The Safe and Sound Protocol
by Dr. Stephen Porges
Reduce symptoms of anxiety, depression, PTSD, ADHD & Autism by simply listening to music
Do you ever feel like your body didn’t the memo that you’re actually safe?
Logically, you know you’re okay.
But your body? It still acts like it’s running from a bear.
Your shoulders are always tight.
Crowds drain you.
You procrastinate easy tasks.
Even little things—like background noise or someone’s tone of voice—can feel like a lot.
You might feel jumpy, wired, overwhelmed, or just plain tired of feeling like you’re stuck in high alert.
Maybe you’ve said things like:
“I’m so tired but why can’t I just relax?”
“I want to feel safe in my own skin.”
“I want to socialize, but I just don’t have the energy.”
You’re not crazy.
You’re not broken.
Your nervous system just needs some support.
This isn’t about willpower or positive thinking. It’s about giving your body a chance to actually feel safe—not just think it is.
That’s what the Safe and Sound Protocol (SSP) is designed to do.
It’s a gentle, science-backed way to help your nervous system settle, soften, and come back into balance—so you can feel more calm, more connected, and more you.
What exactly is the SSP?
The SSP is a music therapy that creates long-lasting, beneficial impacts on your nervous system.
Our nervous systems are designed to protect us from danger, but in this modern world “danger” can be sending an email, talking on the phone, or getting in an argument with a loved one.
All these things can send you body into a stress, or trauma, response like fight, flight, freeze, or fawn- causing more stress, more often.
A healthily supported nervous system makes it easier to connect with yourself and others, sleep, focus, communicate, and stay present.
Stop reacting to stressful situations and start responding!
Is the SSP right for you?
Do you want to improve the way you handle stress and respond to strong emotions without a lot of time, effort or financial burden?
Are you interested in creating a new healthy habit that provides lasting benefits, even after the program is completed?
Do you want less anxiety, depression or overwhelm without rehashing old stories?
Are you looking to reduce PTSD symptoms or simply minimize the flight, fight or freeze response, without being retraumatized?
Are you neurodivergent (ie: ADHD, ASD) and wish to increase focus, motivation and connection, simply by listening to music?
Real Results
“I am extremely thankful for the SSP and the reduction in depression, anxiety, and intrusive thoughts it has given me. I am able to enjoy life again and experience calmness. I have motivation to change my lifestyle, and I’m even optimistic about the future.”
— Trevor Conner
“The Safe and Sound Protocol has helped me recognize the inner battle between my Inner Child and my Adult. It has helped my Adult stay present.”
— Emily Burns
“After only a few weeks of the SSP, I’ve noticed that I've felt a sense of ease and general safety when spending time with people in a group setting, both virtually and in person. This is so rare for me. Usually I'm physically tense, judgmental of both myself and others, and nervous to speak. I’ve also found the misophonia I experience has decreased too.
— Kylie Lou
“When I listen to it, I feel like I’m being bathed in honey, it just feels so relaxing to my body! I'm surprised how just listening to music could make such a difference in how I feel in the out in the world too. ”
— Kim O’Brain
What does the program involve?
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Before you enroll, you’re invited to schedule a free 15 minute consultation to learn more about the program.
Once you enroll, you’ll complete intake paperwork and schedule a video call with your certified SSP provider.
During the call you’ll discuss details of the program, learn nervous system regulation techniques, and start the first listening session.
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The only equipment needed is a free app on your phone or computer and a pair of headphones.
The headphone must be over-the-ears headphones that are NOT noise canceling. It’s ok if the headphones have the noise canceling feature, as long as you can turn it off.
Due to the frequencies of the music, these are the only headphones that support this program.
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Each person’s nervous system is unique. Therefore, the length of listening sessions, and how often you listen, is unique as well.
During the intake session, you and your provider will create a personalized listening program based on your needs and desires.
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After completing the 5-hour Core program, you have the opportunity to gain access to the Balance playlist. This playlist is designed to integrate and continue the benefits of the Core program.
Six weeks after completing the Core program, you’ll be eligible to do the it again, furthering the benefits to your nervous system.
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The Core program includes:
One intake and one post program video call.
Pre and post assessments to track progress.
Multiple 5-hour music playlists to choose from.
A personalized plan for listening sessions.
Weekly check-in emails with your provider and unlimited email access to ask questions when needed.
Continued access to playlists after the program is complete and discounts on future SSP programs.
Core program: $375
Monthly subscription after the first month: $25
FAQs
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This program is suitable for children, adults and families. There are with multiple playlist options to choose from, including instrumental, pop music, and kids music.
Also, you’ll have the full support of a trained SSP provider along the way and you do not need to be a therapy client to participate.
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There are four Core program playlists, giving you a variety of music to choose from. Two playlists have songs with lyrics and two playlists do not have lyrics.
All the playlists sound similar to music found on the radio, although a little less clear in quality and typically at a lower volume.
People are usually familiar with most or all the songs on the playlists. You are able to move between playlists to find the one that fits your mood.
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During listening sessions, it’s best to do low-stimulating activities such as sitting with your eyes closed, stretching, coloring, or drawing.
Activities that raise the heart rate and increase mental activity are discouraged.
During the intake session you’ll learn nervous system regulating tools that will help support you in everyday life and while you listen.
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Absolutely! By helping to regulate the nervous system, the SSP makes it easier for you to engage in any other therapies like talk therapy, body work, physical therapy, and other integrative approaches like sensory integration and occupational therapy.
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Unfortunately, no. This program works best when under the supervision of a certified professional.
Every person has their own unique nervous system and each listening session is specifically designed to meet the needs of each individual, which means sharing the playlist is discouraged.
Also, the program price is only for one person and sharing is not allowed.
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Think of the SSP like taking your nervous system to the gym. After the gym, you might feel a little sore. The same thing could happen with your nervous system.
Each body and nervous system is different. Therefore, each person reacts a little differently to the program.
Most feel calm and relaxed while listening, and others might feel some tension (like sore after working out).
Adverse side effects are temporary and reduce when the nervous system is calm again. Common side effects can include temporarily increased symptoms of anxiety, hyperawareness, and sleeplessness.
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To read about a variety of case studies using the SSP, click here.
To read about how the SSP works to positively impact the nervous system, click here.
