Exploring Binaural Beats: Benefits, Side Effects, and How They Work
Listening to audio with binaural beats may benefit your mental health and promote creativity and focus. But what are binaural beats, and how do they work? This article delves into the potential benefits, side effects, and the science behind this auditory phenomenon.
What are Binaural Beats?
When you hear two tones - one in each ear - that are slightly different in frequency, your brain processes a beat at the difference of the frequencies. This is called a binaural beat.
Here’s an example:
Let’s say you’re listening to a sound in your left ear that’s at a frequency of 132 Hertz (Hz). And in your right ear, you’re listening to a sound that’s at a frequency of 121 Hz. Your brain, however, gradually falls into synchrony with the difference - or 11 Hz. Instead of hearing two different tones, you instead hear a tone at 11 Hz (in addition to the two tones given to each ear). Binaural beats are considered auditory illusions.
For a binaural beat to work, the two tones have to have frequencies less than 1000 Hz, and the difference between the two tones can’t be more than 30 Hz. The tones also have to be listened to separately, one through each ear. Binaural beats have been explored in music and are sometimes used to help tune instruments, such as pianos and organs. More recently, they have been connected to potential health benefits.
Binaural beats are not a sound but an auditory phenomenon that occurs when listening to two different frequencies at once. If you listen to two tones, each at a different frequency and each in a different ear, your brain creates an additional tone you can hear. This third tone is called a binaural beat. For example, if you listen to one tone at 300 hertz (Hz) and the other tone at 310 Hz, the binaural beat you hear is at 10 Hz. This creation of a third sound is caused by the same part of the brain that helps you determine the location of a sound.
To hear the binaural beat, you must have sound coming in each ear. When binaural beats are sustained over a period of time, they can synchronize with your brain waves. Binaural beats can be created at different frequencies.
Potential Benefits of Binaural Beats
Binaural beats are claimed to induce the same mental state associated with a meditation practice, but much more quickly. In effect, binaural beats are said to:
- Reduce anxiety
- Increase focus and concentration
- Lower stress
- Increase relaxation
- Foster positive moods
- Promote creativity
- Help manage pain
Meditation is the practice of calming the mind and tuning down the number of random thoughts that pass through it. A regular meditation practice has been shown to reduce stress and anxiety, slow down the rate of brain aging and memory loss, promote mental health, and lengthen attention span. Practicing meditation regularly can be quite difficult, so people have looked to technology for help.
Binaural beats between 1 and 30 Hz are alleged to create the same brain wave pattern that one would experience during meditation.
When you listen to a sound with a certain frequency, your brain waves will synchronize with that frequency. The theory is that binaural beats can help create the frequency needed for your brain to create the same waves commonly experienced during a meditation practice. The use of binaural beats in this way is sometimes called brain wave entrainment technology.
How to Use Binaural Beats
All you need to experiment with binaural beats is a binaural beat audio and a pair of headphones or earbuds. You can easily find audio files of binaural beats online, such as on YouTube or via downloaded audio files to your mp3 player or mobile device. As mentioned earlier, for a binaural beat to work, the two tones have to have frequencies of less than 1000 Hz, and the difference between the two tones can’t be more than 30 Hz. You can also decide which brain wave fits your desired state.
In general:
- Binaural beats in the delta (1 to 4 Hz) range have been associated with deep sleep and relaxation.
- Binaural beats in the theta (4 to 8 Hz) range are linked to REM sleep, reduced anxiety, relaxation, as well as meditative and creative states.
- Binaural beats in the alpha frequencies (8 to 13 Hz) are thought to encourage relaxation, promote positivity, and decrease anxiety.
- Binaural beats in the beta frequencies (14 to 30 Hz) have been linked to increased concentration and alertness, problem-solving, and improved memory.
- Binaural beats of 40 Hz were found to be helpful in enhancing training and learning, according to a 2020 study.
When listening to binaural beats, it’s best to sit in a comfortable place free of distractions. Listening to the binaural beat audio for at least 30 minutes each day in your headphones ensures that the rhythm is entrained (has fallen into synchronization) throughout the brain. You can experiment with the length of time you listen to the binaural beats to find out what works for you. For example, if you’re experiencing high levels of anxiety or stress, you may want to listen to the audio for a full hour or longer. Remember, you must use headphones for binaural beats to work. You may also want to listen with your eyes closed.
If you decide to use binaural beats in hopes of improving sleep, there are numerous binaural beat tracks available online. You can also purchase CDs or audio files featuring binaural beats. Oftentimes, these tracks have white noise or other gentle sounds to help you relax. The length of binaural beat tracks vary. When listening to binaural beats, make sure you have sound entering each ear. You can wear headphones or earbuds, whichever is more comfortable.
Research and Studies on Binaural Beats
While most studies on the effects of binaural beats have been small, there are several that provide evidence that this auditory illusion does indeed have health benefits, especially related to anxiety, mood, and performance.
