7 Trauma Release Exercises You Can Try

Are you or any of your family members facing trauma or insomnia? If yes, you can try the 7 Trauma Release Exercises we mentioned!
Something awful can change how you do everyday things and how you feel on the inside.
However, you can feel better in several ways. Moving your body and relaxing might help you release what’s upsetting you.
Also, sometimes, the best thing you can do is talk to someone who knows a lot about feelings and thoughts, like a mental health specialist, to help you feel better.
Mind Restorative is here to provide both telehealth and mental healthcare to you. If you are feeling unwell, we can help.
In this post, we discuss 7 Trauma Release Exercises you can try that may help you feel less scared or worried.

What is Interpersonal Trauma?

Interpersonal trauma occurs when people close to you do things that are harmful to you. Like when they say offensive things, hurt you, or break your trust.
It can make you feel scared or sad. This can happen with family or friends.
For example, if someone abuses you, does things you dislike, or says things that make you feel small, that’s injustice trauma. It’s like having a hard time because of how people treat you.
But the good news is, there are ways to feel better.
You can talk to people you trust or professionals who know how to help. So, engaging in the 7 trauma release exercises can be beneficial for relaxing the body and easing tension in the body.
Hence, you can contact us and get assistance whenever you need it.

Trauma Bond Withdrawal Symptoms

Breaking free from a bad relationship can be really tough, and it might make you feel all kinds of emotions.
When you decide to distance yourself from someone who has treated you badly, you might go through some changes. Here are some things you might feel:

  • Physical symptoms like headaches, stomach issues, and not being able to sleep properly.
  • Intense cravings for their presence.
  • Anxiety.
  • Fear of abandonment.
  • Isolation and loneliness.
  • Doubt and guilt.
  • Second guessing the situation.

7 Trauma Release Exercises You Can Try

Trauma Release Exercises

Below, we discuss the 7 Trauma Release Exercises you can try at home to relax and get rid of anxiety.
Somatic exercises for trauma involve gentle movements and mindfulness to help the body release tension and promote healing.

Exercise 1 (Ankle Stretch)

  • Stand up straight with your feet hip-width apart.
  • Focus on one foot. Roll that foot over so you balance on the outer edge.
  • Rock your body slowly back and forth while balancing on that foot.
  • Do the rocking 7-8 times.
  • Shake that foot and ankle up and down for a few seconds.
  • Repeat with the other foot – roll it out, rock 7-8 times, then shake.
  • Take a deep breath when finished.

Exercise 2 (Calf Stretch)

  • Stand on your left foot, with your right foot stepped back behind you.
  • Lift the front (left) heel off the ground so you’re on your toes.
  • Keep doing this until your left calf muscle feels tired, like a 7 out of 10.
  • Shake out your left leg for a few seconds.
  • Now, do the same thing, but stand on your right foot with your left foot back.
  • Lift on your right toe until that calf feels tired, like a 7.
  • Shake out your right leg.

Exercise 3 (Thigh and Hip Stretch)

  • Stand on your left leg by stepping your right foot back behind you.
  • Slowly bend your left knee as if sitting in a chair, keeping your knee over your toes.
  • Keep bending and straightening until your thigh feels tired, around a 7 out of 10.
  • When done, shake out your tired left leg.

Exercise 4 (Inner legs, Hips, and Back)

  • Stand with your feet hip-width apart so you feel stable.
  • Bend your knees and hips, fold your body forward, and lower your hands towards the ground.
  • Relax your neck and take three deep breaths.
  • Slowly move your hands to the right side, either on the floor or holding your leg. Breathe three times.
  • Move your hands to the left side similarly, and breathe three times.
  • Bring your hands back to the middle, and if you can, reach your hands between your legs a bit. Breathe three times.

Exercise 6 (Wall-Sits)

  • Lean against a wall with your feet hip-width apart to see your toes. Bend your knees a little.
  • This should be easier than a regular wall sits, around 5 out of 10 discomforts. Change if needed.
  • If it gets harder, slide up the wall slightly to return to a 5 out of 10.

