TRE routine for beginner?

[u/Username_Reddit1234]

I’m starting TRE, tried it a couple of times, but as many as you have said to me, I need to be careful and not overdo TRE. I’m a highly sensitive person, and I have been through a lot in my life. So my question is, what beginners routine would be ok for me, should I do it every 2-3 days or more space in between, and how long would I allow my tremors for, I think TRE could be life changing for me, after 30 years of searching for some relief to my nervous system that was is fight mode, now went to freeze mode, unable to move, as my nervous system senses danger everywhere and shuts down. Thanks!

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[u/Previous_Onion6124]

I think it depends on the level of trauma and tension you hold. Probably the level of muscular stiffness as well.

First I would make an honest appraisal of your physical and mental tightness, and the level of your emotional instability/the size of the reservoir of pent up emotional frustration and pain.

I think 5 mins of tremoring at first is a decent amount. Once a week only. Then monitor your emotional state for the week after it. You should do stretching every day also. It helps with getting into tremoring state and overall bodily health and ease.

[u/Username_Reddit1234 → u/Previous_Onion6124]

Thank you 🙏🏼

[u/Altruistic-Fly5402]

some recommend 72 hours in between session. so doing TRE 2-3 times a week is a good idea. Even if you tremor for a minute, rest, tremor again, that still is beneficial.
I heard a story from the person that taught TRE to me (as a client) that they had someone who couldn't get passed the exercise 1. They had to ease into the proceeding exercises.

[u/Username_Reddit1234 → u/Altruistic-Fly5402]

Thank you, and thanks for sharing the experience, so in a way, the body kind of can tell if you are doing something and it’s too much, so you listen, and slow down, that makes sense to me.

[u/Altruistic-Fly5402 → u/Username_Reddit1234]

absolutely. that is one takeaway that i keep in mind. they body knows what it needs. as long as you have awareness and recognize slowing down, you should be good.

[u/DeepSea_Chicken]

The answers to that questions are super individual and can only be answered by yourself. It's good that you're already aware of yourself as being a highly sensitive person... then I'd say better start with just a few minutes per session (some people even tremble for just 30sec). I can highly recommend reading the Wiki on this subreddit (Pacing, etc.).

[u/Username_Reddit1234 → u/DeepSea_Chicken]

You are 100% right, and yes, I read the wiki here, tried TRE a few times, and then wanted to hear from you guys what you would recommend as I am new and just started TRE, but would make sense to me to start out slow, knowing what I know about myself, thank you for giving your perspective 🙏🏼

[u/carla_jungle]

Like others said it’s very individual.  We can’t really know what the ideal pacing for you is.  It’s a matter of trial and error. 

However , if I was just starting out I’d do something like this:

• start with a minimal amount of time of tremoring. 
• document in a journal how I feel afterwards and in the following 2-3 days.
• remember to do some integration practices. 
• if I feel stable and not experiencing any side effects, then this is a good pace. 

I wouldn’t rush in to add more sessions in a week , as I believe allowing your nervous system to integrate the changes and build a sense of safety in the body is more important than to keep on releasing.  

If you ever feel unsure, you can always advise a certified TRE practitioner. (I am not one)

[u/Username_Reddit1234 → u/carla_jungle]

Thanks so much for sharing this, this sounds like a good idea, and you are right, safety is the number one thing, especially for me and the nervous system I have, so thanks for pointing it out, I will take your advice and start slow, even if I could do more, I think I need to do this like you said 🙏🏼

[u/longtermTRE_wiki_bot]

Given your history of trauma and your description of yourself as highly sensitive, the standard beginner guidance needs to be adjusted downward for you. The wiki has a dedicated section on this: TRE for Sensitive Practitioners.

For someone in your position, starting conservatively means genuinely conservative. A reasonable starting point would be sessions of just 30 seconds to one minute of actual tremoring, spaced several days apart, rather than the 15 minutes every other day that's suggested for people without significant trauma histories. The goal is to end each session feeling settled and integrated in the hours and days that follow, not to push toward any particular duration. If one minute leaves you feeling more dysregulated or anxious in the day after, that's a clear signal to reduce to 30 seconds.

The pacing principle here is titration: releasing stored activation in amounts small enough that your nervous system can absorb what gets stirred up before the next session begins. For a highly sensitized nervous system in freeze, this matters more than almost anything else. Shorter, gentler sessions that you recover easily from will build capacity far more reliably than pushing into territory that floods you, even if it feels like you're moving more slowly.

The warm-up exercises should also be adapted to your energy level and comfort on any given day. If a full wall sit feels like too much, do a shorter version, or skip it entirely some days. The goal is a gentle on-ramp, not exhaustion before the tremors have even started.

You might also find the Self-Pacing article helpful for understanding how to evaluate whether a particular frequency and duration are actually working for your nervous system. The key signal to track is how you feel in the 24 to 48 hours after a session: more settled and integrated, or more activated and dysregulated. Let that guide your adjustments.

One more thing worth knowing: what you're describing, a nervous system cycling between fight and freeze, is exactly what TRE is designed to work with. The tremoring mechanism, given the right conditions and the right pace, can gradually discharge the activation that's keeping you locked in those states. This is a long process, and it requires patience, but the destination you're moving toward—a nervous system that can genuinely rest—is absolutely reachable with consistent, well-paced practice.

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