More Rest
More recovery.
More contact
with your body.
A guided listening program for people whose bodies don't know how to relax anymore. At home, at your pace, with personal guidance.
Your head has long known that you are safe. But your body has not yet received that message. You stay alert when you want to sleep. Tense when you want to relax. Tired, but still on. That's not a character flaw. It's a nervous system that no longer knows how to slow down. The RRP helps your body relearn that. Not via talking or analyzing. Just through listening. At home. In your own chair.
- Certified Unyte provider
- 1,100+ supervised programs
- Personal intake included
- € 300 - one-time - 12 months
- Remote guidance
Maybe you recognize this.
RRP is used by people who have tried many things and are still looking for that one deeper layer. Many of them recognize this:
These are not signs of weakness. They are signals from a nervous system that has been in survival mode for so long that it has forgotten how to relax. RRP helps your body remember that. Quietly. At your pace.
What is the difference between RRP and SSP?
Both programs were developed by Unyte and based on Dr. Stephen Porges' polyvagal theory. They work on the same nervous system, but each addresses a different layer.
| Aspect | SSP - Safe and Sound Protocol | RRP - Rest and Restore Protocol |
|---|---|---|
| Primary focus | Safety, voice frequencies, social contact | Rest, rhythm, body awareness and recovery |
| Often used in | Over-stimulation, trauma, social tension | Sleep, exhaustion, downtime, chronic complaints |
| How it feels | Active, conscious, sometimes more intense | Quiet, deep, restorative |
| Music | Filtered vocal music | Rhythmic, body-oriented music |
| Use together? | Yes. Many people use both at different times. | |
What people are saying after the RRP
Clients' own experiences, shared with permission. Names have been changed for privacy.
“I went through some of the toughest moments of my life this past month. I became homeless and lost my safe place. The RRP and the SSP helped me survive that. What otherwise would have felt unendurable. For the first time in a long time, peace didn't feel like something I had to force.”
“My sleep changed gradually. I didn't notice it right away. But after a few weeks, my sleep was more restful. I woke up less often and felt more present in the morning.’
“There are small changes that go very deep. There is more space inside. I can look hard truths straight in the face now without collapsing. That's huge.”
You listen. Your body understands the rest by itself.
Most forms of help require something of you. You have to talk, think, analyze or practice. RRP doesn't ask anything. You listen. Your nervous system receives the signal. The change begins without you having to do anything.
Your nervous system is constantly, unconsciously, picking up signals of safety or threat. Dr. Porges called that neuroception. The RRP sends signals of safety at exactly that unconscious level. Therefore, you don't have to think anything about it.
Where the SSP works with safety and social connection, the RRP goes a layer deeper. To peace, rhythm and feeling your body from the inside out. Many people experience the RRP as quieter and softer than the SSP. Sometimes even almost meditative. Without any effort on your part.
Many forms of help work from top to bottom: talking, thinking, analyzing. The RRP works the other way around. From the body to the head.
“Stealth meditation.”
Dr. Porges also calls the RRP ‘stealth meditation. Hidden meditation. The program reaches your nervous system without you having to direct it. You don't have to learn anything. You don't have to do anything right. That's exactly what gives many people such relief.
How does the RRP work?
RRP is not a relaxation app. It is a guided listening program built on decades of nervous system research. All you do: listen. The music does the rest.
Music that understands your nervous system
The music is composed with Sonocea® Sonic Augmentation Technology., a patent-pending technology that audio innovator Anthony Gorry developed with Dr. Porges. The composition follows endogenous biological rhythms: heartbeat, breathing, the slow waves of your digestion. Without you having to consciously control it.
From your head to your body
RRP focuses on the connection between your belly and your brain. On your digestion, your heartbeat, the tension in your diaphragm. This ability to feel your own body from the inside out is called interoception. With chronic stress, this often gets disrupted. The RRP helps calibrate it.
More space, less defense
A nervous system at rest is no longer on the defensive. Space is created. Space to feel things without drowning in them. Space to recover. Space to react differently than you are used to.
