ssp: safe and sound protocol

What if something as simple as listening to music could help us feel safer—and more connected?

Well, you might just be in luck!

The Safe and Sound Protocol (SSP) is a sound-based program designed to help your nervous system shift out of a stress response and into a more regulated, connected state.

It’s not therapy, and it’s not just music for relaxation—it's a research-backed tool that uses filtered sound to support emotional regulation, sensory processing, and social connection.

Developed by neuroscientist Dr. Stephen Porges, SSP is grounded in the Polyvagal Theory, which explains how our autonomic nervous system responds to safety, danger, and connection. It’s used by a wide range of professionals—including therapists, educators, and coaches—as part of a broader support process.

To understand how SSP works, it helps to get familiar with a few core concepts from Polyvagal Theory.

You can find full blogs on each of these here if you want to dig deeper

1. Polyvagal Hierarchy

Our nervous system shifts through a predictable set of states—and whichever one is leading in the moment shapes how we think, feel, move, and connect.

Ventral vagal – calm, connected, socially engaged
Sympathetic – mobilized, activated for fight or flight
Dorsal vagal – collapsed, withdrawn, or shut down

When we’re stuck in a a state of defense, it can be hard, even impossible to access connection, curiosity, and regulation. SSP helps gently support a shift up the ladder, toward greater safety and presence.

2. Neuroception

Before we think, plan, or respond, our body is already scanning for danger or safety.

This subconscious process, called neuroception, is how the nervous system decides what state to shift into. It picks up on cues from outside the body (through the five senses), inside the body (like changes in heart rate, breathing, muscle tension, digestion, etc.), and between us and other people (tone of voice, facial expressions, proximity).

SSP helps tune the nervous system to recognize and respond to cues of safety more accurately. It supports the system in moving out of chronic defense and into a place where connection feels possible.

3. Co-Regulation

Humans are social creatures—and our ability to regulate stress, emotion, and attention is deeply shaped by connection. Regulation starts in relationship—and even as adults, we still depend on connection to support it.

SSP doesn’t replace co-regulation, but it can support the nervous system in becoming more available for it. When we feel safer internally, it becomes easier to trust and connect with others.

How SSP Works: The Science Behind the Sound

Our nervous system doesn’t just listen to words—it listens to tone. It’s constantly tuning in, asking: “Does this feel safe… or not?”

Just like certain sounds—like a fire alarm, a revving motorcycle, or the low hum of an HVAC unit—can make your body tense up without warning, other sounds can calm us instantly.

Think of the sing-song voice we use with babies or pets: soft, rhythmic, melodic. That vocal quality is called prosody—and according to Dr. Stephen Porges, it’s one of the key ingredients that helps the nervous system feel safe and connected.

But here’s the thing: when we’re stuck in a defensive state—chronically stressed, hypervigilant, or shut down—our system can stop recognizing those safe cues. The prosody might still be there… but we aren’t able to pick up on it.

That’s where SSP comes in. It uses specially filtered music to do a few powerful things:

Highlights the vocal frequencies our nervous system recognizes as safe (those melodic, soothing tones we instinctively trust)
Reduces low-frequency background noise, which often overwhelms people with sensory sensitivities
Stimulates the vagus nerve through the middle ear, this is called acoustic vagal stimulation
Engages the muscles that connect the face, heart, breath, and voice, the structures that make up your Social Engagement System

In short? SSP can help our nervous system re-learn how to hear safety—so it can shift out of protection mode and back into connection.

What Does SSP Look Like in Action?

The Safe and Sound Protocol isn’t just one program—it’s a three-part listening series, each with its own purpose:

SSP Connect is the gentlest entry point. It uses music that’s unfiltered to help the nervous system begin tuning in, building familiarity, and laying a foundation for safety—especially helpful for those who are highly sensitive, shut down, or brand new to regulation work.
SSP Core is the heart of the protocol. This is the filtered music that stimulates the vagus nerve through prosodic cues, helping the nervous system shift out of chronic defense and into states of connection and regulation. It’s where the deeper work happens—but it also requires the most care and support.
SSP Balance is designed to help integrate and maintain the gains made in Core. It’s a gentler follow-up that can support ongoing regulation, attention, and resilience—without overwhelming the system.

The Heart: SSP Core

Like Connect and Balance, SSP Core is a 5-hour listening program.

Most people listen to no more than 30 minutes a day, and many need to go even slower. The pacing is completely flexible and guided by your body—not a timeline.

Sessions are supported by a trained provider or coach, either in person or remotely, who helps track how your system is responding and when to pause, slow down, or keep going.

You can also choose from several different playlists to match your age, preferences, and nervous system sensitivity:

Original – Adult-focused music with lyrics
Wonder – Child-focused music with lyrics
Groove – Upbeat instrumental tracks
Groove (Instrumental) – Same rhythms, no vocals
Freely – Melodic, ambient-style instrumental tones

These options allow SSP to meet your nervous system exactly where it is—without overwhelming it.

What Shifts Might You Notice?

SSP doesn’t force regulation—it makes it more accessible.

When the nervous system starts hearing safety again, people often describe changes like:

Feeling calmer, more grounded, or more present
Increased tolerance to sensory input (like noise or busy environments)
Easier eye contact and social engagement
Improved ability to speak, process language, or follow directions
Better sleep, emotional control, or transitions
A return of curiosity, playfulness, and motivation

Everyone’s system responds differently—because healing isn’t linear, and regulation isn’t one-size-fits-all.

SSP isn’t a quick, stand-alone fix. It’s a gentle invitation.

By tuning your nervous system back toward connection—through the very tones it’s wired to respond to—it opens the door for real, lasting change.