Music is not just a form of art. Many swear by its therapeutic and healing effects. It can help you relax after a hectic day or even serve as a sleeping aid for some. But not all types of music could help you unwind. It takes certain kinds with a soothing and calming quality.

If you’re in the habit of relying on music to relieve stress, then you’ve likely come across binaural beats. They are frequently used in meditation, sound healing, and holistic therapy and have even become popular on platforms like YouTube and mental wellness apps like Insight Timer. But what exactly is it, and how can it help you? Let’s find out.

What’s a binaural beat?

When you hear two different frequencies in each ear, the brain processes them as one beat that’s equivalent to their frequency difference. And this is what’s called a binaural beat. For instance, if you listen to a 250Hz frequency on your left ear and a 255Hz on your right, then your brain recognizes it as a binaural beat of 5Hz. It’s as simple as that. Some call it an auditory illusion. Whatever it is, binaural beats could potentially offer significant benefits to achieve calm and relaxation.

Its modern-day history dates back to 1839, when Heinrich Wilhelm Dove first discovered it. But evidence suggests that our ancestors have known and used it thousands of years ago to manipulate mental states.

For example, they’ve used instruments like flutes and drums to induce trance states during religious ceremonies. The whistling jugs of the pre-Columbian era are one such example. Experts believe that when tuned and played together, they can create perfect binaural frequencies.

Now, for the brain to identify a binaural beat, each of the two frequencies should be under 1000Hz. Moreover, the difference between them must not exceed 30Hz. The reason for this lies in how the brain waves work.

Scientists have uncovered five different brain waves. Here’s what they are and the type of state they can induce. Note how the last one, Gamma waves, might not be your best option to relieve stress and achieve a state of calm.

Delta (0.5-4Hz frequency)

Delta is linked to a dreamless, deep sleep state.

Theta (4-8Hz frequency)

This is a REM sleep phase and is linked to deep relaxation, meditation, and creativity.

Alpha (8-12Hz frequency)

Alpha is a highly focused and productive stage associated with relaxation, positivity, reduced stress, and a state of flow.

Beta (12-38Hz frequency)

Beta promotes concentration and alertness and is associated with higher cognition, memory, analytical thinking, problem-solving, and focus.

Gamma (38-100Hz frequency)

Gamma is linked to arousal during a state of wakefulness.

Benefits of binaural beats

Many experts associate lower frequencies like theta (4-8Hz) and alpha (8-12Hz) with meditation. Binaural beat therapy at below 30 Hz aims to simulate similar brain waves. This is why most binaural beats focus on delta, theta, alpha, or the lower end of beta frequencies.

Their benefits could include:

Various research into the benefits of binaural beats continues to provide insights into their effects on the human mind and the body. One study that exposed patients to 30 minutes of delta wave binaural beats before surgery reported lowered preoperative anxiety. Another research suggests that 10 minutes of exposure to 6Hz theta wave binaural beats could induce a meditative state.

Binaural beats side effects

There are no known side effects of binaural beats, although listening at a high volume of 85 decibels or above might be harmful to your ears in the long term. It may also adversely affect rare illnesses such as musicogenic epilepsy, so it’s best to consult a medical doctor in such instances.

And, of course, binaural beats might not be for everyone, as is the case with everything else. Its benefits could take various forms for different people.

How to listen to binaural beats correctly?

There are a few essential factors that could affect how well you enjoy the benefits of binaural beats. Here’s what you should know:

  • Always listen with headphones. Binaural beat soundtracks are designed to provide a different frequency from each ear. It helps your brain to process the difference in frequency, i.e., the binaural beat.
  • Select a quiet place where you can sit or lie down comfortably, undisturbed.
  • Relax, close your eyes, and listen to 10-30 minutes a day. You can experiment by adjusting the time.
  • Don’t start mid-way of the soundtrack. Always listen from the beginning.
  • Avoid cranking up the volume. Instead, use gentle, low volumes for a calming effect.
  • Make it a daily habit. Assign a specific time each day to listen.
  • Avoid listening during tasks that need concentration, like driving or operating machinery. For example, theta and delta binaural beats promote sleep and could be dangerous to listen to while driving.
  • Don’t hesitate to change soundtracks if it doesn’t work for you. Each person is different, and there’s always a chance that what works for others might not do much for you.

Ready to listen to a binaural beat soundtrack? Here are a few resources to get you started.

1. Atmosphere

With more than 1 million downloads, this is one of the most feature-rich apps to listen to binaural beats for calm and relaxation. You can even import your own sounds and mix them to create personalized soundtracks that suit your unique taste.

2. Insight Timer

Insight Timer is a popular meditation app with over 5 million downloads. It’s got a large collection of binaural beat soundtracks of varying durations. There are also guided meditation sessions incorporating them.

3. Binaural Beats Therapy

Launched in 2010, this app caters to a range of needs, from meditation and sleep to concentration and anxiety relief. It’s free to use and comes with no ads. Plus, you can find a supportive community of users on social media, so you can share ideas and experiences.

4. Binaural Beats

This app allows you to create your own delta, theta, alpha, and beta brainwaves. And it also comes with a simple interface, scheduled timer, and volume changer for background music and waves.

5. myNoise

myNoise is another free app that has a beautiful and intuitive interface. Apart from healing binaural beat soundtracks, you’ll also find calming and therapeutic white noise, rain noise, temple bells, and a range of other tracks on this app.




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