What to Do Between SSP Sessions to Support Your Nervous System
The Safe and Sound Protocol (SSP) is a powerful tool for nervous system regulation, emotional resilience, and sensory processing. But what you do between SSP sessions can be just as important as the listening itself.
Since SSP works by gradually rewiring the nervous system, your body and brain continue integrating the effects long after each session ends. Supporting this process with gentle, intentional practices can help you get the best results.
If you’re wondering how to reinforce the benefits of SSP between listening sessions, here’s what you can do to support your nervous system and maximize your progress.
Why Supporting Your Nervous System Between Sessions Matters
SSP works by training your nervous system to shift from a chronic stress response (fight-or-flight) into a state of regulation and safety.
However, if your body is used to being stuck in high alert or shutdown, these shifts can take time to stabilize.
By using simple, daily strategies, you can:
✅ Make the shifts from SSP last longer
✅ Prevent overstimulation or emotional flooding
✅ Strengthen your nervous system’s ability to stay regulated
Supporting your system between sessions allows your body to fully absorb and integrate the benefits of SSP.
What to Do Between SSP Sessions for Best Results
1️⃣ Prioritize Rest and Gentle Recovery
Because SSP stimulates deep nervous system changes, your body may need extra rest as it adjusts. Some people feel calm and energized, while others feel fatigued or emotionally drained after sessions.
💡 What You Can Do:
Allow yourself to take breaks or naps if needed.
Reduce exposure to loud environments or overwhelming social interactions.
Spend time in quiet, calming spaces to help your system integrate.
🔹 Signs It’s Working: Feeling tired, emotional, or deeply relaxed after a session is a sign that your nervous system is processing new patterns.
2️⃣ Engage in Gentle, Regulating Movement
Your nervous system is deeply connected to your body, so movement helps process the shifts happening during SSP.
However, intense exercise may be overstimulating during this time, so focus on gentle, grounding movement instead.
💡 What You Can Do:
Take a slow walk in nature to reset your system.
Try gentle stretching, yoga, or tai chi to release tension.
Use rocking motions or rhythmic activities (swinging, swaying, or bouncing on a yoga ball) to engage the vestibular system, which supports regulation.
🔹 Signs It’s Working: Feeling more connected to your body and noticing less physical tension or restlessness.
3️⃣ Support Your Vagus Nerve
Since SSP directly stimulates the vagus nerve, reinforcing its effects between sessions can help your nervous system stay in a regulated state.
💡 What You Can Do:
Slow, deep breathing (especially diaphragmatic breathing)
Humming, singing, or chanting (which also engages the middle ear muscles)
Cold exposure (splashing your face with cold water or taking a cold shower)
🔹 Signs It’s Working: Feeling calmer, more present, and able to handle stress more easily.
4️⃣ Use Gentle Sensory Input to Anchor Your System
Since SSP shifts the way your brain processes sensory input, your system may feel more sensitive or in need of soothing sensory experiences.
💡 What You Can Do:
Wrap yourself in a weighted blanket for deep pressure regulation.
Hold a soft object or textured fabric to ground yourself.
Spend time in natural sunlight to support your circadian rhythm and mood.
🔹 Signs It’s Working: Feeling less sensory overwhelm and more ease in daily environments.
5️⃣ Stay Hydrated and Nourished
Since SSP shifts the way your body regulates energy and stress, it’s important to stay hydrated and fuel your body with balanced nutrition.
💡 What You Can Do:
Drink plenty of water to support nervous system function.
Eat nutrient-dense, protein-rich meals to stabilize energy levels.
Avoid excess caffeine or sugar, which can overstimulate the nervous system.
🔹 Signs It’s Working: Feeling more stable energy throughout the day and fewer blood sugar crashes.
6️⃣ Create a Supportive, Low-Stimulation Environment
After an SSP session, your brain may need more time to process sound, emotions, and external stimuli.
💡 What You Can Do:
Limit screen time and overstimulating content after listening.
Reduce background noise and artificial lighting when possible.
Spend time in quiet, predictable environments that feel safe.
🔹 Signs It’s Working: Feeling less irritable, more grounded, and less easily overstimulated.
7️⃣ Listen to Your Body’s Signals
SSP is a unique journey for each person, so tuning into what your nervous system needs is key to getting the most from the experience.
💡 What You Can Do:
Notice if you need more breaks, movement, or quiet time.
Adjust your listening schedule if you feel overstimulated.
Trust that your body is integrating at its own pace.
🔹 Signs It’s Working: Feeling more self-aware and in tune with what helps you feel calm and supported.
What to Avoid Between SSP Sessions
To allow your nervous system to fully absorb the benefits of SSP, it’s important to avoid things that might disrupt the process.
🚫 Avoid Overloading Your System – Too much stress, socializing, or noise can make it harder for your body to integrate the shifts.
🚫 Avoid Rushing the Process – Some people want to push through sessions quickly, but this can lead to overstimulation or emotional flooding.
🚫 Avoid Ignoring Fatigue or Emotional Shifts – If you feel tired or emotional, listen to your body’s signals rather than forcing yourself to “push through.”
Maximizing Your SSP Results Between Sessions
SSP is a powerful tool for nervous system healing—but the most profound changes often unfold in the quiet moments between listening sessions.
By:
✨ Prioritizing rest and giving your system time to integrate
✨ Incorporating gentle movement and sensory-friendly practices
✨ Stimulating the vagus nerve through breathwork and calming sound
✨ Creating a soothing, low-demand environment
You can deepen the impact of SSP and support your body’s natural capacity to heal. Learn how to maximize your SSP experience and support lasting nervous system regulation, resilience, and relief.
