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Polyvagal Theory and the Rest and Restore Protocol (RRP)

  • Sep 18
  • 9 min read
A Man Listening to Music
A Man Listening to Music

Body-Mind Connection

A woman looking at the mirror
Connecting With Yourself

Over time, we’ve come to understand that the mind and body are deeply interconnected — or at times, disconnected. When this connection is strong, we build the foundation for growth, learning, and wellbeing. But when it is disrupted, the effects ripple outward.

Our ability to process sensory and motor information directly influences higher brain functions such as learning, communication, and attention. Research shows that neurodivergent individuals — including those with ADHD, autism, or dyslexia — often face executive function challenges and emotional or sensory dysregulation due to an imbalanced nervous system. This imbalance can make everyday activities harder and affect how we connect with ourselves and others.


Looking for Homeostasis

By understanding how the body regulates itself, we can take steps to achieve homeostasis — the balance between physical and emotional well-being. Yet in today’s fast-paced world, this balance is hard to sustain.


Traditional treatments may bring relief, but many people with anxiety, depression, ADHD, ASD, or PTSD still struggle. More are beginning to see that emotional state is central to progress. When we feel unsafe or on edge, our defences rise, and therapy or counselling becomes less effective. True balance comes from regulating the nervous system so we can respond to life’s challenges with flexibility.


For many neurodivergent individuals, that balance is harder to find, as their bodies may stay overactive (anxious), underactive (numb), or swing between both — leaving everyday life unstable, even when it looks calm from the outside.


Reset Your Nervous System
Reset Your Nervous System

The Autonomic Nervous System (ANS)

The autonomic nervous system (ANS) is central to regulating vital functions like heart rate, breathing, and digestion. It acts as a communication pathway between the brain and body, helping us adapt to changing environments. A key player in this system is the vagus nerve — the longest cranial nerve — extending from the brainstem all the way to the stomach, with wide-reaching influence on health and well-being.


Polyvagal Theory

Dr. Stephen Porges’ Polyvagal Theory explains how the vagus nerve regulates both emotional and physiological states. This breakthrough in neurobehavioral science has reshaped our understanding of how the autonomic nervous system responds to stress, anxiety, and trauma. It shows why shifting thoughts, feelings, and behaviours is difficult when the nervous system remains stuck in defence.


By learning to regulate the nervous system, however, we can reshape our responses to life’s challenges, enhance therapeutic outcomes, and build deeper connections with ourselves and others. Approaches that stimulate the ventral vagus and activate the social engagement system support adaptability, awareness, and regulation, making people more receptive to interventions. Integrative therapies hold vast potential for promoting lasting nervous system change. Porges identified three main “settings” within the nervous system:


  • Fight or flight (ready for action)

  • Shutdown/freeze (immobilised, stuck, or hopeless)

  • Social engagement (calm, connected, open, restored)


The Vagus Nerve
The Vagus Nerve

The Vagus Nerve

The vagus nerve is the longest in the body, beginning in the brainstem and running through the chest and abdomen, influencing key organs along its path to the spine. It carries signals to the heart, lungs, stomach, and beyond. When regulated, we feel calm and steady; under stress, we may feel anxious, unsettled, or shut down. Polyvagal Theory reframes how the autonomic nervous system (ANS) functions today, showing that human survival has relied on social behaviours like communication, collaboration, and connection — supported by a hierarchical nervous system.


The parasympathetic system has two branches, ventral and dorsal, both guided by the vagus nerve complex. The sympathetic system mobilises us in danger, increasing heart rate and blood pressure, quickening breath, heightening vigilance, and directing blood to the limbs.


The ventral vagus, the most recent evolutionary branch, forms the “social engagement system.” It supports safety and connection by engaging the muscles of the face and head that shape expressions, vocal tone, listening, and speech. In ventral vagal activation, heart rate and blood pressure lower, defences soften, and a calm, regulated state emerges. In therapy, this state of openness enables change with less resistance.

The dorsal vagus, by contrast, responds to extreme threat by shutting down non-essential functions, such as digestion, to preserve survival — a deeply ingrained protective mechanism.


Neuroception

Our body has a hidden sense called neuroception—it scans the world for safety or danger without involving conscious thoughts. If the body senses danger, even by mistake, it might switch to fight, flight, or freeze.


According to Dr Stephen Porges individuals with neurodiversity may have faulty neuroception. As a result, they may experience rejection sensitivity dysphoria (RSD) as is the case with many individuals with ADHD.


Sound waves
Sound waves

The Rest and Restore Protocol

Sounds—especially human voices—can signal safety to our body. Research shows that gentle, filtered sounds can affect the vagus nerve and help it shift toward calm.


Rest and Restore Protocol (RRP) is an acoustic therapy that uses carefully designed music (called the “sound of safety”) to help the body know: it’s okay now. That’s how sound supports healing.


In the Rest and Restore Protocol, you listen to filtered music in a cosy, low-demand space—ideally lying down. This lets your vagus nerve hear the safety cues and begin to relax. You stay within your comfort zone (your “window of tolerance”) and pause if needed. You can do this anywhere: at home, in bed, or on a gentle walk.


This works because science shows that repeating safe signals to the vagus nerve helps it practice returning to calm. I have added references for your attention at the end of the article.


How RRP Works

A Lady Meditating
A Lady Meditating

Listening over time helps your nervous system learn new patterns:

  • You might feel less overwhelmed

  • Sleep and digestion may improve

  • Emotional shutdowns can soften

  • You may feel more present with others




Which Conditions It Supports

A Lady Having Complimentary Consultation
Complimentary Consultation

RRP can support people whose nervous systems struggle to stay steady, including those with:

  • ADHD

  • Autism

  • Anxiety or panic

  • PTSD or trauma

  • Sensory processing challenges

  • Chronic pain or burnout



RRP vs SSP: What’s the Difference?

Both RRP and SSP (Safe and Sound Protocol) are grounded in polyvagal theory and use

A lady relaxing while listening to music
Relaxing with sound

filtered music—but they serve different nervous system goals.


  • SSP targets the social and sensory engagement system, helping the brain and body feel safe enough to connect and engage.

  • RRP focuses on self-regulation, providing a slower, more adaptive pathway to restoring calm. It’s ideal for those needing a gentler pace, or for whom SSP feels too intense.


RRP is less performance-based, more intuitive, and ideal for folks who need to build capacity from the inside out.


Other Therapies and Coaching RRP Works Well With

A young boy in therapy counseling
Coaching

RRP complements many therapies:

  • Trauma-informed coaching

  • Somatic Experiencing

  • ADHD/Autism Coaching

  • Occupational Therapy

  • Mindful practices


Because RRP helps you feel safer in your body, other treatments can land more easily afterward.


Listen From Anywhere

You can use RRP almost anywhere! At home, during walks, while doing art—any safe moment is a good moment to help your nervous system.


Ready to explore RRP for yourself?

I offer a complimentary 30-minute consultation to help you understand if this nervous system tool is the right fit for your needs. You don’t need to push through anymore. Let your body lead the way.


References


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