Do everyday sounds trigger intense emotional and physical reactions? Does the sound of chewing, breathing, or typing make you feel overwhelmed, anxious, or even angry? You may be experiencing misophonia or auditory hypersensitivity.
The Safe and Sound Protocol (SSP) is a non-invasive listening therapy designed to reduce sound sensitivity, calm your nervous system, and help you feel more safe and connected in your daily life.
What is the Safe and Sound Protocol?
Developed by Dr. Stephen Porges, the Safe and Sound Protocol is a practical application of Polyvagal Theory. It uses specially filtered music to stimulate the vagus nerve, helping to calm the nervous system and reduce auditory hypersensitivity.
The protocol involves listening to specially engineered music through headphones for approximately 5 hours total (divided into shorter sessions). This listening experience trains your nervous system to feel safer and more regulated.
How SSP Works
- Vagus Nerve Stimulation: The filtered music stimulates the vagus nerve, which is responsible for calming the nervous system
- Frequency Training: Trains your ears to focus on speech-related frequencies and tune out threatening sounds
- Neural Pathway Changes: When we feel unsafe, our ears actually change shape and process sounds differently—SSP helps reverse this
- Polyvagal Theory: Based on Dr. Stephen Porges' research on how our sense of safety impacts behavior and nervous system regulation
Who Benefits from SSP?
Misophonia & Sound Sensitivity
- Triggered by eating sounds
- Breathing or throat sounds cause distress
- Keyboard typing or pen clicking
- Repetitive noises cause anxiety
- Need to leave environments due to sounds
Nervous System Dysregulation
- Sensory processing disorders
- Anxiety and panic disorders
- Post-traumatic stress (PTSD)
- Autism spectrum conditions
- Chronic stress and overwhelm
Social & Emotional Challenges
- Difficulty with social engagement
- Feeling disconnected from others
- Emotional regulation difficulties
- Sleep disturbances
- Chronic fight-flight-freeze state
Additional Applications
- Attachment difficulties
- Auditory processing challenges
- Difficulty focusing on human voice
- Overactive or underactive emotional state
- Need for improved self-regulation
Research and Clinical Outcomes
Research on the Safe and Sound Protocol shows promising results for misophonia and sound sensitivity:
Pilot Study Results
A pilot study on SSP for misophonia found:
- • 15% median reduction in misophonia severity (Misophonia Assessment Questionnaire)
- • 25% median reduction in symptoms (Misophonia Response Scale)
- • Improvements in auditory hypersensitivity and behavioral state regulation
Clinical Case Example
"By the completion of her second session, Anna reported that she was able to go to lunch with what she described as 'loud eaters' without earphones for the first time in years. She was able to meet friends for lunch at local restaurants and engage in social situations without the aid of earplugs."
Source: Unyte Integrated Listening case study
What to Expect with SSP
Initial Assessment
We'll discuss your sound sensitivities, triggers, and goals for the protocol. I'll ensure SSP is appropriate for your needs and explain how it works.
Listening Sessions
The protocol involves approximately 5 hours of listening, typically broken into 30-60 minute sessions over days or weeks. You'll listen through over-ear headphones in a safe, comfortable environment.
Supportive Presence
SSP is designed to be done with a safe, supportive person present (in-person or via telehealth). As your therapist, I'll provide guidance and support throughout the process.
Integration & Follow-Up
After completing the protocol, we'll assess changes in your sound sensitivity and nervous system regulation. SSP works best when integrated with ongoing therapy.
Important Note:
SSP is not a stand-alone treatment. It is designed to be provided in conjunction with other therapeutic approaches. It works by sending cues of safety to the nervous system, which can improve multiple areas of concern.
My Approach to SSP
I integrate the Safe and Sound Protocol with my trauma-informed therapeutic approach. Because I'm trained in both Brainspotting and SSP, I can help you address both the nervous system dysregulation (through SSP) and the underlying trauma or emotional wounds (through Brainspotting and other modalities).
SSP Benefits
Regulates nervous system, reduces auditory hypersensitivity, improves vagal tone and sense of safety
Brainspotting Integration
Processes underlying trauma, releases stored stress in the body, addresses root causes of dysregulation
Frequently Asked Questions
How long does SSP take to complete?
The protocol involves approximately 5 hours of listening total. This can be divided into shorter sessions (30-60 minutes) over several days or weeks, depending on your nervous system's capacity and response.
Will SSP cure my misophonia?
SSP is not a cure, but research shows it can reduce misophonia severity and auditory hypersensitivity. It works by helping your nervous system feel safer and more regulated, which can decrease the intensity of your reactions to trigger sounds. Results vary by individual.
Can I do SSP on my own at home?
SSP is designed to be done with the support of a trained provider. I'll guide you through the protocol and provide support throughout. Sessions can be done in-person in my Oakland office or via telehealth.
What equipment do I need?
You'll need over-ear headphones (not earbuds) and access to the SSP app on a smartphone, tablet, or computer. I'll provide guidance on equipment and setup.
Is SSP covered by insurance?
SSP is typically billed as part of therapy sessions. If you have insurance coverage for psychotherapy, the sessions may be covered. Contact your insurance provider to verify mental health benefits.
Ready to Find Relief from Sound Sensitivity?
Let's discuss whether the Safe and Sound Protocol is right for you.
Schedule a ConsultationAvailable in-person in Oakland or via telehealth throughout California