With headphones and a few minutes, people are finding improved moods and focus
From TikTok to podcasts, binaural beats are touted as a cheap and easy self-care tool that improves moods, creativity, sleep and focus. Originally popular among neurodivergent communities for their calming effects, binaural beats are attracting the attention of researchers, psychotherapists and mainstream publications as an emerging therapy that holds the potential for strengthening emotional resiliency and everyday functioning. With its increasing popularity, here’s the binaural beat breakdown.
What are binaural beats?
When each of our ears hears a slightly different frequency, our brains perceive the difference in the two frequencies. Such as, if the right ear hears a 440 Hz frequency and the left hears 400 Hz, our brains will pick up the binaural beat that is the 40 Hz difference as a single tone.
What do binaural beats do to our brains?
When our brainstem perceives a binaural beat, it presents that frequency to the rest of the brain, influencing neurons to synchronize into brainwaves (brainwave frequencies are what gets measured with electroencephalography, or EEG, machines). As neurons get stimulated, they begin to emit electrical and chemical messengers and form neuropathways that have influence over our thoughts, emotions and behaviors. The synchronization of brainwaves is a phenomenon termed ‘entrainment’ known to support neuroplasticity, a critical brain rewiring and reorganization process that allows us to learn, heal and develop. Neuroplasticity is how humans adapt to changing environments and is considered essential to wellbeing.
We have five main types of brainwaves, each associated with specific brain functions and each with its own frequency. The idea behind binaural beats is that with a few minutes of a sound stimulus that matches the desired brainwave state, we fire up neurons and entrain our brains toward certain functions. Similar to what a muscle warm-up or cool-down does for a hard physical workout, binaural beats (and other meditation techniques) act as brain warm-ups and wind-downs that support smoother and quicker transitions between hard brain activities like sleep and focus. Here are the five main brainwaves, their frequencies and associated states and functions.
Five main types of brainwaves
- Delta (1-4 Hz)
Associated with unconsciousness and rejuvenation for times of deep sleep, healing, anti-aging, or access to the unconscious mind. - Theta (4-8 Hz)
Associated with dream and flow states for times of creativity, light sleep or deep relaxation. - Alpha (8-14 Hz)
Associated with reflection for times that require calm or light relaxation. - Beta (14-30 Hz)
Associated with active mental engagement for times requiring alertness and concentration. - Gamma (30-100 Hz)
Associated with expanded consciousness and insights for time requiring high performance, focus, attention to detail, memory, and different ways of thinking.
What research says about binaural beats
Binaural beats are an emerging research field with the exact brain mechanisms and long-term impacts still being studied and reviewed. Several peer-review studies mention the need for a more standardized binaural beat monitoring and data collection process to allow for more conclusive comparison reviews.
However, some scientists, neurologists and mental health specialists say there is enough early research indications to warrant the attention and practice of binaural beats. Dr. Andrew Huberman, a Stanford neurobiologist and director of Huberman Lab at the Stanford School of Medicine, touts the field’s largest body of research on 40 Hz binaural beats and their positive impacts on improving focus, concentration and sleep.
In his podcast, Dr. Huberman discusses the fallacy of the notion that people instantly drop into laser focus. He argues that for any optimal brain state, our nervous system goes through an onboarding and offboarding process that is dynamic and cannot be flipped on and off like a switch. From shallow focus to deep focus, shallow sleep to deep sleep, and shallow relaxation to deep relaxation, our nervous system undertakes a series of complex chemical and electrical processes that is gradual yet progressive. Using tools such as binaural beats to support these neurological transitions etches strong pathways into our nervous systems that create resiliency and better functioning.
How to use binaural beats
Dr. Huberman and other researchers suggest using binaural beats before an activity to create the right brain environment for the desired activity. Whether the goal is to relax, energize, create, focus or concentrate, binaural beats can be used to transition into an optimal brain state. No training is required to use binaural beats, just a pair of headphones and a selected frequency beat played at a soft, non-intrusive volume.
Letting go of expectations, leaving yourself open to what emerges, and noticing your body’s reactions will help you modify the practice to meet your own needs and body responses. Repetition gives the most benefit, as the purpose of the practice is to build neuropathways. People who start slow and build into a more robust routine over time tend to have the most longevity with any habit change.
Binaural beats benefits
Binaural beats are a low-risk, low-cost regulation tool that requires only a set of headphones and a music player. Conclusive, definitive research on the true nature, effectiveness and usage of binaural beats is still developing, yet several small, peer-reviewed meta-analyses have found that people who experience positive outcomes see:
- Increased creativity and cognitive development
- Reduced anxiety
- Better regulated moods
- Improved sleeping habits
- Improved focus, concentration and memory retention
- Reduction in physical pain
Negative side effects of binaural beats
Binaural beat proponents suggest that while brain entrainment is a healing process, it also holds the potential for ‘stirring up’ negative emotions as entrainment inherently moves these feelings up and out of the body. Suggestions to minimize the ‘icky’ feelings that some people report is to slow down the beat and lower the volume while building up the practice.
Other forms of auditory beat stimulation
Binaural beats is just one type of auditory beat stimulation (ABS). Monaural beats and white, pink, and brown noises are other ABS options that don’t require headphones and may be more beneficial to listen to while undertaking an activity.
When to engage a therapist
A toolkit of self-care and self-soothing options is always beneficial to wellbeing and day-to-day functioning, but these tools work best as compliments rather than stand-alone strategies. The gold standard for any condition that has repeated negative impacts on life is to be under the care of a qualified mental health specialist who can provide validated diagnostic tools, treatments, and ongoing support.
Additional binaural beat resources
- Website: https://www.alternatingsounds.com/about
- App: BrainWave
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