Exercise 5 (Opening the Front of the Body)

  • Stand with feet slightly wider than hips, hands on hips, or lower back.
  • Bend your knees gently, curve your lower back gently, and push your hips forward.
  • Take three deep breaths.
  • Twist to the left, looking at the left elbow, three breaths.
  • Twist to right, three breaths.
  • Twist center, three breaths.
  • Come back up and shake your body loose.

Exercise 7 (Floor Sequence)

  • Lay on your back in a comfortable position.
  • Move through different leg positions as instructed.
  • Hold positions and let shaking happen.
  • You can stop at any time.

When you search for “childhood trauma therapist near me”, a lot of options come across you.
At that moment, you can rely on us as we assist you virtually.

How Do Trauma Release Exercises Work?

Trauma Release Exercises (TRE) is a therapeutic approach that aims to help the body release tension and stress.
Moreover, doing the 7 exercises for trauma release helps you relax and feel better by easing tension in your body.
The method involves a set of exercises designed to initiate a natural shaking or tremoring response in the body, which is thought to release stored physical and emotional tension.
Here’s a basic overview of how TRE works:

  • Tension and Stress Release
  • Neurogenic Tremors
  • Self-Regulation
  • Mind-Body Connection

Trauma cycle

The trauma cycle refers to a pattern of behaviors and reactions that individuals may experience as a result of exposure to trauma shears.

  1. Traumatic Event

Something scary or dangerous happens that overwhelms a person. This could be an accident, natural disaster, abuse, violence, etc.

  1. Psychological Distress

After the event, the person may feel afraid, upset, or on edge. Memories and reminders of the event cause distress.

  1. Maladaptive Coping

To cope with these feelings, the person may use unhealthy strategies like avoidance, substance use, and reckless behavior. This provides temporary relief.

  1. Triggering of Memories

Daily life becomes full of triggers that bring back distressing memories and flashbacks of the original event. This overwhelms normal coping abilities.

  1. Tangle again into the Traumatic Thoughts.

To manage this distress, the person again relies on maladaptive coping in a repeated cycle. This perpetuates and worsens the traumatic symptoms over time.

Hence, practicing the 7 trauma release exercises is like a way to help your body relax and feel less stressed, making you feel better.

What Conditions Can Trauma Release Exercises Help With?

Trauma Release Exercises (TRE) can help with expressed in simpler terms:

  • Trouble sleeping / not being able to fall asleep.
  • Scary memories from bad experiences and PTSD.
  • Feelings of worry and nerves.
  • Getting stressed from daily life.
  • Feeling drained from emotions.
  • Feeling burnt out and tired.

Trauma Consulting

Trauma consulting typically involves professionals who provide support and guidance to individuals or organizations dealing with trauma-related issues.
These consultants may have expertise in their fields.
If you are searching for “trauma therapy near me,” you may consult any expert or professional.
In that regard, Mind Restorative is the best option that takes you out of the stress and anxiety. When you search for “trauma counseling near me,” you can contact us and get help.

The Bottom Line

You’ll gain much information after going through the 7 Trauma Release Exercises we discussed above.
However, talking about trauma in regular therapy is not enough.
TRE and SE work on releasing the physical tension trapped in your body from trauma.
Mind Restorative can help you move the uncomfortable feelings out of your muscles and nervous system.


Can head trauma cause cardiac arrest?

Yes, severe head trauma can potentially cause cardiac arrest. The impact on the head during trauma can disrupt signals from the brain to the heart.

Can trauma increase blood alcohol levels?

Yes, trauma to the body can cause blood alcohol levels to increase temporarily. Trauma puts stress on the body, which can speed up the emptying of alcohol from the stomach into the bloodstream.

How much blunt force trauma to the head causes death?

A large, forceful impact or blow to the head can cause death from traumatic brain injury. Even a strong hit could potentially kill by damaging structures deep in the brain that control vital functions.

How to rebuild your life after trauma?

Take small steps each day to heal your mind and heart. Focus on your strengths, relationships, and goals to create a positive future.

How to break a trauma bond with a narcissist?

Cut off all contact and fill your time with supportive people and activities you enjoy. Healing takes time away from toxic influence.

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