If you’ve started SSP (or are thinking about it), you’re probably wondering—how do I make this work best for me? Great question! While SSP is an incredible tool for nervous system regulation, it’s not just about popping on some headphones, listening to some bangin’ tunes and hoping for the best. The way you approach it can make all the difference.
When you get it right, SSP can create a foundation for real, lasting change—one that will support your wellness in multiple ways. So how do you ensure you are getting the most out of your protocol?
Below are some of our favorite tried-and-true tips, tricks, and hacks to help supercharge your SSP experience and boost the benefits.
1. Work Closely with Your Practitioner
SSP is not a one-size-fits-all approach. Everyone’s nervous system is different, which means getting the pacing just right is key. That’s where your practitioner comes in—they help you fine-tune your experience so you get the most out of it without overwhelming your system. Regular check-ins and communication with a trusted practitioner let you:
- Tweak your listening schedule if needed
- Spot signs of dysregulation before they become a problem
- Learn how to track your progress and make adjustments
Example: If you start feeling wiped out or extra cranky between sessions, your practitioner might suggest dialing back the listening time or adding longer breaks between sessions. It’s all about finding the right balance for your unique system.
Did you know? We specialize in microdosing the program, a method that helps ensure your pacing is just right. This gentle, step-by-step approach minimizes overwhelm, making SSP more accessible and effective for even the most sensitive nervous systems.
2. Optimize Your Lifestyle
Your nervous system is hugely impacted by your daily habits— what you eat, how you sleep, and how you move, etc. Making a few strategic lifestyle tweaks can take your SSP experience to the next level. Focus on:
- Diet: Ditch inflammatory foods like poor quality carbs and processed sugar[*] and instead nourish your body with real, nutrient-dense meals.
- Sleep: Keep a consistent bedtime, get natural light first thing in the morning, and avoid blue light in the evening to keep your circadian rhythm happy.
- Movement: Gentle movement like walking, stretching, or somatic exercises can help your system process and integrate SSP sessions.
Example: If your sleep is all over the place, try exposing yourself to natural sunlight within 30 minutes of waking up—it’s one of the easiest ways to reset your body clock and improve sleep quality.
Need extra support in any of these areas? We offer additional consults for diet, sleep, and lifestyle coaching to help you create a lifestyle that supports your nervous system and gets you the best results from SSP.
3. Work on Your Traumas and Triggers Alongside SSP
SSP can sometimes stir up old emotions, and having a plan to process them makes all the difference. If you’re working through past traumas or lingering emotional triggers, consider pairing SSP with:
- Therapy: A trauma-informed therapist who understands nervous system regulation can help you navigate emotions that surface.
- Journaling: Writing about what comes up during SSP can provide clarity and help you track patterns in your emotional responses.
- Somatic Practices: Techniques like TRE, EFT tapping, or body scans can help your body release stored tension instead of holding onto it.
Example: If SSP stirs up anxiety, try using EFT tapping before or after a session to help discharge excess energy and keep your system in a more balanced state.
4. Address Physical or Structural Issues
Sometimes, unresolved physical issues can contribute to nervous system dysregulation – and vice versa. If you have chronic pain, postural imbalances, or tight fascia, working on these alongside SSP might help. Consider:
- Bodywork: Craniosacral therapy, myofascial release, or structural integration.
- Breathwork: Expanding rib cage mobility and diaphragm function.
- Chiropractic or Somatics: Correcting misalignments or releasing muscle tension can be a game changer. For a DIY approach, we love clinical somatics.
Example: If you have exceptionally tight shoulders and jaw tension, this could be impacting nerve function. Working with a bodyworker can help free up these patterns and restrictions, improving nerve function and blood flow.
5. Learn to Track Your Nervous System States
Your nervous system is always shifting gears, and learning to recognize where you’re at can make a huge difference in your SSP journey. When you can track your nervous system states, you can respond in ways that help rather than push you further into dysregulation. Here’s what to pay attention to:
- Polyvagal Theory Basics: Your nervous system has three main modes—ventral vagal (social and engaged), sympathetic (fight/flight), and dorsal vagal (shutdown). Figuring out which state you’re in can help you know what your body needs.
- Signs of Dysregulation: If you’re feeling jittery, overwhelmed, or like your thoughts are racing, you might be in a fight-or-flight state. If you’re exhausted, zoned out, or numb, you could be in a shutdown state.
Example: If you notice you’re in an intense fight-or-flight mode,and everything around you is making you want to scream, it’s probably a sign to slow down your SSP listening – and life in general. Pause and focus on grounding techniques like deep breathing, gentle movement, or even just lying down with a weighted blanket to bring your system back to balance.
Need extra support? Our members have access to resources that help them track their states using a simple nervous system mapping activity.
6. Practice Somatic Tracking
Your body is always giving you feedback. Learning to tune in helps you find compassion for where you are at, and gives you a deeper understanding of your emotion and patterns.
- Body Awareness: Pay attention to physical sensations before, during, and between SSP sessions. Do you feel tense? Relaxed? Spacey? Energized? Noticing these shifts helps you understand how your system is responding.
- Check In: Where do you feel tension? Is your breathing shallow or deep? Are your hands warm or cold? Small details can give you big clues about where your body is at, and where your emotions are stored.
