Safe and Sound Protocol: How Music Can Help Us Heal

As researchers learn more about the mind-body connection, mental health professionals are developing new therapies that offer different ways of healing. While we might be more familiar with traditional talk therapies, other approaches can also reduce anxiety, help develop emotional regulation, and cope with difficult changes. One such approach is the Safe and Sound Protocol, which uses auditory stimulation to calm your nervous system.

What is the Safe and Sound Protocol?

The Safe and Sound Protocol (SSP), along with the Polyvagal Theory, was developed by Dr. Stephen Porges. The vagus nerve extends from your cranium through the abdominal cavity and is involved with the parasympathetic nervous system. Your vagus nerve plays a role in how and when you feel calm and at rest. (This is the counterpart to your sympathetic nervous system, which activates your “fight or flight” mode.) The goal of SSP is to stimulate the vagus nerve so you feel at ease. That is done by listening to specially filtered music designed to exercise the middle ear muscles. What you listen to in SSP sessions isn’t just any music—it’s been carefully modified to ensure that the frequencies are in the optimal range for promoting a deep sense of safety.

How does SSP work?

SSP is a non-invasive way of accessing the nervous system—it’s all done through auditory stimulation. It’s also very different from traditional talk therapy. This type of therapy consists of a series of listening sessions, each typically lasting about an hour. During them, you’ll listen to filtered music through headphones in a quiet, comfortable setting. These sessions are usually done over the course of five consecutive days, but the timeline can be adjusted to meet your needs. With your therapist, you’ll exercise and tune your middle ear muscles. As you listen, you’ll pay attention to shifts inside your body. During your five days, you’ll shift your nervous system from a state of defensiveness and hypervigilance to one of safety.

The benefits of SSP

• Stress Reduction

Patients often report feeling less anxious and more grounded after completing the SSP sessions. The goal is to return your nervous system to its resting, relaxed state. That is particularly beneficial for those with generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), and other anxiety-related conditions.

• Improved Social Skills

For people with social communication difficulties, such as those on the autism spectrum or with social anxiety, the SSP can be a game-changer. SSP enhances the brain’s ability to process social cues and human speech. That means they can improve their communication skills and mutually understand others.

• Better Emotional Regulation

SSP helps people have better control over their emotional responses by promoting a balanced nervous system state. Because of that, they become more able to roll with the punches, have more patience with others, and avoid wildly shifting between emotions.

Is SSP right for you?

SSP is not a one-size-fits-all solution. That is, some people who suffer from specific traumas or sensory issues or are currently experiencing abuse might not benefit from SSP. It is a treatment that should be used responsibly and appropriately. It is important to work with a trained SSP therapist who can evaluate you and meet your specific needs. Some people may also experience temporary discomfort or emotional release during the SSP sessions. A good SSP therapist is equipped to help their client cope with these more difficult moments. If you or a loved one struggles with anxiety, social engagement difficulties, emotional dysregulation, or trauma, the SSP may be worth exploring.

To find out more about whether Safe & Sound Protocol therapy is an appropriate treatment for you, please reach out to us.