Can Shaking Help You Heal Stress & Trauma? Some Experts Say Yes

Ever notice how a dog will shake like a furry washing machine after a stressful momentthen trot off like nothing happened?
Humans aren’t dogs (debatable before coffee), but we do share something important: a nervous system that sometimes wants to
move after a threat.

That’s where “shaking” for stress and trauma comes in. Some clinicians and body-based (a.k.a. somatic) practitioners say gentle,
controlled tremoring or shaking can help your body downshift out of fight-or-flight and back into “I can function in society again.”
Others caution that the hype is getting ahead of the evidence.

So… is shaking a legitimate healing tool or just jazzercise with better PR? Let’s break down what experts mean, what research suggests,
what’s still unknown, and how to approach this trend safelyespecially if you’ve lived through trauma.

What People Mean by “Shaking to Heal”

“Shaking” isn’t one single method. It’s a whole neighborhood with a few different houses:

1) Natural stress shaking

Think: shaky hands before a speech, trembling legs after a near-miss in traffic, or your body feeling “vibrate-y” after an adrenaline spike.
This can be your nervous system revving upand then trying to settle down.

2) Somatic shaking practices

Some movement approaches intentionally use gentle shaking, bouncing, or rhythmic movement to release tension and increase body awareness.
This might show up in trauma-informed yoga, mindful movement, or “shake it out” routines people do for stress relief.

3) TRE (Tension & Trauma Releasing Exercises) and “neurogenic tremors”

TRE is a structured method designed to activate involuntary tremoring (sometimes called “neurogenic tremors” in TRE communities).
The basic idea: the body has a built-in tremor mechanism that can help discharge stress arousalwhen done in a controlled way.

Important note: In clinical medicine, the word “tremor” can also mean a neurological symptom. In this article, we’re talking about
gentle stress-related tremoring and intentional somatic practicesnot medical tremor disorders.
If you have unexplained shaking, new tremors, or worsening symptoms, it’s worth getting checked by a clinician.

Why Shaking Might Help: The Nervous System 101 (Without a Boring Lecture)

Stress and trauma don’t just live in your thoughts. They can show up as a whole-body experience: tight shoulders, jaw clenching,
stomach flips, racing heart, numbness, or feeling “stuck.” Many trauma models describe this as the body getting locked into survival
statesfight, flight, freeze, or collapse.

Somatic therapies often focus on “bottom-up” processingstarting with body sensations (like breath, muscle tension, internal cues)
rather than only talking about the story. The theory is that guiding attention to sensations (interoception) and movement awareness
(proprioception/kinesthesia) can help regulate autonomic arousal and restore a sense of safety in the body.

From that lens, shaking can be viewed as a regulation strategya way to change your physiological state,
not a magic eraser that deletes the past.

So what’s the mechanism“releasing trauma” or “releasing tension”?

A careful way to say it is: shaking may help some people reduce stress arousal, increase body awareness,
and interrupt the loop of bracing, clenching, and holding.

In other words, your body might be doing the equivalent of: “Okay, crisis mode is over. Let’s power down.”
(If only the brain came with a literal off button. I’d buy the premium subscription.)

What the Research Says (And What It Doesn’t)

Here’s the honest answer: the science is promising in places, limited in others, and definitely not
settled enough to declare shaking a cure for trauma.

Somatic therapies: promising, but more rigorous studies needed

Research reviews on somatic approaches like Somatic Experiencing suggest potential benefits for PTSD-related symptoms and well-being,
but also point out mixed study quality and the need for more unbiased randomized controlled trials.

That doesn’t mean somatic methods are “fake.” It means the evidence base is still developingand outcomes can depend on factors like:
therapist training, client readiness, trauma complexity, and whether the approach is integrated with broader mental health care.

TRE and tremoring-based interventions: intriguing, but still early

TRE is widely used and often described as a self-help method. But even research protocols and academic discussions around TRE-style
neurogenic tremor interventions acknowledge that the method needs more strong evidenceespecially larger, well-controlled trials.

Translation: it may help some people, but we shouldn’t pretend the data is already as robust as it is for established PTSD treatments.

Body-based therapies like trauma-informed yoga: growing evidence

Trauma-informed yoga and breathwork are frequently discussed as ways to help trauma survivors reconnect with their bodies and build grounding skills.
Some experts point to studies suggesting trauma-informed yoga can meaningfully support recoverysometimes with effects comparable to talk-therapy approaches
in certain contexts.

Still, most clinical guidelines treat body-based practices as adjuncts (helpful add-ons) rather than replacements for
first-line PTSD treatments.

What is first-line for PTSD?

