What is the Safe and Sound Protocol — and how can it support your inner journey?
In today’s fast-moving world, many of us find ourselves caught in cycles of stress, anxiety, and emotional overwhelm. We long to feel safe, at ease, and more connected — to ourselves, to others, and to life. But when our nervous system is stuck in survival mode, even the most supportive practices can feel out of reach.
That’s where the Safe and Sound Protocol (SSP) comes in — a gentle, research-backed listening programme designed to help your nervous system shift into a state of inner safety. Created by Dr. Stephen Porges, a renowned neuroscientist and founder of Polyvagal Theory, the SSP is used around the world to support emotional regulation, resilience, and a deeper sense of connection.
In this post, I’ll walk you through what the SSP is, how it works, and how it can support your unique path toward inner freedom.
What is the Safe and Sound Protocol?
The Safe and Sound Protocol is a music programme that uses specially filtered music to speak directly to your nervous system — helping it soften, settle, and feel safe again.
While this music souds like normal music, it’s filtered in a specific way to stimulate the vagus nerve (a key part of your autonomic nervous system), which plays a central role in regulating your sense of safety, connection, and wellbeing.
When your nervous system begins to register cues of safety, it becomes easier to release old protective patterns, connect with your deeper self, and begin living from a place of calm, clarity, and trust.
How does the SSP work?
The SSP includes around five hours of carefully filtered music, delivered in small, manageable segments that are tailored to your nervous system’s needs. As your system learns to receive this input, it gradually begins to reattune to a deeper felt sense of safety — from the inside out.
Here’s how it unfolds:
1. Supporting the Vagus Nerve & the Felt Sense of Safety
The vagus nerve governs your stress responses, social connection, and regulation. When it’s supported through the SSP’s gentle frequency shifts, your system begins to shift out of fight, flight, or freeze, and into a more connected, regulated state. This supports emotional balance, clarity, and a greater sense of ease in everyday life.
2. Specially Filtered Music
The SSP music is designed to highlight the frequencies of human speech — encouraging your system to tune into safety and connection, rather than threat. It’s subtle, but powerful — almost like giving your nervous system a new language for calm and connection.
3. A Tailored Listening Plan
You’ll begin with a personal assessment and receive a tailored listening plan, carefully adjusted to your needs. Some people may start with just a few seconds of listening at a time; others might ease into longer sessions. There’s no rush — we always follow what your system can safely receive.
4. Emotional & Somatic Responses
As you listen, you might notice shifts — emotional releases, physical sensations, subtle openings. All of this is part of the process. Together, we hold space for what emerges and support your system to integrate gently.
What can the SSP help with?
Because the SSP works at the level of the nervous system, the benefits can be wide-ranging. While every journey is unique, here are some of the shifts people often notice:
Less anxiety and inner tension
Improved ability to regulate emotions and stay grounded
Greater resilience and capacity to navigate life’s ups and downs
Deeper connection with loved ones and with life itself
Better focus, clarity, and presence
Feeling more at home in your body
A stronger connection to your own rhythm and intuition
A deeper connection to your authentic self and your soul
The SSP can be especially supportive if you’re navigating trauma, chronic stress, burnout, or disconnection — or if you’re someone who simply wants to feel more regulated, connected, and alive in your inner world.
Why combine the SSP with coaching?
In my work, I offer the SSP not as a standalone method, but as part of an embodied coaching journey. We blend the SSP with nervous system regulation tools, somatic work, and soulful guidance to support what is truly arising for you — at your pace, in your way.
Together, we create the conditions for lasting change — not by pushing through, but by building a foundation of inner safety, trust, and connection. That’s when your soul’s deeper guidance can begin to move freely again.
If you’d like to explore this topic more deeply, here are a few places you might enjoy:
⟡ Your Nervous System Is a Portal to Your Soul
A gentle, poetic reflection on the multidimensionality of the nervous system and how it connects body, soul, and ancestral memory.
For an more in-depth educational explorations of the nervous system:
⟡ Being Who You Truly Are — And What Your Nervous System Has to Do With It
An exploration of how inner safety, nervous system regulation, and subconscious patterns shape your ability to access and express your true self.
⟡ Coming Home to Your Nervous System — Why it Makes Sense to Work With the Vagus Nerve
A clear, compassionate introduction to the vagus nerve and why it plays such a central role in wellbeing and inner connection.
⟡ The Missing Piece: Why Your Nervous System is Key to Lasting Transformation
A foundational look at the autonomic nervous system and how it influences your patterns, safety, inner growth, and capacity for change.
And to learn more about how I work with the Safe and Sound Protocol:
⟡ Nervous System Coaching with the Safe and Sound Protocol
A soft, grounded overview of my 1:1 nervous system support — blending the SSP, somatic practices, and intuitive guidance.
(Includes a short video introduction.)
Trauma-informed intuitive guide and soulful embodiment coach with a background rooted in science and spirit.
Your energy and presence are gifts to share with the world — even if they are deeply quiet. They are the very fuel that helps you transform your life and truly flourish.
You can tap into this when you ground in the essence of being you.
That’s what this blog is here to hold: reflections from my own long journey home to myself, interwoven with the insights I’ve gained through years of lived experience and training.
Warmly, Julia
This blog draws, in gratitude, on the work and wisdom of:
Dr Stephen Porges — Polyvagal Theory and the development of the Safe and Sound Protocol (SSP)
Deb Dana — Clinical applications of Polyvagal Theory in psychotherapy
Additional insights from my own professional training in (somatic) psychotherapy, medicine, trauma therapy, spiritual life coaching, and family constellations
And my own lived experience of healing from autonomic nervous system dysregulation