Safe and Sound Protocol
Regulate. Restore. Reconnect
The Safe and Sound Protocol (SSP) is a gentle, listening-based program that helps your body rediscover its natural state of balance and safety.
Using the healing power of sound, SSP creates space for calm, connection, and presence — helping you move beyond patterns of stress and into regulation.
Developed by neuroscientist Dr. Stephen Porges, SSP is grounded in Polyvagal Theory and designed to support your nervous system in feeling safe, connected, and ready to engage with life again.
​
How The Safe and Sound Protocol Helps
Through gentle listening, the Safe and Sound Protocol (SSP) helps your body find its way back to a regulated, grounded state.
​
Using filtered music that targets the vagus nerve, SSP acts as a non-invasive way to calm the autonomic nervous system and train your body to better respond to everyday stress.
As you listen, tiny muscles in the middle ear strengthen, improving your ability to tune in to sounds of safety — like human voice and connection — while filtering out those that trigger stress or defensiveness.
​
This process helps re-pattern your nervous system’s responses, building new neural pathways that make regulation more natural over time. You begin to move through life with greater flexibility and capacity, rather than getting stuck in survival states.
Those who move through SSP often notice:
-
Feeling calmer and less reactive to stressors
-
Better sleep, focus, and mood
-
Decreased sensory sensitivities
-
More ease in connection and communication
-
Increased ability to self-regulate and return to balance after stress
Subtle changes often happen first — a deeper breath, softer shoulders, easier eye contact.
Over time, these shifts create a foundation of safety that allows deeper healing to unfold.
Safe and Sound Protocol Pathways
Each pathway offers a different level of support and pacing, allowing you to move through the Safe and Sound Protocol (SSP) in a way that feels safe, flexible, and aligned with your needs.
All pathways begin with a consultation to confirm readiness, clarify goals, and design your personalized listening plan.
Self Regulation Pathway
Move through the SSP independently with light guidance.
​
Ideal if you're familiar with nervous system work.
​
Components:
-
Intake & consultation (included)
-
Personalized listening plan ($100)
-
Orientation session ($100)
-
Access to playlists ($25)
-
Two check-ins ($110 total; 30-45 mins each)
-
Resource package & email support (included)
​​
Total Investment: $335
Typically completed over 3-4 weeks
Supported Pathway
Move through the SSP with guided support and co- regulation.
​
Ideal if you're new to nervous system work or navigating higher levels of stress, anxiety, or sensitivity.
​
Components:
-
Intake & consultation (included)
-
Personalized listening plan ($100)
-
Orientation session ($100)
-
Access to playlists ($25)
-
Guided listening sessions ($105 each - 60 mins)
-
Resource package & email support (included)
​
Total Investment: Varies based on number of guided listening sessions
Most people complete the Supported Pathway with approximately 10 listening sessions
What the SSP Process Looks Like:
​
​Every SSP journey begins with connection and understanding.
​
Before any listening begins, we take time to explore your goals, your history, and what support feels right for your nervous system. From there, we move slowly, gently, and at a pace that's shaped by your comfort and readiness.
​
Here's what the process typically includes:
​
Consultation
​​We start with a conversation about your goals, stress patterns, and nervous system state. This helps us determine whether SSP is a good fit for your right now or whether it would be beneficial to build a bit more regulation capacity first.
If SSP is a fit, we'll also use this session to explore which pathway best matches your needs, and start shaping your personalized plan and how we will move through it together.
Orientation
During orientation, we review your personalized listening plan in detail and walk through the practical side of SSP.
We cover:
-
What to expect during and between listening sessions
-
How to recognize your nervous system’s signals
-
What “pacing” means for your system
-
What tools or supports may help you feel grounded
This session ensures you feel prepared, supported, and confident before beginning the listening process.
​
Listening Sessions
Listening sessions are gentle, short, and intentionally slow.
Depending on your pathway, you’ll either listen independently, or we’ll listen together with guided support.
The music is subtle and we move at the pace your system can comfortably integrate, never rushing or pushing for progress.
​
Integration & Reflection
After each phase of listening, we pause to reflect.
We’ll check in on what you’ve been noticing, what felt easy or challenging, and how your system is responding in daily life.
These reflections help deepen regulation and bring a sense of connection, awareness, and empowerment to the process.
You're also welcome to check my FAQ page - answers to some common SSP questions are already answered there.
Who SSP May Best Support
The Safe and Sound Protocol can be helpful for people who experience: ​
​
-
stress or overwhelm
-
anxiety or difficulty settling
-
sensory sensitivities (sound, light movement)
-
emotional reactivity or shutdown
-
burnout or long-term tension
-
difficulty feeling present or connected
-
a sense of being "on alert" most of the time
-
challenges with focus, patience or transitions
-
trouble accessing calm, reset, or steady energy
​
You don't need a diagnosis, label, or specific reason to explore SSP - only curiosity, a readiness for gentle change
Ready to Begin? Or Have Questions?
It starts with a conversation.
Regulate. Restore. Reconnect.