For PTSD, major medical and mental health sources consistently emphasize that effective treatment typically includes psychotherapy,
medication, or bothoften with trauma-focused therapies as a key component.

So if shaking helps you feel calmer and more present, that’s greatbut it’s best seen as a tool in a bigger toolbox, not the whole garage.

Why Some Experts Say “Yes”With a Few Asterisks

Clinicians who like shaking-based or body-based approaches usually aren’t saying, “Shake once, never have stress again.”
They’re saying something more practical:

• Trauma can disrupt body awareness and make people feel disconnected or unsafe in their bodies.
• Gentle movement can rebuild safety by helping the nervous system learn, “I can feel sensations and still be okay.”
• Rhythm and repetition can be regulating (think rocking, paced breathing, walking, humming).
• Shaking may release muscular bracing that accumulates with chronic stress.

Many trauma-informed practitioners also stress the importance of choice and control:
you don’t push through overwhelm; you build capacity gradually.

How to Try Shaking Safely (Especially If Trauma Is Involved)

If you’re dealing with everyday stresswork pressure, exams, social anxiety, doomscroll fatiguegentle shaking can be a low-cost,
low-drama way to reset. If you have significant trauma symptoms, it can still be helpful, but it’s smarter to approach it with
trauma-informed support.

A simple “shake-out” for stress (60–90 seconds)

1. Plant your feet about hip-width apart. Let your knees be soft (not locked).
2. Shake the hands lightly like you’re flicking water off your fingertips (10–15 seconds).
3. Shake the arms loosely (10–15 seconds). Keep it gentlethis isn’t a CrossFit event.
4. Add shoulders: small shoulder shrugs and shakes (10–15 seconds).
5. Finish with grounding: look around and name 5 things you see, 4 things you feel (feet on floor counts),
   3 things you hear, 2 things you smell, 1 thing you taste.

The goal isn’t to “force a release.” It’s to cue your system: “We’re here, we’re safe enough, and we can come back to the present.”

A trauma-informed approach: less intensity, more choice

• Go slower than you think you need to. If you’re unsure, cut the time in half.
• Stay oriented to the room. Keep eyes open; notice colors, shapes, light.
• Stop at the first sign of overwhelm. “More” is not automatically “better.”
• Use anchors. Feel your feet, hold a pillow, or keep a hand on a stable surface.
• Consider guidance. A trauma-informed therapist or instructor can help you titrate intensity and stay regulated.

When Shaking Might Not Be a Good Idea

Shaking is not a universal “yes.” It’s a “maybe, depending.” Consider extra caution if:

• You get dizzy easily, have balance issues, or have a condition that makes rapid movement unsafe.
• You’re recovering from an injury (especially neck, spine, hips, knees).
• You have a history of panic that escalates quickly with body sensations.
• You notice dissociation (feeling unreal, numb, spaced out) intensify during or after movement.

If shaking brings up strong sensations, memories, or emotional flooding, that’s not a sign you “did it wrong.”
It’s a sign your system may need more support and more pacingideally with professional help.

Signs It’s Helping (Versus Signs It’s Backfiring)

Green flags

• You feel calmer or more “in your body” afterward.
• Your breathing settles naturally.
• You feel more present, less stuck, less braced.
• Sleep, digestion, or mood feels slightly easier over time.

Yellow/red flags

• You feel flooded, panicky, or emotionally raw for hours afterward.
• You feel more numb, disconnected, or unreal.
• You start dreading the practice or feel compelled to “push through.”
• Symptoms intensify and don’t settle with grounding.

If you’re in the yellow/red zone, scale down: shorter time, gentler movement, more grounding, and consider working with a trauma-trained professional.

How to Pair Shaking With Evidence-Based Trauma Care

If you’re navigating trauma or PTSD symptoms, it helps to think in layers:

• Foundation: safety, support, sleep, routines, and coping skills.
• Core treatment: trauma-focused psychotherapy (and medication when appropriate).
• Adjunct tools: movement, breathwork, mindfulness, grounding, community, creative expression.

Shaking fits best in that third layeran adjunct that can make the foundation sturdier and treatment easier to tolerate.
It may also help between therapy sessions when stress spikes.

And yes, sometimes the most “clinical” thing you can do is:
drink water, unclench your jaw, move your body, and stop arguing with your nervous system like it’s a Wi-Fi router.

Quick FAQs

Is shaking the same as Somatic Experiencing?

Not exactly. Somatic Experiencing is a therapy model that emphasizes internal sensations and gradual regulation.
Shaking may appear as one element, but it’s not the whole approach.