What words do not achieve
Some experiences are deeper than language. Your body stored them long before you had words for them. RRP works at that level. Not through conversation or insight, but through rhythm and sound. Directly to the source.
Early research findings
Pilot data show promising improvements in sleep, anxiety, mood and recovery. Small sample sizes, but consistently positive. Includes an ongoing large-scale study of U.S. veterans funded by the U.S. Department of Defense. You can read the full results below.
Your pace, not ours
After your intake, we tailor the schedule to your nervous system. We always start gently. There is no rush. A nervous system that has been under pressure for a long time deserves time to change quietly.
First results from practice
Self-reported improvements of participants after at least one hour of RRP measured with validated clinical scales.
Early pilot data from Unyte (2024), self-reported. Methodological context, caveats and sources: see The science behind RRP further down. Source: Unyte / iLs.
The three modes of the nervous system - more explanation
Your nervous system has three modes. A resilient system moves smoothly between those modes depending on what the situation demands. With prolonged stress or trauma, it can get stuck. You are then chronically stuck in one position, even when it is no longer needed. RRP helps to bring that mobility back.
Security & connection
You feel calm, present and connected. You can learn, recover and really connect. This is where the RRP ultimately guides your nervous system.
Action & survival
Your body is ready for action. Increased heart rate, muscle tension, constant alertness. In real emergency, this is useful. When chronically on, it eats up energy you need elsewhere.
Closure or deep recovery
Under threat, the system withdraws: fatigue, apathy, emotional flattening. But under security, this state has a second face: deep rest, sleep, digestion, cellular recovery. The RRP focuses primarily on restoring this resting side of the dorsal position. This distinguishes it from the SSP, which focuses on ventral connection.
Maybe this is the time.
You don't have to force anything. Just starting is enough.
After your registration you will receive a personal intake. You fill it in when you are ready. No time pressure. No compulsory sessions. Just a quiet first step.
More than 1,100 guided programs. Personalized, from start to finish.
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Certified Unyte provider We are officially certified by Unyte. That is the organization that develops the RRP and SSP programs in collaboration with Dr. Stephen Porges. Not everyone is allowed to offer these programs. We are.
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Clinical supervision by a GZ psychologist Shahera el Katib is a GZ psychologist and BIG registered (BIG: 89919609425). That means each program is under the supervision of a licensed health care professional. You don't just get an app. You get clinically sound counseling.
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Online counseling since 2010 Based in Utrecht, we have been counseling people online since 2010. Clients in the Netherlands, Germany, Belgium, the United Kingdom and the United States. No fixed video sessions, no time to fit into your schedule. You decide when to listen and when to contact.
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Personal intake for everyone We read each intake ourselves and write each schedule personally. Your sensitivity, your history and your pace determine the plan. There is no standard approach because no two nervous systems are the same.
Officially certified Unyte Health provider - Rest and Restore Protocol (RRP) and Safe and Sound Protocol (SSP)
Here's how it works
After your application, you don't have to do anything else. We will send you the intake and then guide you step by step. No rush, no pressure, no video call to schedule. We personally supervise a limited number of programs at a time to ensure quality.
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You sign up You will immediately receive your confirmation and access to the personal intake. You don't have to start listening yet. There is no time pressure.
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You complete a personal intake We ask about your sleep, your sensitivity, your stress level and your body perception. That's how we get to know your nervous system. You fill it out at your convenience. There is no deadline.
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We create your listening schedule Based on your intake, we will write a personalized schedule for you. Are you sensitive or have you reacted strongly to stimuli before? Then we start extra carefully.
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You listen at home through the app Through headphones, earbuds or a good speaker, in an environment where you can sit or lie quietly. Always turn off sound adjustments such as extra bass, equalizer or noise reduction. These can interfere with the effect of the program.
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You get guidance when you need it Have questions, or unexpectedly strong reaction? Get in touch. Together we'll see what's going on and adjust the schedule as needed. You never have to figure it out on your own.
