Safe and Sound Protocol (SSP)
A neuroscience-based intervention for emotional regulation and deeper connection
The Safe and Sound Protocol (SSP) is an evidence-based listening program developed by Dr. Stephen Porges, the founder of Polyvagal Theory. Using specially filtered music, SSP gently stimulates the vagus nerve—the part of your nervous system that governs safety, regulation, and social engagement.
When your nervous system shifts toward safety, communication becomes clearer, reactivity softens, and connection becomes easier. SSP is one of the most respected tools for supporting emotional regulation and is a powerful complement to relational work.
How SSP Works (The Science, Simply Explained)
Our nervous system continuously scans for cues of safety or threat—a process called neuroception. When the system detects threat, even unconsciously, it moves into fight, flight, or shutdown. These states directly affect how we listen, react, interpret, and relate.
Dr. Porges discovered that certain sound frequencies can help the nervous system shift out of survival states and back into connection. SSP uses these frequencies to help:
calm the autonomic nervous system
improve emotional regulation
reduce overwhelm
strengthen vagal tone
increase the felt sense of safety
When the body feels safe, deeper relational and personal change becomes possible.
Why SSP Helps Relationships
Healthy communication depends on a regulated nervous system. SSP supports relational healing by helping you:
stay grounded during difficult conversations
reduce reactivity, defensiveness, and misinterpretation
repair more easily after conflict
access empathy, clarity, and presence
stay connected instead of shutting down
respond from your Wise Adult rather than old patterns
It doesn’t replace relational skill-building—it amplifies it.
How Long Does SSP Take?
SSP is delivered over five guided sessions, typically completed within 3–5 weeks, depending on your nervous system’s sensitivity. You’ll receive personalized pacing and four months of app access for additional integration if appropriate
What Happens in an SSP Session?
Each 50-minute session includes:
Listening to the filtered music at a pace tailored to your system
Somatic tracking to observe activation, settling, or shifts
Grounding and regulation tools to support your body
Integration, connecting the experience to patterns in daily life
Between-session monitoring for safety and personalized adjustments
SSP is not just music—it’s an attuned, guided nervous system process.
Is SSP Done Alone or With My Partner?
SSP is completed individually, as each nervous system responds differently and requires personalized pacing. Many couples choose for both partners to complete SSP separately for deeper relational transformation.
What Results Can I Expect?
Every nervous system is unique, but many clients experience the following:
Nervous System Improvements
reduced anxiety or overwhelm
fewer shutdown or freeze responses
greater emotional stability
improved stress tolerance
Relational Shifts
clearer communication
easier repair
less defensiveness or reactivity
deeper presence and attunement
Internal Changes
more resilience
increased self-regulation
greater access to calm
feeling more grounded in your Wise Adult
Clients often describe SSP as the moment things finally “clicked.”
