Rest and Restore Protocol Benefits: Supporting Deep Rest and Recovery from Chronic Stress
Rest isn’t always as simple as getting more sleep.
You can sleep through the night and still wake up exhausted. You can take time off without really feeling recovered. You can slow down for the evening while your mind and body seem to keep going.
Chronic stress can affect our ability to shift into rest. You may notice persistent muscle tension, difficulty sleeping, digestive changes, fatigue, or a sense that your body is still working hard even when life is relatively calm.
The Rest and Restore Protocol (RRP) is a listening therapy designed to support the physiological rhythms involved in rest and recovery. It uses specially designed music that incorporates rhythms associated with processes such as breathing, heart rate, and digestion.
I'm Amy Hagerstrom, a somatic therapist, and I sometimes incorporate RRP into therapy alongside Somatic Experiencing when I think it could be helpful.
What is the Rest and Restore Protocol and How Does It Work?
The Rest and Restore Protocol was developed by Dr. Stephen Porges and Anthony Gorry. The program includes five hours of music that incorporates rhythmic patterns modeled on physiological processes in the body.
Unlike the Safe and Sound Protocol, which uses filtered vocal music and focuses more on cues of safety and social engagement, RRP works with slower physiological rhythms associated with rest and internal regulation.
Listening is usually done in short sessions rather than completing the five hours all at once. In my practice, I introduce RRP gradually and adjust the pace based on how each person responds. During listening, you can sit or lie somewhere comfortable and simply notice what you experience.
How the Rest and Restore Protocol Uses Physiological Rhythms
The music used in RRP incorporates patterns based on physiological rhythms such as breathing, heart rate, and digestion. These rhythms are involved in many of the processes that help the body shift between activity, recovery, and rest.
Chronic stress can affect these patterns and make it harder to settle after periods of activation. RRP was developed as a way of using sound and rhythm to support these underlying physiological processes.
Research on the Rest and Restore Protocol itself is still developing, so I’m careful not to present it as something that works the same way for everyone. I see it as one tool that can complement therapy when it seems appropriate for the person I’m working with.
Who May Benefit from the Rest and Restore Protocol
I tend to consider the Rest and Restore Protocol for people who have difficulty settling, resting, or recovering after stress. Depending on what someone is experiencing, another approach may make more sense.
RRP may be worth exploring if you:
Have difficulty settling even when life is relatively calm
Struggle to fall asleep or stay asleep
Notice persistent muscle tension, jaw clenching, digestive discomfort, or other physical signs of stress
Feel physically tense or have difficulty fully relaxing
Find it difficult to slow your mind
Feel disconnected from your body or unsure what you need
Have been living with the effects of chronic stress, burnout, or trauma
What You May Notice During the Rest and Restore Protocol
Everyone's experience with the Rest and Restore Protocol is different. Many people notice changes gradually over the course of the protocol or in the weeks that follow. Some of the first changes involve sleep, physical tension, or feeling better able to recover from the demands of everyday life.
When I first completed the Rest and Restore Protocol myself, I was surprised by what I noticed. I found myself wanting to sing more, and it even felt like my voice sounded a little clearer and stronger. It wasn't something I expected, but it reminded me that people's responses to the protocol can be surprisingly individual. It also made me more curious about how differently people can experience the protocol.
Improved Sleep and More Restorative Rest
Some people report changes in sleep while using RRP, such as falling asleep more easily, sleeping more soundly, or waking feeling more rested. Others notice less dramatic changes, such as feeling somewhat less depleted after a demanding day. Responses vary, and changes may be subtle.
Feeling Better in Your Body
Chronic stress can show up in many ways. You might notice muscle tension, digestive discomfort, fatigue, headaches, jaw clenching, or other physical symptoms.
Some people notice changes in physical tension or an overall sense of feeling better in their body as they move through the protocol. While the Rest and Restore Protocol isn’t a treatment for medical conditions, changes in these areas may be part of what someone notices during or after RRP.
Recovering More Easily From Stress
One of the changes some people describe is that they recover more easily after stressful moments. They may still experience stress, but it doesn't seem to linger in the same way. Others notice they feel less physically depleted by the end of the day or that their body settles more easily after periods of activity.
What to Expect During the Rest and Restore Protocol
The Rest and Restore Protocol is completed gradually, with listening sessions adjusted based on how you respond. Most listening takes place at home using over-ear headphones and the Unyte app.
As you listen, there isn’t anything you need to accomplish or force yourself to feel. I encourage you to notice what is happening in your body and how you feel during and after listening. We can bring what you notice into therapy and adjust the pace when needed.
Frequently Asked Questions
How long does the Rest and Restore Protocol take?
The Rest and Restore Protocol includes five hours of listening, but those five hours aren’t completed all at once. Most people move through the protocol over several weeks or months.
In my practice, I typically recommend listening for no more than 15 minutes at a time, and sometimes just a few minutes, depending on how you respond. The pace can be adjusted as we go.
Can I do RRP at home?
Yes. The Rest and Restore Protocol is designed for remote listening through a secure app, so most listening takes place at home using headphones.
We can discuss what you’re noticing during therapy sessions, and I can adjust the pace if needed.
How is the Rest and Restore Protocol different from the Safe and Sound Protocol?
Both the Rest and Restore Protocol (RRP) and the Safe and Sound Protocol (SSP) were developed by Dr. Stephen Porges and use specially designed music, but they were created with different goals in mind.
The Safe and Sound Protocol is designed to support the social engagement system and is often used to help people who struggle with anxiety, sensory sensitivities, social connection, or feeling chronically on guard.
The Rest and Restore Protocol focuses on rest and recovery by working with the body's natural physiological rhythms. While there is some overlap in who may benefit, the two protocols are designed for different purposes and create different listening experiences.
Some people benefit from one protocol, while others benefit from both. If I'm considering a listening therapy as part of our work together, I'll help determine which approach is the best fit based on your goals and how you're responding.
Is RRP a replacement for therapy?
No. In my practice, I use the Rest and Restore Protocol alongside Somatic Experiencing as part of ongoing therapy. RRP adds another form of support to the somatic work we’re already doing together.
Learn More About the Rest and Restore Protocol
If you’re curious about whether the Rest and Restore Protocol could be a helpful addition to therapy, you can learn more about how I use Rest and Restore Protocol in my practice, including what listening looks like and how I integrate it with somatic therapy.
You can also explore my homepage to learn more about my overall approach to online somatic therapy for adults in Florida and Illinois.