Rest & Restore Protocol (RRP) | Safe and Sound Protocol UK

Do you find it difficult to slow down, deeply relax or recover from stress?

The Rest & Restore Protocol™ (RRP) is a gentle, music-based listening programme designed to support nervous system regulation, helping the body access deeper states of rest, recovery and restoration.

Developed by Dr Stephen Porges and Anthony Gorry, RRP uses specially engineered music based on the body’s natural physiological rhythms. You simply listen through headphones and allow the experience to unfold. There are no breathing exercises to follow and no particular state you need to achieve.

How does RRP work?

Our bodies have natural rhythms involved in processes such as breathing, heart rate, blood pressure and digestion. Stress and nervous system dysregulation can disrupt these rhythms.

RRP uses subtle rhythmic changes embedded within music to work with these physiological processes, supporting the nervous system in moving towards greater balance and homeostasis.

Rather than requiring you to consciously relax, the programme is designed to work from the bottom up. Your job is simply to listen.

Who might benefit from RRP?

RRP may be worth considering if you find it difficult to properly switch off and rest, feel depleted following prolonged periods of stress, or would like additional support with nervous system regulation and recovery.

People may notice changes in areas such as relaxation, sleep, stress recovery, energy, emotional regulation and connection with themselves. Everyone responds differently, however, and specific outcomes cannot be guaranteed. Unyte’s research into RRP is continuing.

What does the programme involve?

RRP consists of ten 30-minute tracks, making five hours of listening altogether. The programme progresses gradually, with the acoustic features becoming more complex as you move through the tracks.

Your first listening session takes place with me online so that we can see how you respond and decide on an appropriate pace. After that, most people can listen independently at home, with ongoing support and monitoring from me.

For people who tolerate RRP comfortably, the usual approach is a complete 30-minute track with at least one day between listening sessions. If you are more sensitive to the programme, we can shorten sessions, leave longer between them, pause during listening or repeat earlier tracks.

Frequently asked questions

Do I need to do anything while I’m listening?

No. In fact, one of the guiding principles of RRP is “Go with the Flow”. You are encouraged to be passive rather than deliberately controlling your breathing or trying to make yourself relax. You can simply get comfortable and listen.

Can I listen at home?

Yes. Following an initial supported session, RRP can be delivered through independent listening at home. I will continue to monitor and support you as you progress through the programme.

How often do I listen?

The standard programme uses 30-minute listening sessions with at least one day between sessions. Some people benefit from progressing more slowly.

Can I listen before bed?

Yes. Some people report that listening before bed helps them fall asleep, stay asleep or experience deeper sleep. Occasionally RRP can lead to vivid dreams or make sleep more disruptive, in which case we can change the timing of your listening.

Is RRP suitable for everyone?

RRP is considered low risk for most people, but it isn’t necessarily appropriate for everyone. I will ask you for some relevant information before you begin so that we can consider whether RRP is suitable for you and how it should be delivered.

What if I experience something uncomfortable?

Responses vary. Some people may temporarily experience tiredness, increased anxiety or arousal, headache, digestive changes, vivid dreams, dizziness or emotional changes. You can pause or stop listening at any time, and we can adjust your programme in response to what you experience.

What if I have tinnitus?

Please tell me if you currently have, or have previously experienced, tinnitus or ringing in your ears before starting RRP. Unyte recommends particular caution around tinnitus and its listening programmes may not be appropriate in these circumstances.

Is RRP the same as the SSP?

No, they have different aims and use different acoustic technology. RRP is particularly focused on restoration and homeostasis, supporting self-regulation, recovery and physiological balance, while SSP focuses more specifically on social engagement and autonomic regulation.

Interested in exploring whether RRP is right for you?

Book an assessment

The first step is to book an assessment. This involves a couple of questionnaires and a half hour meeting with me on Zoom. I’ll explain how the programme works, consider any relevant health or hearing issues and discuss how I can support you as you progress through the listening programme.