9 Best TRE Apps For Your Phone
| App Name | Best For | Key Features | AC Rating | Pricing |
|---|---|---|---|---|
| Life7 | All-in-one mental wellness and nervous system healing | Binaural beats, solfeggio frequencies, vagus nerve stimulation, CBT tools | 4.8/5 | Free trial, then weekly/monthly/yearly plans |
| Shake It Off TRE | Official TRE exercises by Dr. Berceli | 7 guided TRE exercises, video tutorials, progress diary | 4.5/5 | One-time low cost purchase |
| NEUROFIT | Somatic nervous system regulation | Vagus nerve reset, stress tracking, somatic exercises | 4.7/5 | Free trial, then subscription |
| Stressless TRE | Step-by-step TRE learning | Guided video exercises, progress tracking, detailed instructions | 4.3/5 | One-time purchase |
| Insight Timer | Free meditation with TRE-related content | 100,000+ free meditations, community features, mood tracking | 4.6/5 | Free with optional premium |
| Calm | Stress and anxiety relief meditation | Sleep stories, breathing exercises, Panic SOS feature | 4.7/5 | Free trial, then subscription |
| Headspace | Beginner-friendly mindfulness training | CBT-based exercises, sleep content, mindful movement | 4.6/5 | Free trial, then subscription |
| Finch | Gamified self-care and stress relief | Virtual pet, mood tracking, breathing exercises, journaling | 4.8/5 | Free with optional premium |
| SomaShare | Somatic healing practices library | 200+ practices, nervous system regulation, emotional healing tools | 4.4/5 | Free with subscription options |
#1. Life7 – Best for All-in-One Mental Wellness and Nervous System Healing
Life7 is my top pick for anyone wanting to support their TRE practice with a complete mental wellness toolkit. This app combines science-backed sounds, frequencies, and guided sessions that work perfectly alongside trauma release exercises.
What makes Life7 stand out is its focus on the nervous system. The app offers vagus nerve stimulation content, which directly supports the same body systems that TRE targets. You get access to binaural beats, solfeggio frequencies, and calming soundscapes that help your body relax after a TRE session.
The app also includes CBT tools, hypnotherapy sessions, and SOS features for panic attacks. This means you have support before, during, and after working through stored tension.
Key Features:
- Delta, Theta, Alpha, Beta, and Gamma wave music plus pure binaural beats
- Vagus nerve stimulation and nervous system reset content
- SOS sessions for anxiety and panic attacks with breathing exercises
What I like: I love how Life7 brings everything together in one place. The 8D sleep audio and dream wave hypnosis sessions are perfect for winding down after an intense TRE session. The daily check-ins help me track my progress, and the gamified approach keeps me coming back. Plus, the backdrop mode lets me mix soundscapes with meditations, which creates a really personalized experience.
What I don’t like: The free content is a bit limited. You need to subscribe to access the full library. However, they do offer frequent special offers and a 7 day free trial to test everything out first.
Pricing: 7 day free trial available. Weekly, monthly, and yearly subscription plans offered with frequent promotional discounts.
Platforms: iOS and Android
#2. Shake It Off TRE – Best for Official Dr. Berceli TRE Exercises
This is the official TRE app designed by Dr. Hildegard Nibel based on Dr. David Berceli’s original trauma release method. If you want to learn the authentic 7 TRE exercises, this app delivers exactly that.
The app walks you through each exercise with detailed descriptions and video tutorials. It explains the background of TRE and modern stress theories so you understand why these exercises work. A built-in diary helps you track your experiences.
Key Features:
- Complete 7 exercise TRE sequence with video guidance
- Background knowledge on neurogenic tremors and stress theory
- Personal diary to track progress and body sensations
What I like: The quality of instruction is excellent. Each exercise can be accessed individually, which is helpful when you only have limited time. The language is gentle and trauma-informed, reminding you that you can stop anytime. Having a list of certified TRE providers by country is also a nice touch.
What I don’t like: The interface feels a bit dated compared to newer wellness apps. The images are small on smartphone screens, though the verbal instructions make up for this.
