Rest & Restore Protocol

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Harnessing the Power of the Vagus Nerve

Psychologist in Petaluma, Sonoma County

A well-regulated autonomic nervous system (ANS) plays a crucial role in maintaining mental health by fostering emotional balance and resilience. The ANS, which includes the sympathetic (fight or flight) and parasympathetic (rest and digest) branches, influences stress responses and emotional regulation. When it functions optimally, individuals experience reduced anxiety, improved mood stability, and better cognitive clarity. This regulation supports the brain's ability to shift smoothly between alertness and calm, helping people respond to challenges without becoming overwhelmed. Practices such as mindfulness, deep breathing, and regular sleep can enhance ANS regulation, promoting a sense of safety and psychological well-being.

Physically, a balanced ANS contributes to healthy cardiovascular, respiratory, and digestive functions. Proper regulation allows for efficient heart rate variability (HRV), which is a marker of resilience and adaptability in the body. It supports optimal blood pressure, stable blood sugar levels, and better immune function, reducing the risk of chronic illnesses. Furthermore, parasympathetic activation facilitates recovery and repair processes in the body, enhancing sleep quality and energy levels. In contrast, chronic dysregulation of the ANS—such as prolonged sympathetic dominance—can lead to inflammation, fatigue, and disease. Thus, supporting autonomic balance is essential for sustaining both short-term health and long-term physical vitality.

The Power of a Well-Regulated Autonomic Nervous System

Harnessing the Power of the Vagus Nerve with the Rest and Restore Protocol


Mental Health Benefits

Anxiety & Panic

Depression

Trauma & PTSD

Burnout

Unresolved Grief

Anger Management

Emotional Dysregulation

And more...

Physical Health Benefits

Irritable Bowel

Digestive Issues

Sleep Problems

Headaches & Migraines

High Blood Pressure

Low Vagal Tone/Autonomic Issues

Fibromyalgia & Chronic Pain

And more...

Cognitive Benefits

ADHD

Brain Fog

Poor Concentration

Poor Self-Awareness

Stress-Related Cognitive Impairment

Worry & Rumination

Burnout

And more...

What Is the Rest & Restore Protocol?

Rest & Restore Protocol

The Rest and Restore Protocol (RRP) by Unyte is an innovative, clinical-grade passive listening intervention designed to help regulate the autonomic nervous system by delivering specially filtered music. Based on decades of research on the physiological rhythms of the body, including heart rate, respiration, blood pressure, and the gut, alongside knowledge of advanced sound technology to support deep relaxation and optimal recovery.

RRP calms the body’s stress response by directly stimulating the middle ear muscles and vagus nerve pathways through carefully modified sound frequencies. This protocol is grounded in Stephen Porges’ Polyvagal Theory, which highlights how the vagus nerve plays a key role in feeling safe, socially connected, and able to rest.

How the Rest & Restore Protocol Works

The music of the RRP is enhanced by Sonocea, an innovative, patent-pending technology that uses sound acoustics through music to sync with the natural biological rhythms of the body. Stimulating these natural rhythms sends cues of safety to the nervous system, promoting healing functions that aid in mental and physical restoration. For more information, visit the Unyte Health website.

Listening to the Rest & Restore Protocol

The Rest and Restore Protocol comprises ten 30-minute music tracks listened to in sequence, anywhere from daily to once per week. You should be comfortable and free from distractions when listening. RRP must be done with head phones, ideally those that cover the entire ear (but earbuds can also be used). Most clients enjoy listening while lying down and doing so promotes relaxation of the skeletal muscles which can accentuate the experience. 

Please note that to participate in RRP, you must have either an iPhone or Android phone, and you will need to download the Unyte Health App. Once you have the app and we agree to commence with the process, you will have access to the tracks I grant access to for up to one year. 

Effortless Regulation                                                

Unlike mindfulness or other relaxation practices, the Rest and Restore Protocol requires no active effort — the client does not need to focus, visualize, or consciously control their breath. Instead, the process works indirectly: by passively receiving these filtered sounds, the nervous system is given cues of safety and connection, which promote a natural shift into the parasympathetic state responsible for rest, digestion, and recovery.

Who May Benefit from the Rest and Restore Protocol?

Some clients who are currently undergoing neurofeedback, biofeedback, somatic therapy, or psychotherapy choose to add RRP as an adjunct modality to use in between in-person sessions. I am happy to work with clients who are receiving primary services with other providers.

RRP may be a good, more affordable alternative for those who are looking to improve a wide range of mental health and mind-body conditions via nervous system regulation, but are not ready to invest in neurofeedback. RRP is a great option for those within the state of California who are not able to come for in-person neurofeedback training. Sessions are done remotely, with regular communication via confidential messaging or by phone.