Is shaking scientifically proven to “release trauma from the body”?

The phrase “release trauma from the body” is catchy, but it can oversimplify. Some evidence supports body-based approaches for reducing trauma-related symptoms,
while other areas need stronger research. It’s more accurate to say shaking may help regulate arousal and reduce tension for some people.

Can I do TRE from a video online?

Some programs are taught that way, but if you have significant trauma symptoms or tend to get overwhelmed easily, learning with trauma-informed guidance
can be safer and more supportive. Having a trusted person nearby can also help you stay oriented and grounded.

Real-Life Experiences: What “Shaking for Stress & Trauma” Can Look Like (500+ Words)

Because “healing” can sound abstract, here are a few realistic, human-scale examples of how shaking shows up in everyday life. These aren’t miracle stories.
They’re the kind of changes that look small on paper but feel big in your bodylike finally being able to exhale without negotiating with your ribcage.

Experience #1: The “I’m fine” student who was not, in fact, fine

Imagine a college student who lives on caffeine, late-night studying, and the belief that sleep is a myth invented by mattress companies.
Before presentations, their hands tremble. Their brain calls it “embarrassing.” Their body calls it “adrenaline.”

They start doing a 60-second shake-out before classhands, arms, shouldersthen finish with grounding: noticing the room, feeling feet on the floor,
naming a few objects. The first week, it’s awkward. By week two, they notice something: the shaking doesn’t make them more anxious.
It helps them feel less trapped inside their thoughts. The goal wasn’t to eliminate nerves; it was to stop the spiral of
“I’m nervous → I hate being nervous → I’m nervous about being nervous.”

The funny part? Once they gave the body permission to do a little movement, the hands shook less during the actual presentation.
Not because the body “obeyed,” but because it felt listened to.

Experience #2: The first responder who needs an off-ramp after high-alert work

A paramedic finishes a long shift and can’t relax. They’re home, but their nervous system is still at worklike the brain is stuck buffering
on a scary loading screen. They don’t want to talk about everything that happened; they just want to be able to eat dinner without feeling on guard.

Their therapist suggests a “downshift routine”: a short walk, a warm shower, then gentle shaking for a minute or twonothing intensefollowed by
slow breathing and a grounding check (what do I see, hear, feel right now?). Over time, this routine becomes a predictable signal:
“Shift is over. You’re not in the emergency anymore.”

Notice what’s happening: shaking isn’t the whole treatment. It’s a transition toolan off-ramp that helps the body leave the stress highway.

Experience #3: The trauma survivor who learns to go “less” to heal more

Someone with a trauma history tries an intense “shake for 10 minutes” class and leaves feeling emotionally wrecked. They assume that means they’re broken.
A trauma-informed instructor reframes it: “Your system got overwhelmed. That’s information, not failure.”

They scale it down radically15 seconds of gentle hand shaking, then feet-on-floor grounding, then a pause. They practice noticing: Is my breath speeding up?
Is my chest tight? Do I feel present? Over several weeks, they build tolerance. Not by forcing catharsis, but by proving to their nervous system
that they can touch sensation and still remain safe.

This is one of the most important “experience lessons” people share with somatic work: healing often looks like
micro-doses of safety, repeated many timesrather than one dramatic moment where everything releases like a movie montage.

Experience #4: The everyday person with “mystery tension”

Not all stress is tied to a single big trauma. Sometimes it’s the slow drip: caregiving, financial pressure, chronic uncertainty,
being “the reliable one,” and never getting a turn to fall apart.

This person tries a playful routine: put on one song, shake and dance however the body wants, then end by placing a hand on the chest and belly,
taking three slower breaths, and noticing the feeling of the chair or the floor. They describe it as “turning down the volume” on the day.
Nothing mysticaljust a nervous system finally getting a signal that it can stand down.

Across these experiences, the common thread isn’t magic tremors. It’s regulation:
using movement and grounding to help the body shift states. If shaking helps you feel more present, calmer, and more connected to your body,
it may be a useful tool. If it makes you feel worse, it’s not a moral failingit’s a sign to adjust the dose, add support, or choose a different method.

Conclusion

Can shaking help you heal stress and trauma? For some people, yesespecially as a gentle, trauma-informed way to regulate the nervous system,
release muscular bracing, and reconnect with the body. But it’s not a guaranteed fix, and it’s not a substitute for evidence-based trauma treatment
when PTSD or severe trauma symptoms are in the picture.

If you’re curious, start small, stay grounded, and prioritize choice and safety. Your nervous system doesn’t need a pep talk.
It needs a steady message: “We’re here. It’s now. And we’re okay enough to take the next step.”