speaker A
Because now you're just looking to be comfortable. Let your body continue integrating what it's just done, and then you'll be fine after this. So you rest here for about 1 to two minutes.
Speaker A
[Music] Now, when you get up, you're going to roll over to your side deliberately and push yourself up with your hands into a sitting position. So, roll over, [Music] Michael, and push yourself up nice and gently. That's it. And the reason we do
Speaker A
it that way is because if you do a sit up, you will have contracted those front muscles which you just spent time releasing. So we want to roll over and push ourselves up very gently. So Michael, why don't you describe what
Speaker A
you're feeling now and what that felt like so the viewer can understand. Very deep, calm, very peaceful. It was like sand kind of moving around and now it's all just settled even deeper than before and reset energy. Yeah. The muscles are feeling
Speaker A
really relaxed, really calm. It's it's very it's honestly like magic. It's magic in our DNA. It was awesome.
Speaker A
Okay, good. You did a great job. Thank you for guiding me and for guiding us, Dr. Bchelli. This was incredible. Yeah, you're very welcome.
Speaker A
uh continue to do it because this will go all the ways up to your neck. It'll actually move your neck. It'll go out your shoulders, down your arms. The shaking mechanism can go throughout the entire body. Often times it will also go
Speaker A
down the legs into the feet and the ankles. And that all depends on our own tension patterns in our bodies. But persistence really helps because we have to keep giving it the opportunity to activate the shaking mechanism. The body
Speaker A
knows what to do it. It just needs us to give it the chance to do it. Amazing.
Speaker A
Thank you so much again. We appreciate it.
Topics:Tension and Trauma Release ExercisesTREDr. Bercelitrauma releasemuscle shakingstress reliefnervous systemfetal responseadductor stretchbody healing
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