Pricing: One-time purchase around 3 USD/Euro
Platforms: iOS and Android
#3. NEUROFIT – Best for Somatic Nervous System Regulation
NEUROFIT takes a research-based approach to nervous system regulation through somatic exercises. Active members report feeling 54% less stressed after just one week of use. The app focuses specifically on vagus nerve activation and stress release.
This app is perfect as a companion to TRE practice. While TRE uses the tremor mechanism, NEUROFIT offers additional somatic techniques that target similar body systems. The habit tracking features help you stay consistent with your practice.
Key Features:
- Research-backed somatic exercises for stress release
- Vagus nerve reset techniques
- Habit tracking and nervous system state monitoring
What I like: The exercises are quick and easy to fit into daily life. I appreciate how the app tracks my nervous system state over time. The collection of somatic techniques feels comprehensive, and you can really feel the shifts happening in your body.
What I don’t like: The subscription cost adds up over time. Some users wish there were more free content available to try before committing.
Pricing: Free trial available, then monthly subscription required
Platforms: iOS and Android
#4. Stressless TRE – Best for Step-by-Step TRE Learning
Stressless TRE guides you through the complete TRE program with detailed video instructions. The app teaches you how to encourage your body to let go of trauma and achieve deep relaxation through the 7 physical exercises.
Each exercise is explained thoroughly through descriptions and videos. The app includes sections on understanding the releasing process and a tracking section to monitor your progress over time.
Key Features:
- 7 different physical exercises with video demonstrations
- Understanding section about the releasing process
- Progress tracking tools
What I like: The step-by-step approach makes it easy to learn TRE properly at home. The videos show each exercise clearly, and the pacing feels right for beginners. I like that it helps you understand what’s happening in your body during the tremor process.
What I don’t like: The app hasn’t been updated as frequently as some competitors. The price point is slightly higher than similar basic TRE apps.
Pricing: One-time purchase between 6 and 8 GBP
Platforms: iOS and Android
#5. Insight Timer – Best for Free TRE-Related Meditation Content
Insight Timer offers the world’s largest free library of guided meditations, including content related to trauma release, somatic healing, and nervous system regulation. With over 100,000 free meditations from 11,000 teachers, you can find plenty to support your TRE practice.
The app includes specific content on body-based healing, stress release, and trauma recovery. You can filter by length, topic, or teacher to find exactly what you need.
Key Features:
- 100,000+ free guided meditations and music tracks
- Community features to connect with other meditators
- Mood tracking and progress statistics
What I like: The sheer amount of free content is amazing. I can find meditations specifically for trauma release, body scanning, and nervous system calming. The community aspect makes me feel less alone on my healing journey. The customizable timer is great for silent practice after TRE.
What I don’t like: The huge library can feel overwhelming at first. Some premium courses require a subscription, and it’s not always clear what’s free until you try to play something.
Pricing: Free with over 100,000 tracks. Premium subscription optional at around 60 USD per year
Platforms: iOS and Android
#6. Calm – Best for Stress and Anxiety Relief Meditation
Calm is the top app for sleep and meditation, perfect for supporting your TRE practice with relaxation tools. The Panic SOS feature provides immediate help during high stress moments, and the breathing exercises help calm your nervous system.
The app includes over 500 sleep stories, guided meditations for anxiety, and a library of relaxing sounds. Programs specifically target stress management and emotional regulation.
Key Features:
- Panic SOS and body scan features for immediate relief
- 500+ sleep stories narrated by celebrities
- 7 Days of Calming Anxiety program
What I like: The production quality is top-notch. When I feel overwhelmed after a TRE session, the breathing bubble grounds me quickly. The sleep stories featuring voices like Matthew McConaughey are genuinely soothing. The daily calm meditation helps maintain consistency.
What I don’t like: Most content requires a subscription. The free version is quite limited compared to what you get with the paid plan.
Pricing: Free trial, then around 70 USD per year or 15 USD per month
Platforms: iOS and Android
#7. Headspace – Best for Beginner-Friendly Mindfulness Training
Headspace offers CBT-based exercises and guided meditations that complement TRE nicely. The app takes a structured, science-backed approach to mindfulness that helps beginners build a consistent practice. Mindful movement content also supports body awareness.
