Maybe you have seen people shaking out their arms and legs before a performance, or heard that shaking can help you let go of stress. You are curious, and a little unsure how to begin.
In short: a gentle shaking routine is a simple, voluntary way to loosen the body and move stress-related tension. It is a different thing from TRE®, and from the natural tremors some people feel in TRE®, and the research on it is limited.
What somatic shaking is
Somatic shaking is deliberate, relaxed shaking of the body, usually standing, with soft knees and a loose body. You choose to do it, and you can stop whenever you like. Many people find it helps them feel looser, warmer and more awake afterwards, though experiences vary.
It is not clear from research whether voluntary shaking has specific benefits for stress. There is no direct study of it, so treat it as a gentle movement practice, not a treatment. For more background, see our guide to somatic shaking and our introduction to somatic exercises.
How it differs from TRE®
TRE® (Tension & Trauma Releasing Exercises) uses a series of exercises to tire certain muscles, so the body may begin to shake or tremble by itself. The idea is that the tremor happens on its own, and you stay with it gently rather than creating it. A 2026 scoping review of 22 studies found the research on TRE® to be limited and preliminary, so it cannot be called proven.
Voluntary shaking, as described here, is not TRE®, and you should not expect it to produce the same experience. To learn about TRE® itself, see what is TRE®? and our comparison of shaking and TRE®.
Before you start: who should take care
Shaking is gentle, but it is not right for everyone. Please check with a doctor or physiotherapist first, or skip it, if you:
- have an injury, joint problem, or recent surgery;
- feel dizzy, light-headed or prone to fainting;
- are pregnant, or have a medical condition affecting your heart or blood pressure;
- have a history of trauma and find body-based work unsettling. Go gently, and consider learning with a trained guide.
Stop if you feel pain, dizziness or distress. If feelings come up that are hard to manage, stop, look around the room and feel your feet on the floor.
The 10-minute routine
1. Arrive (1 minute)
- Stand with your feet hip-width apart and knees soft.
- Take a few slow breaths and notice your feet on the floor.
2. Bounce and loosen (2 minutes)
- Begin to bounce very gently from your knees, heels staying close to the floor.
- Let your arms hang loose and move with the bounce.
- Keep your jaw and shoulders soft.
3. Shake hands, arms and shoulders (2 minutes)
- Shake out your hands, as if flicking off water.
- Let the shake travel up through your arms and shoulders.
- Keep breathing, and let sound out if it feels natural.
4. Shake legs and whole body (2 minutes)
- Shift your weight and gently shake one leg, then the other.
- Let the movement spread through your whole body, as big or small as feels comfortable.
- Keep the shaking easy rather than forceful.
5. Slow down and stop (1 minute)
- Let the shaking get smaller until it stops.
- Stand still and notice your breath, heartbeat and any tingling.
6. Rest (2 minutes)
- Sit or lie down and rest.
- Notice how your body feels now, without trying to change anything.
What you might notice: warmth, tingling, a lighter or more energised feeling, a deeper breath, or a wish to yawn or sigh. You may also feel nothing special, which is fine. How to stop: slow the shaking, stand still, and take a few slow breaths. If you feel dizzy, sit down.
Making shaking a habit
A few minutes now and then is plenty. Many people shake out briefly in the morning, between tasks, or in the evening. Keep it light and enjoyable rather than a task, and take rest days if you are sore.
If you want to explore further, see shaking for stress release or why the body shakes after stress. If you are curious about TRE®, it is usually best to learn it with a certified provider rather than from a short article. You can start with TRE® safety.
Shaking is wellness education, not a treatment, and it can sit alongside professional care. If stress or trauma is affecting your life, please speak to a doctor or mental-health professional. For a gentler next step, try body awareness exercises.