An older 2005 controlled study in roughly 100 people about to undergo surgery also found that binaural beats were able to significantly reduce pre-operative anxiety compared to similar audio without the binaural tones and no audio at all. In the study, anxiety levels were cut in half for people who listened to the binaural beat audio.
A 2007 uncontrolled study asked eight adults to listen to a binaural beat CD with delta (1 to 4 Hz) beat frequencies for 60 days straight. The results of the study found that listening to binaural beats for 60 days significantly reduced anxiety and increased the overall quality of life of these participants. Since the study was small, uncontrolled, and relied on patient surveys to collect data, larger studies will be needed to confirm these effects.
One larger 2011 randomized and controlled trial looked at the use of binaural beats in 291 patients admitted to the emergency department at a hospital. The researchers observed significant decreases in anxiety levels in patients exposed to audio with embedded binaural beats compared to those who listened to audio without binaural beats or no audio at all.
A 2019 study combined the effects of binaural beats and autonomous sensory meridian response (ASMR), a phenomenon of a relaxation response to certain audio or visual triggers. It was suggested that the combination of the two were more beneficial than either separately.
However, a 2015 review of studies found that most studies in this area are limited or contradictory, and that there’s evidence of diminishing impact over time. More research is needed to fully understand the potential benefits and how they differ from monaural beats.
Research has found that listening daily to audio with binaural beats may have positive effects on:
- Anxiety
- Memory
- Mood
- Creativity
- Attention
Learning to meditate isn’t always easy. Binaural beats won’t work for everyone, and they aren’t considered a cure for any particular condition.
Brain Wave Patterns and Binaural Beats
When binaural beats are sustained over a period of time, they can synchronize with your brain waves. This type of brain activity is associated with alertness, concentration, and problem solving.
Here's a breakdown of brain wave patterns:
- Beta (β) pattern: Beta waves range between 13 Hz and 30 Hz. These waves in the brain are linked to an active and alert mind. Higher levels of beta waves are also associated with anxiety.
- Alpha (α) pattern: Ranging between 8 Hz and 13 Hz, alpha waves indicate a relaxed and restful mind.
- Theta (θ) pattern: During stage one of sleep, which is the lightest stage of sleep, your brain produces theta waves at a frequency between 4 Hz and 8 Hz. Theta waves are also associated with drowsiness and meditation.
- Delta (δ) pattern: The slowest brain waves are delta waves. These waves have a frequency under 4 Hz. As you transition into deeper sleep stages, your brain switches from theta waves to delta waves. Dreaming can occur.
Potential Side Effects and Precautions
There are no known side effects to listening to binaural beats, but you’ll want to make sure that the sound level coming through your headphones isn’t set too high.
Prolonged exposure to sounds at or above 85 decibels can cause hearing loss over time. This is roughly the level of noise produced by heavy traffic. Binaural beat technology could be a problem if you have epilepsy, so you should speak with your doctor before trying it. More research is needed to see if there are any side effects to listening to binaural beats over a long period of time.
Currently, only a few negative side effects of using binaural beats have been reported. Some listeners report irritability or frustration while listening to the beats. can result in hearing loss. Examples of everyday sounds at that level or above are motorcycles, concerts, sporting events, and listening to music at full volume through headphones.
Disclaimer: Binaural beats won't work for everyone, and they aren’t considered a cure for any particular condition.
Binaural Beats and Their Effects on Brain Activity
The electrical activity of neurons in the brain produces a small voltage signal on the surface of the skin, known as Electroencephalographic (EEG) signals or electrical brain waves. There are four dominant frequency bands of brain waves, each related to distinct brain functions. Theta waves are linked to memory and dreaming, while alpha waves are linked to a state of alertness and calmness. The binaural beats alter the brain's excitability and can be measured with EEG.
Listening to binaural beats with a frequency of 10 Hz can increase delta brain waves in both hemispheres. Since delta waves are linked to deep sleep, it can be concluded that binaural beats have similar effects as meditation, even though people are awake during testing and it is difficult to accurately measure the delta wave that is dominant in deep sleep. Moreover, the use of binaural beats at alpha frequency resulted in an increase in alpha brain waves, which was particularly evident in the frontal and central regions of the brain.
Here is a summary table of brain wave patterns and their associated binaural beat frequencies:
| Brain Wave Pattern | Frequency (Hz) | Associated States/Benefits |
|---|---|---|
| Delta | 1-4 | Deep sleep, relaxation |
| Theta | 4-8 | REM sleep, reduced anxiety, relaxation, meditative and creative states |
| Alpha | 8-13 | Relaxation, positivity, decreased anxiety |
| Beta | 14-30 | Increased concentration and alertness, problem-solving, improved memory |
| Gamma | 40 | Enhancing training and learning |