tension and trauma (Stress) releasing exercises

I would like to ask you a few questions?

  • Have you had someone, or something anger you so much, that you felt like you needed to physically take your anger out on them or something?
  • Have you experienced an incident where you felt so unsafe, that you knew you needed to get out of that situation immediately?
  • Have you had colleagues constantly wanting to throw you under the bus, threatening your safety and security at work?
  • Have you someone completely disregard you, disregard your insights, disregard your ideas and opinions on a constant basis, making you feel insignificant and useless?
  • Have you experienced extreme overreactions at work?
  • Are you maybe struggling to feel any emotions at all?
  • Are you afraid to make a single mistake again, as it is treated as a complete disaster by your colleagues?

If you answered YES to any of the above questions, firstly you are not alone and secondly you have/are experiencing prolonged ‘chronic’ stress. This is defined as a trauma, as it overwhelms our normal coping mechanisms.

Chronic stress sets off your automatic response of fight/flight or freeze. These are our brain and body’s natural responses to keep us safe to survive the perceived stress and threats we encounter in our daily lives.

Ancient versus modern stress

To understand chronic stress in our modern world, we must look back a bit.

Our physiology is still wired or designed as it was to serve the ancient cave men and women.

Back in their day, when cave men were faced with a threat such as a lion, saber tooth tiger or tribal enemy, they would either run away or fight to survive (Fight/Flight response). After the event, the stress was over, and they would continue with their lives.

However, in our modern life and work our threats are continuous. Our brain and body have not learned to cope with this continual stress and continual stress response. We find ourselves in a constant survival mode, fight/flight or freeze to cope with our daily lives.

chronic stress

A healthy nervous system will activate the sympathetic nervous system when under stress, once the stress has passed it then actives the parasympathetic nervous system, in charge of our rest and digestive state.

In most stressful and traumatic circumstances, we face these days, we are unable to complete the fight/flight responses. We tend to stay in the sympathetic nervous system or in the extreme end of the parasympathetic nervous system. This keeps our body and brain in the constant survival mode leading to ill health and body pains.

Not only does stress have an impact on our nervous system and brain, it significantly has an impact on our body. Think back to when you had to deal with a trauma or stressful situation and think about what happened with your body. Trauma and stress will always have a body response, tight shoulders, increased heart rate, clenching of your jaw, pain in your stomach.

Every time you have that muscle contract, even when you are not in a stressful situation, it is sending the brain the message that you are stressed and will active the sympathetic nervous system. So our chronic stress even continues when we are out of stressful situations.

Research shows that stress, tension, and trauma are both psychological and physical (physiological).

I am sure you will agree that being stuck in this chronic stress is not healthy to you or your loved ones.

How do you then get out of this cycle, especially knowing that life stressors are not going to change and might even constantly increase?

What is TRE® and How does it work?

I would like to introduce you to a tool that can assist, TRE®.

Our nervous systems have forgotten how to regulate between the sympathetic nervous system and the parasympathetic nervous system due to chronic stress. TRE® is a tool to assist in teaching your nervous systems to regulate as well as assisting in the release of old tension and trauma trapped in deep muscular contractions.

It uses an innovative series of exercises that assist the body in releasing deep muscular patterns of stress, tension, and trauma.

These exercises are a combination of tension creation and stretches which sends messages of danger and safety to the brainstem to get the muscles to relax which signals to the brainstem that the danger is over. The safety signal to the brain activates our natural reflex mechanism of shaking or vibrating, which in turn releases the muscular tension and calms down the nervous system.

TRE® is designed to re-connect you to your natural healing mechanism to release built up stress. Allowing you to re-create authentic and meaningful relationships with others. You can now re-emerge feeling balanced, relaxed, restored, and embodied.

Dr David Berceli

TRE® was created by Dr David Berceli, who has dedicated much of his life to trauma intervention and conflict resolution.

He spent 20 years living and working in Israel, Palestine, Sudan, Uganda, Kenya, Yemen, Egypt and Lebonon, countries known for severe conflict resulting in severe traumas amongst the people.