- Practice Observing: Just watch these sensations with compassion. You don’t need to fight them or force change on them. Just watch them from a distance and let them be.
Example: If you feel a tight chest before your SSP sessions, just observe it with curiosity. What kind of space is it taking up in your body? How does it look? How does it feel? Does it have a color or shape? Is there anything it wants to tell you? Take a few slow, deep breaths into this chest space. Just let it be and see if it shifts or changes over time.
7. Develop Co-Regulation Practices
We’re built for connection,[*] and co-regulation through safe, supportive relationships is a cornerstone of the SSP. Here’s how you can tap into co-regulation:
- Spend time with supportive people – friends, family, pets, or anyone who makes you feel safe and comfortable.
- Engage in social play – laughter, music, dancing, or just goofing around can help reset your system.
- Eye contact and physical touch – Practice breathing in sync with a safe person, while holding eye contact. Yeah, it does sound uncomfortable. But once you get past the awkwardness of the staring, it can feel very soothing to your system.
Example: If you feel dysregulation rising, grab your cat for cuddles or call a favorite friend to help bring you back into regulation.
8. Strengthen Your Self-Regulation Skills
Co-regulation is great, but you also want to have your own tools to bring yourself back to balance when you need to. And there are multiple ways to practice:
- Breathwork – Try resonance breathing. Breathe in for a count of 5.5 seconds, and breathe out for a count of 5.5. Continuously breathe like this, matching your inhale with your exhale – no pausing. 15 minutes of this can help shift your state.
- Grounding techniques – Use your senses (touch, smell, taste) to bring yourself into the present moment. Holding something cold, smelling essential oils, or tasting something strong (like mint or citrus) can help.
- Visualization – Picture a safe place or a time when you felt calm and at ease. The more vividly you imagine it, the stronger the effect.
Example: If SSP stirs up some discomfort between sessions, try placing your feet firmly on the ground and focusing on how they feel—solid, stable, and connected. Place a hand on your heart, and another on your belly and just breathe. It’s a simple but powerful way to anchor yourself.
Need more ideas? Check out this article.
9. Work on Setting Boundaries
A dysregulated nervous system loves to make you the unpaid CEO of People-Pleasing, Inc. But constantly saying “yes” when you mean “please get me out of here” isn’t doing you any favors. Setting boundaries isn’t just about reclaiming your time—it’s about making your nervous system feel safe. Here’s how to start:
- Spot the energy vampires – Pay attention to who or what leaves you feeling exhausted or overwhelmed.
- Practice tiny “no’s” – Start small, like declining a work thing that isn’t actually required or saying “Can’t make it, but have fun!” instead of dragging yourself to plans you’re dreading.
- Use scripts – If saying no feels awkward, have a go-to response ready, like “I appreciate you asking, but I can’t commit to that right now.”
Example: If your friend constantly asks you to help them move again, practicing a kind but firm “I can’t this time, but I’ll cheer you on from my couch” can save your sanity (and your lower back).
10. Reduce Daily Stress
Chronic stress keeps the nervous system in a state of survival.[*]Minimizing stress will help support your SSP efforts. Simple ways to reduce stress include:
- Clear the clutter – A messy space = a messy brain. Tidying up even a little can make your nervous system breathe a sigh of relief.
- Stick to a routine – Your nervous system loves predictability. Even simple habits—like eating your breakfast at the same time every day—can help reduce anxiety.
- Get outside – Fresh air, sunlight, birds chirping—nature can be deeply regulating.
- Limit screen time – Too much scrolling and doom-scrolling can keep your nervous system on high alert. Try setting boundaries around social media and news consumption.
- Laugh more – Yep, really. Watching a funny show, chatting with a friend who cracks you up, or even just forcing yourself to smile can help shift your state.
- Move your body – It doesn’t have to be a full workout. Dancing in your kitchen, stretching for five minutes, or even shaking out tension can help reset your system.
- Engage your senses – Light a candle, take a warm bath, drink a soothing tea—small sensory comforts can signal safety to your nervous system.
11. Combine SSP with Other Therapies
SSP helps create a foundation of safety in the nervous system, making the body more receptive to other therapies and allowing for deeper healing and integration. And while SSP is powerful on its own, it works even better when paired with other healing modalities, especially for trauma and complex conditions:
- Therapies like EMDR, IFS, and TRE help process deep-rooted trauma, while SSP lays the groundwork for feeling safe enough to do this kind of work.
- Body-based approaches (like somatic therapy and breathwork) can help release stuck tension and reinforce SSP’s effects.
- Hands-on bodywork (like craniosacral therapy or myofascial release) can help unwind physical tension patterns that keep the nervous system stuck in fight-or-flight, and these releases can be enhanced by SSP.
- Mindfulness-based approaches (like meditation or guided imagery) can help reinforce the sense of safety SSP creates, making it easier to regulate emotions in daily life.
SSP is a game-changer, but it’s not a magic switch—it works best when you give your nervous system the extra support it needs. Small lifestyle tweaks, self-awareness, and regulation practices can make all the difference. The more you tune into your body, work with your practitioner, and build in the right self-care strategies, the better your results will be.