5 Reasons You Should Listen to Binaural Beats According to Science
Have you heard of binaural beats? Binaural beats are a form of sound therapy that alter brainwaves, resulting in changes to your mental state. All you have to do is put on some headphones and start listening to receive the benefits, many of which are quite similar to meditation. How does this work you ask? I’m about to get a little neuroscience-y, but trust me, it’s fascinating.
It all has to do with brainwaves. During our default waking state the brain produces beta waves which keep us alert and focused, but prolonged exposure can also cause anxiety. Alpha waves occur in the brain during daydreaming, when we are relaxed, but receptive to suggestion (think hypnosis). They are also produced during meditation. Theta waves are associated with deeper relaxation that is akin to when you are drifting in and out of sleep. They are thought to be the bridge between the conscious and subconscious mind. And finally, delta waves happen during deep non-REM sleep and are profoundly restorative to the mind and body.
Listening to binaural beats for as little as ten minutes can result in slower frequency brainwaves. This can have profound health implications, ameliorating stress, lifting your mood and more. Depending on the frequency you are listening to, you can synchronize your brainwaves to a specific pattern. For instance, if you’d like to generate alpha waves, it is recommended that you listen to beats at the frequency of 7-13 hz, whereas theta waves are between 4-7 hz and delta waves occur at 4 hz and below.
When your brainwave activity changes so do the chemicals that are released in your body. Your brain begins producing helpful neurotransmitters and hormones that provide you with a myriad of both physical and psychological benefits. Need any more convincing? Here are 5 reasons you should listen to binaural beats according to science.
1. Positive mood– Do you ever have those days where you’re feeling down? Maybe even a little depressed? Studies have shown that alpha and theta brainwave activity which can occur while listening to binaural beats, stimulates the production of endorphins and dopamine. These two neurotransmitters which are also released during exercise, lead to feelings of happiness and contentment. Therefore binaural beats are an easy and uplifting pick-me-up when you are experiencing low mood.
2. Reduced pain– But that’s not all! If you suffer from lower back pain, chronic pain, or any type of pain, binaural beats can help. They trigger the release of norepinephrine in the body which essentially acts as a painkiller, lowering pain perception. Rate your level of pain on a scale from 1-10 before listening to binaural beats and then rate it again afterwards. I’m confident that you will notice a difference. And if you listen to hz that increase theta wave activity the body is able to heal and regenerate itself at a faster rate.
3. Decreased stress & anxiety – We all go through periods of stress from time to time, I know I do. Stress is actually helpful in low doses, but too much stress can be harmful to the mind-body. Cortisol is known as the stress hormone and when high levels of cortisol are released in your body it evokes a strong stress response (fight or flight). This can cause health problems such as high blood pressure, weight gain, fatigue, weakened immune system, anxiety and more. Believe it or not, sound therapy reduces cortisol levels which will decrease the amount of stress you experience. The frequency change in your brainwaves induces a calm and peaceful state of supreme relaxation. Sign me up!
4. Enhanced cognitive ability– In addition to positive mood, less stress and reduced pain, binaural beats have the power to improve cognitive ability. They are a fantastic choice of background music for studying or creative work because they strengthen neural pathways and increase brain plasticity which aids working memory. I recommend listening to alpha hz for these activities because theta or delta might lead to unwanted sleepiness. The altered brainwave activity enhances cognition which results in increased learning and ability to recall information. You may also experience heightened clarity, enhanced focus and a sense of mental expansiveness.
5. Improved sleep quality– If you struggle to fall asleep at or find yourself waking up in the middle of the night, it might be time to try binaural beats. They positively influence your sleep hormones such as melatonin and DHEA which regulates your sleep cycle or circadian rhythm. This can improve overall sleep quality and decrease the likelihood of insomnia. Many people swear that listening to 7 hz or below before bed helps them fall asleep faster.
If you listen to binaural beats frequently enough you can actually train your brain to produce these helpful neurotransmitters and experience improved mood, decreased anxiety, pain reduction, enhanced cognitive ability and improved sleep more regularly.
As mentioned before you can enjoy all of these health benefits by listening to as little as 10 minutes of sound therapy each day. It is also worth noting that because our ears perceive sounds at two different frequencies it is important to listen through headphones, preferably those that cover your ears completely like the Bose Quiet Comfort or Beats.
There are some health concerns to be aware of in susceptible individuals. If you are pregnant, have a pacemaker, have been diagnosed with schizophrenia or have a history of epilepsy you may want to avoid listening to binaural beats as they may have adverse effects. It is also not a good idea to expose children as they may have a latent epileptic condition that has not yet manifested. They are also not recommended for those who are operating heavy machinery or driving as they may induce a trance-like state.
Drumming has similar effects to binaural beats, but with fewer risks to the aforementioned populations and is a viable alternative. The physical act of drumming also provides an outlet for emotional expression and can help remove energy blockages. It integrates the right and left hemispheres of the brain which may help stroke patients as well as those with ADD or Parkinson’s. Drumming also instills the musician with a sense of connectedness, decreased feelings of isolation and increased mindfulness. However, even if you don’t have access to a drum, simply listening to a drumming CD has many of the same advantages.
Works Cited:
Breus, Michael J. “How Can Binaural Beats Help You Sleep Better?” Psychology Today, Sussex Publishers, 11 Oct. 2018, https://www.psychologytoday.com/us/blog/sleep-newzzz/201810/how-can-binaural-beats-help-you-sleep-better.
Mendoza, Maya. “Understanding the Benefits of Brainwaves and Binaural Beats – The Ultimate Quick Start Guide.” Zenlama, 4 Dec. 2017, https://www.zenlama.com/understanding-the-benefits-of-brainwaves-and-binaural-beats-the-ultimate-quick-start-guide/.
Mindmonia. “Binaural Beats – the Ultimate Guide ( 7 Benefits).” Mindmonia, Mindmonia Https://Mindmonia.com/Wp-Content/Uploads/2019/01/Guy-With-Headphones.jpg, 27 Aug. 2019, https://mindmonia.com/binaural-beats/.
Mindvalley, et al. “How To Use Binaural Beats To Get The Most Benefits.” Mindvalley Blog, 20 Aug. 2019, https://blog.mindvalley.com/how-to-use-binaural-beats/
