She likes these tools because of the customization they offer. Halverson-Ramos uses the apps BetterSleep and Relax Meditation in her practice. If you’re ready to dive into the sounds of the ethereal realm (and maybe even calm your brain and improve your sleep), check out the binaural beat playlists on Spotify curated by Lofi Girl or the podcast Deep Sleep Tones. “Because our brains are wired to respond to music, receptive music therapies can serve as a cue to pause and explore how we feel.” Where can I listen to binaural beats? “One of the main goals in anxiety management is recognizing the anxiety for what it is and identifying what will help manage it,” she says. Halverson-Ramos sometimes uses binaural beats as a mindfulness training tool in her practice, and she has found that incorporating established mindfulness techniques-such as breathing exercises and guided imagery-while listening to this type of music is effective in helping people deal with their anxiety. Garcia-Argibay and published in the journal Psychology Research, showed that binaural beats exposure has a significant effect on memory, attention, and anxiety, with longer listening sessions (at least 10 minutes) proving more beneficial. That said, a 2019 review of over 20 studies on binaural beats, led by Dr. “The main problem with the studies is there is big variability in the binaural beats used-different frequencies and volumes, for instance-and in how long participants listened to them,” Miguel Garcia-Argibay, PhD, a psychologist and researcher at the Orebro University School of Medical Sciences in Sweden, tells SELF. When it comes to the efficacy of binaural beats for anxiety, the research is mixed. 3 Can binaural beats actually help with anxiety and other mental health issues? Neuroscientists refer to it as the “alpha range” of brainwaves, and electroencephalograms (EEGs), which detect electrical activity in your brain, show that these brain waves dominate whenever people are resting with their eyes closed, according to a 2019 study published in eNeuro. For a calming effect, a range of 8 to 13 Hz is best.
The theory is that this “beat” can produce a range of effects from deep relaxation to greater alertness, depending on its frequency. It’ll sound like a tone that gets softer and louder throughout the track.
The difference between the two frequencies (in this example, 10 Hz) is known as the binaural beat-a third frequency that only your unconscious brain registers. 2 For example, the right ear might be exposed to a frequency of 310 Hz, while the left ear is exposed to a frequency of 320 Hz. When you listen to binaural beats, your left and right ear receive slightly different frequencies of sound, according to a 2020 study published in the journal eNeuro. What are binaural beats and how do they work? 1 But the question remains: Does this form of music therapy benefit your health in any way? Here, experts break down how binaural beats work, their potential to calm your mind, and more. Some researchers are going so far as to call them “digital drugs,” as people claim these sounds make them feel high (though a further look into the study shows that people who are looking for psychoactive effects from binaural beats are, in fact, also using psychedelics). It’s not a new phenomenon-a scientist discovered them in the 1800s-but a quick search for binaural beats online uncovers hundreds of YouTube videos claiming to help with everything from anxiety to sleep issues.
If the otherworldly, soothing tones of binaural beats have been popping up in your “listen to next” feed, you might be wondering what these mysterious beats are and why they’re taking over the internet.
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