Many scientific studies have shown a number of positive impacts from listening to something called binaural beats. Benefits can include reduction in tension and anxiety, along with improved focus and creativity. I’m most interested in the results showing a significant increase in memory performance (1)(2).
“Binaural beats” is a term describing tones presented to both ears at the same time that are slightly different frequencies. Our brain actually creates a third tone that we hear, which is the frequency difference between the two tones.
How this can impact our brain is due to something called frequency following response. When listening to binaural beats, our brain wave patterns will shift to match that third tone. This response causes what is known as brain entrainment. Our brain’s dominant frequency changes to match the perceived third frequency. If we are listening to 400 Hz in one ear and 440 Hz in our other ear, then the third frequency we perceive is 40 Hz.
What are the Best Frequencies?
Undoubtedly, this is the most important question. When we’re doing something that impacts our brains, we need to know what we’re doing and why we’re doing it. Entraining our brain has an effect on how it works depending on the frequency difference.
During concentration or problem solving, our brains function best at a frequency above 35 Hz, called gamma mode. Using tones with a frequency difference of 40 Hz has been shown to significantly improve both cognitive performance and memory function (3).
When in alpha mode, between 8 to 12 Hz, we are relaxed and creative. Something near 10 Hz would help to stimulate our imagination and creativity. In theta mode, between 4 to 8 Hz, we are deeply relaxed and inwardly focused. Theta mode can be induced by deep meditation. On the other hand, binaural beats in the theta range can help us to meditate more deeply.
When and How Should We Listen to Them?
Studies indicate that the best effect is achieved when we listen to binaural beats before or during a task or activity. So, when I write, I often listen to something either in the alpha or gamma range. Some of my guided meditations include a theta range binaural component to assist with having a better meditation experience.
One of the key aspects of binaural beats is that each ear must hear only one tone, not both. To gain any benefits, you need to use headphones or ear buds. Using speakers allows both ears to hear both tones, so the effect isn’t the same.
Where can We Hear Binaural Beats?
Doing a quick search on YouTube for binaural beats will show many pages of results. YouTube being what it is, these tracks make a variety of interesting claims in their descriptions. Some indicate that they are helpful for studying, boosting happiness, or falling asleep. Others claim to stimulate lucid dreaming or even connect you with your spirit guides. I might take that with the proverbial grain of salt.
I listen to a number of selections that are available on my Insight Timer meditation app on my phone. A quick internet search shows many possible resources. Spotify has some popular binaural beats channels. The Google Play Store has a variety of binaural beat apps designed for studying, relaxing, and more. There are even a number of websites offering tools that generate custom beats of your own design.
In Closing
Many of the binaural beats I’ve found are relaxing musical soundtracks with the tonal components in the background. I find it easy to listen to them, and the science says that yes, they do improve our performance. I can tell you that there are a couple I’ve found that really seem to help me find my groove when writing. My guidance is that you explore what’s out there. Download an app and give them a listen, see if you notice a difference.
References
- Leila Chaieb, Elke Caroline Wilpert, Thomas P. Reber, and Juergen Fell, (2015), Auditory Beat Stimulation and its Effects on Cognition and Mood States
- Miguel Garcia-Argibay, Miguel A Santed, José M Reales, (2019), Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: a meta-analysis
- Ryan L. S. Sharpe, Mufti Mahmud, M. Shamim Kaiser, and Jianhui Chen, (2020), Gamma Entrainment Frequency Affects Mood, Memory and Cognition: An Exploratory Pilot Study
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