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You build quietly The goal is not to get done as quickly as possible. The goal is to give your nervous system space to really change. Sometimes that means less listening, more rest and more time. That's not a shortcoming. That is exactly how it works.
Everything included. No surprises afterwards.
One fee, twelve months of counseling, personalized schedule. No subscription, no set sessions, no extra fees.
- 12 months of access to the RRP via the app
- Personal written intake
- Customized listening schedule
- Guidance on building
- Help with sensitivity or reactions
- Practical tips for daily practice
- Remote guidance, no fixed video sessions
- Clear instructions before you start
No subscription. No recurring fees. One payment and 12 months of access to the program, app and guidance. You always see the price clearly before you checkout. No fine print, no hidden fees.
What clients of SoundTherapy say
Shared with permission, names changed for privacy. Individual results may vary.
“I felt my body again. I was living almost only from my head. The RRP helped me feel my body from the inside again. Without it becoming overwhelming. That was new to me. I am sensitive to stimuli and was afraid it would be too much. But by starting calmly, it remained achievable. That gave me confidence.”
“I have always been concerned with this subject. But I could never afford the corresponding help financially. I am so glad that this is different now.”
“Small changes that go very deep. My sleep is better. There is more space inside. I can look difficult things straight in the face now without collapsing.”
The science behind RRP
There has been a quiet shift within mental health care over the past few decades. For a long time, the emphasis has been on talk therapy and cognitive techniques: top-down, from the mind to the body. With chronic stress and trauma, those methods often turn out to get stuck when the body is still in survival mode. The nervous system then refuses, no matter how much you talk or analyze, to let go.
Therefore, a complementary approach emerged that we bottom-up mention: first restore the physiological basis of safety, so that higher cognitive functions can then work effectively. The Rest and Restore Protocol fits into this movement. It targets the nervous system directly, through sound and rhythm, without having to understand, memorize or practice anything.
What the polyvagal theory means for your nervous system
The Rest and Restore Protocol is built on the polyvagal theory, formulated in 1994 by Dr. Stephen Porges. The theory describes the autonomic nervous system as a hierarchical three-part system.
- The ventral vagal position is associated with safety, social connection and the so-called social engagement system.
- The sympathetic position puts your body in action mode: fight-or-flight, with increased heart rate and alertness.
- The dorsal vagal position has two faces. Under threat, it causes freezing or dissociation. Under safety, on the contrary, it causes deep rest, recovery, digestion and cellular repair.
The latter is the primary focus of the RRP. Whereas the SSP focuses on restoring ventral connection (social contact, safety in interaction), the RRP helps the nervous system regain the homeostatic, calming side of the dorsal position. This is also why, for many people, the RRP feels quieter and softer than the SSP.
Two concepts keep recurring in Porges' work. Neuroception is your nervous system's unconscious ability to detect whether a situation is safe or threatening faster than your conscious thinking. With prolonged stress or trauma, that detection system often becomes dysregulated: neutral stimuli are unconsciously labeled as threatening. Interoception is the ability to feel your own body from the inside out: heartbeat, breathing, tension, hunger, emotions. About 80 percent of the vagus nerve consists of so-called afferent fibers that send these signals upward, from your organs to your brain. With chronic stress, this channel also often becomes disrupted, resulting in dissociation on one side or catastrophizing on the other.
The RRP works at exactly this unconscious level. It sends, through sound and rhythm, signals of safety that the nervous system can receive directly, without you having to think or do anything.
Sonocea® Sonic Augmentation Technology - how the music is constructed
The music in the RRP is not relaxation music. It is composed with the patent-pending Sonocea® Sonic Augmentation Technology., developed by audio innovator Anthony Gorry in collaboration with Dr. Stephen Porges.
The compositions are built algorithmically based on endogenous biological rhythms, or the natural rhythms of your resting breathing, heart rate, blood pressure fluctuations and the slow peristalsis of your digestive tract. The mechanism of action is called homeostatic entrainment: a biophysical phenomenon in which two oscillatory systems synchronize with each other. By listening to Sonocea rhythms for long periods of time, your internal physiological rhythms begin to couple with external acoustic rhythms, resulting in increased parasympathetic activation, higher vagal tonus and support of the slow-wave sleep phases essential for recovery.