He noticed how children in these countries during extreme stressful and traumatic events would shake naturally releasing the tension. However, the adults going through the same situation would hold back from this natural shaking response.

This led him to investigate and develop TRE® which is the technique to help release deep tension created in the body during traumatic experiences or through chronic stress.


He also has a very keen understanding of different religions and ethic customs, with his strong academic background and experience in psychotherapy and therapeutic body-work, his development of TRE® allows people form all parts of the world manage their personal traumas and even recover from these traumas that have unfortunately kept them back from just living their lives.


The reflexive muscle vibrations/shaking generally feel pleasant and soothing. Most people feel very relaxed after a session.

These are some of the most common benefits you can experience through TRE®:

    • Less worry and anxiety
    • Reduced symptoms of PTSD
    • More energy and endurance
    • Better sleep
    • Reduced muscle and back pain
    • Increased flexibility
    • Greater emotional resilience
    • Able to cope better with workplace stress and conflict within a relationship

As we are all individuals, with individual physiologies, everyone will experience the vibrations/shaking differently and also experience different benefits.

self-help tool

TRE® is designed to be a self-help tool that once learned from a TRE® provider can be used independently as needed throughout your life, which will continuously support and promote personal health and wellness.

It is important to go through a few sessions with a certified TRE® provider before attempting to do it yourself. While doing it yourself, it is advisable to keep your provider updated on your progress.

When you are suffering from more complex traumas, you can use TRE® in combination with other treatment modalities and you should consult with your healthcare provider.

Packages for you

Package T:

Initial session: 1 hour and 30 minutes at R450/$35

Four follow up sessions: 60 minutes at R400/$30 each

Sessions are usually one week apart to allow for integration.

Package R:

Initial session: 1 hour and 30 minutes at R450/$35

Six follow up sessions: 60 minutes at R375/$27 each

Sessions are usually one week apart to allow for integration.

Package E:

Initial session: 1 hour and 30 minutes at R450/$35

Eight follow up sessions: 60 minutes at R350/$25 each

Sessions are usually one week apart to allow for integration.

Package S (single or monthly):

Initial session: 1 hour and 30 minutes at R450/$35

Follow up sessions: 60 minutes at R400/$30 each

Sessions are usually one week apart to allow for integration.

We use the HeartMath technology and systems to measure your Heart Rate Variability (HRV). HRV is a measure of your autonomic nervous system, which is the main system the TRE® mechanism works directly with. HRV is one of the best objective measurements of your physical health and nervous system functioning.

book your appointment today

Please note:

  1. You can book a FREE online consultation to find out more about TRE®.
  2. In-person TRE® sessions can only be booked between 09:00 and 14:00 every day.
  3. In-person Exercise Training can be booked anytime from 06:00 to 09:00 and then from 14:00 to 18:00 every day.

For TRE® appointments:

  • After 14:00 (GMT+2)
  • Outside of the Johannesburg region
  • In a different time zone

You will need to book a Zoom session with me. You can make these bookings by:



Seema Pillay

Hi, my name is Seema Pillay.

I joined Namita’s TRE® class in the last quarter of 2020.  All COVID regulations were followed. At that time, I was experiencing some underlying health issues which was under control, but my body was going through a lot of anxiety and restlessness.  Before attending the session, I did research TRE® as it was something new, but actually going through the exercise was a whole new experience. After every session I felt a difference of rejuvenation in my body and mind.  

I can without a doubt say it was what my body needed to help make me feel more relaxed and energized.  It helped better my blood circulation as I no longer have swollen feet.  My muscles were relaxed, and I was no longer awoken by painful cramps at night. My concentration levels increased. These were some of the changes I experienced.

The classes were conducted very professionally and Namita’s demonstration and explanation were clear and concise.  I highly recommend Namita’s TRE® sessions to anyone and everyone.  I am forever grateful and thankful to Namita for her patience and kindness. She goes beyond by giving more than what is required and for that I appreciate her.

Thank you

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