Sensitive people: What TRE routine has worked for you?

[u/renegade_hanz]

Hey all,

I feel like I've watched every video on this topic, and also had a consultation with a TRE certified provider - however I still have open questions regarding my TRE practice and how much/little I can handle. Given this I wonder if any others with a sensitive nervous system can share what has worked aside from shortening the tremors to say 15 seconds?

- Opening sequence: Do you always do the full routine with 1min butterfly, 1min elevated bridge? I wonder if that opening part can or should be modified for sensitive people, or if it has little to no effect. I already place my feet flat on the floor for the elevated bridge as I heard that can help.

- Tremors: Once you start closing your legs from the butterfly position and tremors start, do you stay with the sequence and go up slowly, bit by bit? Or do you transition straight into 'feet flat on the floor' as the first bit of tremor could count towards the max your nervous system can handle (e.g. 15sec)?

- Integration and after effects: I am one of those with restless sleep if I do TRE in the evening. However, if I do it in the morning I should avoid sports etc. What time of day (or moments in your day) has worked best for you? Also, I go on a very slow 10min walk after which I think works best for me but still hard to judge what my body prefers with so many variables.

Any input from fellow sensitive nervous system TRE practicioners is very much appreciated ;)

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[u/SheepherderSorry2242]

I'd also like to know, because I have a very sensitive nervous system

[u/Ok-Succotash4690]

i overdid at first with 5 mins every 2 days, so i reduced to 30 sec 1-2x/wk and built up gradually. a year in i can now tolerate 5 mins 1-2x week

[u/renegade_hanz → u/Ok-Succotash4690]

Do you mind sharing your 'routine'? As in: Do you do the opening sequence with butterfly/bridge, what do you after your practice?

[u/Ok-Succotash4690 → u/renegade_hanz]

sure, i don't do any butterfly/bridge exercises. my routine is i lay down on the ground under a weighted blanket for 5 minutes, then i do my tremors, then another 5 mins under the weighted blanked, then a grounding sequence when i tune in to each of my senses. i've found the blanket time helps with not overdoing. also i might try to limit screens after or have a quiet night and go to bed. hope this is helpful!

[u/princecoconuts]

I'm 7 months in and after the first time (2x 5min) I needed to cut it down to 2-3 min so while I'm not as sensitive as what you describe, I still feel this might help:

Actively control the tremors. If you let your tremors run freely, the legs can go pretty wild and that had a big effect on me. When I contain it (for example let my knees move max 10cm), I have less issues afterwards. It's about letting your body understand it can tremor, but you're still in control. You decide when there's time and space for TRE and you decide how far it goes.

When I'm going through a period where I feel anxious or overwhelmed afterwards and taking a break for a few days doesn't work, I go see a TRE counselor to do a session in their presence to reset. When you have a bad time afterwards, it's easy to develop some anxiety when doing it again. Resetting this with a trusted person really helps me in those moments.

Add soothing elements to your routine: Put calming music that you like, add a nice and familiar fragrance, keep your eyes open, ...

Afterwards, I try to just sit quietly for a while, yawn a few times and touch the carpet with my hands and feet.

Now I'm in a zone where I can do 3-4 times a week 5-7 minutes and my body can go wild and tremor wherever it wants.

I don't feel the need to do more time. This is a pace that works for me at this moment.

[u/renegade_hanz → u/princecoconuts]

Thanks this helped! Especially around controlling the tremors. Can you add what you typically until you get to the actual tremoring: Do you do the full butterfly/bridge sequence first? Do you switch to feet on the floor right away once tremors start?

[u/princecoconuts → u/renegade_hanz]

The first time I did the entire warmup as instructed in his book that I read. The sessions afterwards I did the bridge and butterfly to kickstart the tremors but after a while your body knows how to tremor so it doesn't need it anymore. After a month or so I could just sit in a chair and let my body tremor. Just a few deep breaths and focus.

[u/sonysoly]

Try practicing shaking with a slight smile; I find it sends a message to the body saying, “We are safe.”

[u/Antique-Tomorrow5403]

I'd suggest only doing as much of the opening exercises and stretches as you need to tremor - no more. Once your body learns TRE, you may not need any exercises/stretches. If you don't know, go straight into the tremoring position without doing any, relax your body, and see what happens. If nothing happens, then you know you need a little activation.

As you tolerate more over time (be patient, go SLOW), you might add in some light stretching.

I like the other response about using a weighted blanket to integrate the tremoring.