It is completely passive. No breathing exercise, no meditation instruction, no focus requirement. That's why Dr. Porges calls it ‘stealth meditation’: hidden meditation. It reaches your nervous system without you having to direct it.
Clinical pilot data (2024)
In 2024, Unyte Health collected data from participants in the RRP measured with internationally validated clinical scales: GAD-7 (anxiety), PHQ-9 (depression), AIS (insomnia) and the Brain-Body Center Sensory Scales (trauma and gastrointestinal complaints). Two numbers for each domain: how many people reported noticeable improvement, and how many people dropped below the clinical threshold (from clinical to subclinical level).
| Domain (measuring instrument) | Improvement | To subclinical level |
|---|---|---|
| Generalized anxiety (GAD-7). | 93% | 67% (score < 10) |
| Trauma and PTSD symptoms. | 88% | 72% (score < 30) |
| Clinical depression (PHQ-9). | 82% | 68% (score < 10) |
| Insomnia (AIS) | 76% | 44% (score < 6) |
| Digestive and abdominal complaints (BBC) | >50% | substantial decrease |
These are early pilot data. The data are self-reported, the samples by domain are limited, and no randomized controlled trial (RCT) is available at this time. What the numbers do say: the direction is consistently positive and the effects are remarkably large. What they do not yet say: conclusive evidence for all patients in all circumstances. This is precisely why we work with a personalized written intake, a cautious build-up and guidance that moves with how you respond. For some people, the RRP works quickly and clearly. For others subtle and gradual. We adjust the schedule accordingly.
Independent validation - DoD research
In 2024, the U.S. Department of Defense (DoD) awarded a research grant of $3.8 million up to The Ohio State University for a large-scale clinical trial of both the SSP and the RRP, specifically in veterans with post-traumatic stress. The research is IRB-approved (similar to Dutch medical ethics review boards) and is studying the combination of these neuroacoustic programs with established trauma-cognitive therapies, such as Cognitive Processing Therapy.
As far as we are concerned, this is the most important signal: a major institutional body considers this method robust enough to attribute substantial independent research to it. This does not yet change the early stage of the scientific field, but it says something about the seriousness with which the method is being approached internationally.
Sources and further reading
- Porges, S.W. (2025). Polyvagal theory: current status, clinical applications, and future directions. Clinical Neuropsychiatry, 22(3), 169-184.
- Unyte Health (2024). Whitepaper: Nervous System Regulation Through Listening. Available from integratedlistening.com.
- The Ohio State University (2024). Department of Defense Grant - Research on SSP and RRP in PTSD veterans ($3.8 million). Announcement available via Unyte Integrated Listening.
- A more extensive scientific deep-dive on this website is in preparation.
Your questions, answered
What is the Rest and Restore Protocol?
The Rest and Restore Protocol (RRP) is a guided listening program from Unyte built on Dr. Stephen Porges' polyvocal theory. You listen to specially designed music and rhythm at home. That music acts on your autonomic nervous system and can help you move toward greater rest, recovery and body awareness.
You do it at home, through an app, with a personalized schedule and guidance. You don't have to tell anything or pick up anything. You just listen.
What is the difference between RRP and SSP?
The SSP works through voice sounds and safety frequencies. It focuses on social contact and reducing overstimulation. The RRP works through rest, rhythm and connecting with your body from within. It focuses on deep physiological rest, sleep and recovery.
The SSP feels more active to many people. The RRP quieter and softer. Some people use either one. Others use them side by side at different times. Not sure which suits you better? Send us your situation →
What headphones or speakers do I need?
For the RRP, you can use either over-ear headphones or in-ear earbuds. Both work fine. You can also listen through a good speaker, such as a soundbar or a good quality smart speaker.
While listening, always turn off all audio adjustments. Think of extra bass, equalizer settings or noise reduction. These can interfere with the rhythm and frequency structure of the program.