Research Support for the Rest & Restore Protocol

For more information on the science behind the Rest and Restore Protocol can be found in this Unyte white paper titled "Nervous System Regulation through Listening: The Science & Applications."

While research and development are ongoing, RRP is informed by decades of research studying physiological rhythms in the body. Preliminary pilot data have found significant improvements in the following areas after engaging with RRP...

FAQ's about the Rest & Restore Protocol

Below are some of the commonly asked questions about the Rest and Restore Protocol.

What is the Rest & Restore Protocol?

The Rest & Restore Protocol is a passive, audio-based therapeutic program developed by Unyte Health. It is designed to help regulate the nervous system, reduce stress, and promote relaxation by using specially designed sound frequencies and music. Clients simply listen to the audio tracks while resting — there is no active participation required. It’s often used to support recovery from chronic stress, trauma, or conditions involving autonomic nervous system dysregulation.

How Does the Rest & Restore Protocol Work?

The protocol works by gently stimulating the parasympathetic nervous system — the body’s “rest and digest” system. The carefully engineered audio frequencies and musical elements help calm the fight-or-flight response, lower physiological arousal, and encourage a state of safety. This can improve sleep, digestion, emotional resilience, and overall well-being over time.

Who Can Benefit from the Rest & Restore Protocol?

The Rest & Restore Protocol is suitable for people dealing with stress, burnout, trauma, chronic anxiety, insomnia, or nervous system dysregulation. It may be especially helpful for individuals who feel chronically tense or stuck in “fight, flight, or freeze.” It can also be used as an adjunct to other therapies like somatic therapy, EMDR, or neurofeedback. However, it may not be recommended for individuals with certain auditory sensitivities — so always check with your therapist or provider first.

How Do I Use the Rest & Restore Protocol?

Using the protocol is simple:

Find a comfortable, quiet place to sit or lie down. Use good-quality headphones or speakers (headphones are often recommended). Select the track your provider recommends. Listen passively — you don’t need to focus or do anything special. Sessions typically last between 5 and 30 minutes. Many people start with shorter sessions and gradually increase time as tolerated.

How Often Should I Use the Rest & Restore Protocol?

Frequency can vary depending on your needs and how your nervous system responds. Many people benefit from using it 3–5 times per week, while others may use it daily during times of high stress. Some providers recommend short daily sessions to build nervous system resilience. Always start slowly — if you feel overwhelmed or fatigued, reduce frequency or duration and discuss it with your therapist.

Do I Need to Do Anything While Listening?

No. The protocol is designed to be passive — you don’t need to engage in guided imagery, meditation, or conscious effort. Simply relax, breathe normally, and allow the music and frequencies to work in the background. Some people find it helpful to listen before sleep or during a nap.

What Equipment Do I Need?

You’ll need an iPhone or Android Phone, the Unyted Health App, and a good pair of headphones or speakers. Over-ear headphones are often preferred for comfort and sound quality. Make sure your listening environment is quiet and comfortable.

Are There Any Side Effects or Things to Watch For?

Most people find the protocol calming and restorative, but occasionally, some may feel emotional releases, drowsiness, or slight discomfort if their nervous system is very sensitive. If you feel overstimulated, anxious, or uncomfortable, stop the session and talk with your provider. It’s normal to adjust how long or how often you listen.

Can I Use It on My Own, or Do I Need a Therapist?

Many people use the protocol at home as a self-care tool, but it’s usually provided and monitored by a trained therapist or coach. Your therapist can guide you in choosing the right track, setting up a schedule, and integrating it with other therapies. If you’re using it independently, follow all instructions and start gently.

How Long Will It Take to See Results?

Everyone’s nervous system is different. Some people feel calmer after the first session, while others notice gradual improvements over weeks or months of consistent use. The key is gentle, regular use and combining it with other healthy practices like good sleep, nutrition, and stress management.

How Long Do I Use the Rest & Restore Protocol?

The duration that someone uses the Rest & Restore Protocol can vary based on individual needs, goals, and the severity of dysregulation or symptoms they are experiencing. However, here’s a general breakdown:

Typical Duration of Use:

Initial Use: Most individuals begin noticing subtle shifts in regulation, calm, or awareness within a few sessions (over days or weeks).

Short-Term Use: Many clients use the protocol consistently for 4–8 weeks, often several times per week, to establish nervous system regulation and begin experiencing deeper benefits.

Medium-Term Use: For more sustained regulation—especially in cases of trauma, chronic stress, or long COVID—people may use the protocol for 3–6 months.

Long-Term or Ongoing Use: Some individuals incorporate it as a long-term wellness or maintenance tool, using it for months to years, either regularly or as needed to support ongoing regulation and stress resilience.

Once you start using the RRP, your assigned license for the program will last one year. The fee for use is monthly. Beyond a year, you can continue use at a reduced rate.