The library includes over 1,000 expert-led exercises covering stress, anxiety, focus, and sleep. Progress tracking helps you see your growth over time.
Key Features:
- CBT techniques and therapy exercises for stress reduction
- Mindful movement and body-focused practices
- Structured courses for building meditation habits
What I like: The animated guides make learning meditation feel approachable and fun. I appreciate how the app explains the science behind each practice. The SOS sessions are helpful when stress spikes. The focus music with binaural beats is great for work.
What I don’t like: The free content is limited. The app feels more “Sesame Street” in style, which may not appeal to everyone. Some experienced meditators find it too basic.
Pricing: Free trial, then around 13 USD per month or 70 USD per year
Platforms: iOS and Android
#8. Finch – Best for Gamified Self-Care and Stress Relief
Finch takes a unique approach to mental wellness by combining self-care activities with caring for a virtual pet bird. The app includes breathing exercises, mood tracking, and journaling, all wrapped in a gentle, encouraging package.
For people who find traditional wellness apps feel like a chore, Finch makes daily check-ins actually enjoyable. The app is especially popular with people managing anxiety, depression, or ADHD.
Key Features:
- Virtual pet that grows as you complete self-care goals
- Breathing exercises and first aid tools for panic and anxiety
- Mood tracking with trend insights over time
What I like: The gamification actually works for keeping me consistent. I love seeing my bird grow and go on adventures as I complete my goals. The breathing exercises during panic moments are genuinely helpful. The mood insights helped me see patterns I missed before.
What I don’t like: You have to wait hours between interactions with your bird. The premium version is pricey compared to competitors. Some wording feels a bit awkward due to translation issues.
Pricing: Free with most features. Finch Plus around 5 USD per month or 70 USD per year
Platforms: iOS and Android
#9. SomaShare – Best for Somatic Healing Practices Library
SomaShare offers over 200 practices from 80+ somatic practitioners, including yoga nidra, nervous system regulation exercises, and emotional healing tools. The app takes a trauma-informed approach to body-based healing.
This app works well alongside TRE because it offers complementary practices for nervous system regulation. You can find content specifically for anxiety relief, grounding, and moving through states like overwhelm or shutdown.
Key Features:
- 200+ somatic practices from world-renowned practitioners
- Nervous system regulation and emotional healing tools
- Yoga nidra and grounding practices
What I like: The variety of practitioners means you can find voices and styles that resonate with you personally. The practices feel genuine and trauma-informed. I appreciate that they focus on pace and safety rather than pushing too hard.
What I don’t like: Some users had trouble with the subscription process and getting refunds. The app is newer so the community is smaller compared to established apps.
Pricing: Free version available. Annual subscription around 60 USD
Platforms: iOS and Android
What Exactly Is TRE and Why Use an App?
TRE stands for Tension and Trauma Releasing Exercises. These are simple movements created by Dr. David Berceli that activate your body’s natural tremoring mechanism. When you shake or tremor, you release deep muscle tension and calm your nervous system.
The tremoring response is completely natural. Animals do it instinctively after stressful events. Humans often suppress this reflex, which can lead to stored tension and chronic stress.
Apps help you learn the 7 TRE exercises correctly from home. They also provide additional tools like meditation, breathing exercises, and tracking features that support your overall healing journey.
How Often Should I Practice TRE?
Most experts recommend starting with 2 to 3 sessions per week, about 15 to 20 minutes each. Once your nervous system adjusts, daily practice becomes safe for most people.
Always listen to your body. If tremors feel overwhelming, you can stop anytime by straightening your legs or rolling onto your side. People with complex trauma should consider working with a certified TRE provider alongside using apps.
Can TRE Apps Replace Working With a Provider?
Apps are great for learning the basics and maintaining a home practice. However, they cannot fully replace working with a certified TRE provider, especially if you have significant trauma history.
A provider offers in-person guidance and creates a safe container for your practice. Their calm, regulated nervous system helps your body feel safer during the process. Many people start with a provider and then transition to app-based home practice.