How To Use Binaural Beats To Improve Your Mood and Creativity
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Medically reviewed by Dakari Quimby, PhDMedically reviewed by Dakari Quimby, PhDMany people find different types of music to be calming, energizing, or inspiring. A special kind of music, binaural beats have been lauded as a way to train your brain to slow down, think more creatively, or be more positive.Binaural beats don't all sound the same, but they're created the same way—by interacting with the frequencies of your brain waves. All brain waves fall into different categories of electric wave speed, measured in hertz (Hz). Different types of beats affect various areas of the brain. Some affect sleep, while others affect thinking.Binaural beats are an illusory third tone created when you listen to sounds of different frequencies in each of your ears. For example, if you listen to a 400 Hz sound in your right ear and a 380 Hz sound in your left ear, the binaural beat would be 20 Hz. The resulting third tone can be characterized as delta (under 4 Hz), theta (4-8 Hz), alpha (8-12 Hz), beta (12-35 Hz), or gamma (greater than 35 Hz).Some people believe that binaural beats have a range of benefits, including enhancing your mood, cognition, memory, and more. However, research on the benefits of this type of sound is new and relatively inconclusive.How Do Binaural Beats Work?Scientists are still researching how binaural beats work, but the most popular theory is the brainwave entrainment hypothesis. This hypothesis asserts that stimulating the brain at a specific frequency can cause the brain to operate at that same frequency. Theoretically, it would be possible to use binaural beats to stimulate the brain into certain mental states at different frequencies.However, a systematic review of the literature showed that research behind this theory is inconsistent, indicating a need for further research to discern how binaural beats work in the brain.Benefits of Binaural BeatsBinaural beats are used for a range of reasons. Some people use them to alleviate anxiety, while others may be looking to boost their memory. Research is limited, and there isn’t a standard methodology for studying the effects of binaural beats. However, you may find them useful for your goals.CognitionSome people use binaural beats to enhance their learning and memory. One research study found that binaural beats at 40 Hz, combined with overnight sleep, accelerated participants’ learning.Another study examined how binaural beats might impact people’s working memory. The results showed that a 30-minute session of 7 Hz sound actually decreased participants’ ability to recall words, while two 15-minute sessions of 15 Hz sounds increased their ability.If you're interested in using binaural beats to boost your learning or memory, you may want to try studying or working with binaural beats as background noise. You may find that over time, you can accomplish more in the same amount of time.CreativitySome people use binaural beats while doing creative or challenging work, and research suggests that 10 Hz and 40 Hz binaural beats may improve creativity. Specifically, the researchers looked at tasks that measure divergent thinking, which focuses on finding multiple answers to a problem and is related to creativity.You may find that listening to binaural beats at this frequency helps you think of multiple solutions and develop new ideas.AttentionBinaural beats may help improve attention and be particularly useful for young people who experience inattention.A preliminary study focused on whether binaural beats could be used to decrease inattention in children and adolescents with attention-deficit/hyperactivity disorder (ADHD). The researchers didn’t find any significant objective effect on inattention, but program participants reported less trouble with inattention over the course of the study.AnxietyMusic can be calming and soothing, and binaural beats may do the same.Several research studies have examined the use of binaural beats for anxiety reduction, with promising results. The results showed that binaural beats up to 10 Hz may reduce self-reported anxiety symptoms. Participants in one study particularly enjoyed listening to the sounds and reported listening to them more frequently.MoodMood is a temporary feeling or state of mind affected by external factors. For example, you may temporarily experience a negative mood if your route to work is slowed due to traffic. Research shows that although anxiety may decrease at low Hz levels, Hz ranging between 16-24 Hz may be more effective in reducing negative moods.However, current research is still limited on the effect of binaural beats. Some research suggests that people reporting mood changes due to listening to binaural beats are experiencing a placebo effect.How To Use Binaural BeatsResearch on how to use binaural beats is limited, but preliminary studies have shown that different frequencies may be useful for achieving different goals. For example, you may use one sound frequency to help you concentrate and another to improve your anxiety levels.The levels below indicate the ranges that have been used in research to better understand binaural beats. However, your brain may not respond exactly the same way as other people's brains to the same types of sounds.
Hz Category
Hz Level
Possible Benefits
Delta or theta
Up to 10 Hz
Boosting creativity, reducing anxiety
Beta
15-25 Hz
Improving memory, decreasing negative moods
Gamma
40 Hz
Learning, boosting creativity
Safety and ConsiderationsAlthough there are no reported safety concerns regarding binaural beats, their effectiveness is still heavily debated. Some research suggests the reported benefits are placebo effects, meaning people feel better because they believe listening to binaural beats will help them feel better.Some beats may have an indirect effect. For example, low Hz sounds can help decrease anxiety and improve creativity, but they could potentially increase temporary feelings of depression.Where To Find Binaural BeatsIf you’re interested in testing out binaural beats for yourself, you can look for them wherever you usually get your music. Most online music and video streaming services have soundtracks specifically focused on different types of binaural beats.If you're looking for a specific frequency of binaural beats to address a condition or health concern, consider speaking to your healthcare provider first.A Quick ReviewBinaural beats are an illusory third tone created when you listen to sounds of different frequencies in each of your ears. They are an emerging sound therapy that many people use to achieve different goals, such as reducing anxiety, improving cognition, or changing moods.Research in this area is new and inconsistent, but some studies have shown positive benefits. If you’re interested in trying them out, search for binaural beats on your favorite music or video streaming service. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.
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