10 Trauma Release Exercises to Help Your Body Heal Naturally

Do you ever feel like no matter how much you breathe, stretch, or rest, your body just won’t relax? That’s not in your head—it’s in your nervous system.

Trauma doesn’t just live in memories. It settles into your muscles, breath, posture, and even your joints. It affects how you move, sleep, and connect with others.

So the real question is: how do you get it out?

That’s where trauma release exercises come in. These body-based practices help discharge stress stored in your nervous system—without needing to talk about the trauma itself. They use breath, movement, and awareness to shift trapped energy. And when done consistently, they work.

What Are Trauma Release Exercises?

Trauma release exercises are not your regular workout. They help the body finish what it couldn’t during the trauma. Often when the fight, flight, or freeze response is blocked, the body holds the energy. These exercises release that stuck charge.

They work by activating the body’s natural tremor response, especially through the psoas muscle. This muscle is deep in the core and tied closely to fear and survival responses. When this area shakes naturally, it signals the nervous system that the threat is over. Healing begins.

Now, let’s explore these ten methods to help you reconnect and release.

10 Trauma Release Exercises That Work

1. TRE®: Tension and Trauma Releasing Exercises

This method by Dr. David Berceli is built around triggering a controlled shaking response. It starts by tiring the legs slightly and moves into a shaking tremor in the lower body. That trembling isn’t random, it’s the body releasing deep tension.

People who practiced TRE® (Tension and Trauma Releasing Exercises) had a one-third drop in trauma symptoms and more than half felt symptom-free after eight weeks. That tells you this isn’t just theory, it’s real change.

How to do it:

• Lie on your back, knees bent
• Let your knees fall toward each other
• Wait until shaking begins naturally
• Stop by straightening your legs if it feels too strong
• Try this 10–15 minutes, 2–3 times per week

TRE® is simple but powerful. It doesn’t need talking. Just breathing and allowing. It’s a safe starting point for most people.

2. Hip-Opening Stretches

The hips often store emotional pain. You may have heard this before. But it’s true. The hip area, especially the psoas, contracts under stress. So loosening this area supports emotional release.

Sequence to try:

• Butterfly pose (1–2 min)
• Pigeon pose (2–3 min each side)
• Frog pose (hold 1–2 min)
• Child’s pose (1–3 min)

Stay with the breath while holding these poses. You might feel emotions rise. That’s normal. Let them pass without judging.

3. Therapeutic Shaking While Standing

This method uses your full body and gravity. It’s good if lying down doesn’t feel safe or you prefer movement.

Steps:

• Stand, knees bent slightly
• Bounce gently on your feet
• Let that bounce travel through your body
• Gradually let go of control and let your limbs shake
• After 5–10 minutes, stop and stand still. Feel the shift.

This can become a daily reset for your nervous system.

4. Massage to Unlock Stored Tension

Some tension lives deeper and needs touch to release. That doesn’t mean it has to be a professional massage. Even gentle self-massage works.

Try these:

• Jaw circles with fingertips
• Shoulder squeezing
• Foot rolling on a tennis ball
• Belly massage around the navel

These areas hold physical traces of fear. Releasing them helps the whole system let go.

5. Rhythmic Repetitive Movement

Simple, repetitive movements regulate the brain and nervous system. They calm the survival brain and let the body feel safe again.

Examples:

• Gentle bouncing on an exercise ball
• Rocking side to side
• Walking meditation
• Swaying with soft music

You don’t need a goal. Just move and let the rhythm bring calm.

6. Expressive Emotional Release

When emotions are trapped in the body, movement can free them. You don’t have to explain it. You just have to express it.

Techniques:

• Stomping the feet while breathing loudly
• Yelling into a pillow
• Shaking your arms while making sound
• Rage dance (alone, in a safe space)

These actions move anger, grief, and fear without words. That’s the point. The body speaks.

7. Somatic Experiencing: Feel Then Heal

Dr. Peter Levine's method teaches people to track sensations in their body and stay present with them. It’s not about reliving trauma. It’s about completing it.

Basic flow:

• Sit and scan your body
• Find a neutral or good area first
• Then notice a tense area
• Move attention slowly between the two
• Let natural movement, tremble, or sighs happen

This method rewires how your body handles stress. It teaches safety again.

8. Guided Body Scanning

A body scan brings attention to each part of the body slowly. It helps you reconnect, notice numb spots, and release tight areas.

How to do it:

• Lie down in a quiet room
• Start at the toes and move up slowly
• Pause at each joint or muscle
• Notice tension, breath, or movement
• Let go wherever you can

Do it before sleep to release the day’s charge.

9. Breathing to Reset the System

Sometimes simple breathing is the fastest way to calm the system. Trauma often causes shallow breath. Deep breathing fixes that.

Try box breathing:

• Inhale 4 seconds
• Hold 4 seconds
• Exhale 4 seconds
• Hold 4 seconds
• Repeat for 3–5 minutes

This calms your brain and slows racing thoughts. Use it before other trauma release exercises.

10. Movement Meditation

Combine breath and movement. Let the body lead. Let it move in ways that feel good. You don’t need a pattern.

Steps:

• Play soft music
• Close your eyes
• Let your body sway, stretch, or roll on the floor
• Stay in flow for 10 minutes
• End by lying still for a minute

This is your body’s language. Let it speak.

Trauma Release Exercises: Quick Comparison Table

Final Thoughts 

Trauma doesn’t leave with time. It leaves when the body feels safe enough to release it. That’s what trauma release exercises give you, a door to exit stress without words, without retelling, and without pressure.

If you feel stuck, try one of the methods above today. Start with five minutes. Build from there. Do it with a friend or alone. Listen to your body. Let your body speak.

And if emotions rise, don’t panic. It means the layers are shifting. Keep showing up. Healing is never about doing more, it’s about doing less with more awareness.

Related: Somatic Therapy: Techniques, Types, And Effectiveness

FAQs

How do I know if trauma is stuck in my body?

If you often feel tight shoulders, jaw clenching, gut issues, or panic without clear cause, that might be stuck trauma. Your body remembers.

Can trauma release exercises cause crying?

Yes. Tears can come during or after these exercises. It’s a healthy sign of emotional energy moving out.

How many times a week should I do trauma release exercises?

Start with 2–3 times weekly. Let your body guide the pace. Some people prefer short daily sessions.

What if I feel worse after a session?

Pause. Rest. Drink water. Sometimes the release brings old feelings to the surface. If it keeps happening, consult a trauma therapist.

Are trauma release exercises safe for everyone?

Most are gentle. But if you have complex trauma, medical conditions, or dissociation, work with a trained expert before starting.