Is RRP a medical treatment?
No. RRP is a supervised listening program, not a medical treatment. It does not replace care from your doctor, psychologist or therapist, nor is it offered that way. You can use it well alongside professional care. Many people do.
Can I do RRP at home?
Yes. RRP is meant to be done at home, via the app. No travel time, no waiting room, no treatment room. You listen in your own chair, in your own environment. After listening, you can sit quietly. That's just the point.
Before you start, you will receive clear instructions on volume, listening time and what to do if your response is stronger than expected.
What if I am very sensitive to stimuli?
Then we start extra quietly. Shorter sessions, more break days, a slower build-up. We adjust the schedule completely to your sensitivity. There is no minimum and no threshold.
Many sensitive people experience relief when they find that at RRP they don't have to perform anything. No good session, no bad session. Just listening.
Should I talk about my past?
No. RRP is a listening program. You don't have to tell anything, pick up anything, discuss anything. Your body does the work. You only have to be present.
Can I combine RRP with therapy?
Yes. Many people use RRP as an adjunct to therapy. A calmer and safer nervous system also makes other forms of help more effective. Tell your therapist you are using it. It's good for alignment.
Is RRP suitable for children?
Yes. RRP can also be used with children. We completely tailor the schedule, session length and instructions to the child's age and situation. A separate intake is always the starting point.
What if I get emotional while listening?
Pause or stop if it becomes too much. You don't have to keep anything up. Contact us if a reaction persists strongly or if you don't know what to make of it. Together we'll see what's going on and adjust the schedule as needed.
What happens after payment?
You will receive immediate confirmation and a link to the personal intake. You don't have to start right away. After the intake, we will create your schedule and connect. Everything goes at your pace. There is no time pressure and no obligation to start quickly.
What do we know scientifically about RRP?
RRP is a relatively young program. The science behind it is based on the work of Dr. Stephen Porges, who has been developing the polyvagal theory for decades. Early pilot data from Unyte (2024) show promising improvements in sleep, anxiety, mood, trauma symptoms and digestive complaints. The samples are small and the data are self-reported. More independent research is needed. We are transparent about what we know and what still needs to be researched.
A comprehensive rationale, including table, methodological context and sources, can be found in the block The science behind RRP above.
Is the science behind RRP uncontroversial?
As with any living scientific model, it is debated. In 2026, a group of researchers (Grossman and colleagues) published in Clinical Neuropsychiatry a critique of parts of polyvagal theory, especially specific evolutionary and anatomical assumptions, such as which vertebrates have which vagal fibers. There has been an extensive response from the Polyvagal Institute and clinicians worldwide.
As far as we are concerned, the most important thing is this: polyvagal theory is currently the most clinically useful model the mental health community has to explain what happens physiologically in chronic stress, dissociation, freezing and recovery. The Trauma Therapist Institute, which has trained more than 20,000 clinicians, puts it this way: you don't let go of a workable clinical model until there is a better alternative. There isn't yet.
For you as a participant in RRP, it means concretely: whether or not a fish has a myelinated vagal nerve matters little. What matters is whether people are helped. Our experience as well as the early pilot data point in the same direction. We remain transparent about what we know, what still needs to be researched, and adapt our guidance to current science.
Perhaps your body has needed this for a very long time
You don't have to prove anything. Just starting is enough.
You listen at home, in your own environment, at your convenience. With a personalized schedule and guidance that is there when you need it. Sign up and receive the intake. When you start is up to you.
Not sure yet if RRP is for you?
That's fine. Send us a short message about your situation. We'll listen, think with you and give you honest advice. No sales pitch, no pressure, no obligation.
Are you unsure between SSP and RRP? There is no universally correct order. Some people start with SSP and add RRP later. Others start immediately with RRP. And some alternate them, depending on what the nervous system needs at the time. We like to think with you.
© 2026 SoundTherapy - part of BrainArts, Utrecht - KvK: 97386340 - BIG: 89919609425