Binaural Beats For Anxiety

What Are Binaural Beats?

Binaural beats are the products of a third sound that emerges when listening to acoustic beats of two different tones in two different ears simultaneously. It’s a produced brainwave auditory illusion. The brain can detect the difference in the sound frequency, and this additional beat is also recognized and integrated.¹

Binaural beats can be an alternative therapy used to treat mental health issues, including depression, stress, and anxiety. When considering treatment options, it can be beneficial to pursue a variety of potential pharmacological and non-pharmacological options. Some research shows that binaural beats can improve emotional well-being and also reduce symptoms of depression after a listening session.²

How Do Binaural Beats Work?

The experience of binaural beats happens when two tones happening at different frequencies facilitate a third tone. These beats can range from about 1-30 HZ, a spectrum that parallels standard human EEG frequencies.⁴ For example, if a tone of 300 Hz is presented in the left ear and another tone of 325 Hz is presented in the right ear, a binaural beat of 25 Hz occurs.

W. Dove first reported the existence of binaural beats in 1839. It was later expanded that binaural beats were noted only when the frequency occurred below 1000 hertz Hz.³ Binaural beats come in different frequencies based on the specific HZ, including the delta pattern, theta pattern, alpha pattern, beta pattern, and gamma pattern.

Binaural Beats Effects on the Brain

The brain will automatically separate two various tones into its own third beat. The frequency will be the difference in Hz between the two tones. The brainwave entrainment hypothesis postulates that external stimulation occurring at a particular frequency causes the brain’s electrocortical activity to oscillate at the same frequency. This may be responsible for binaural beat simulation on various affective and cognitive states.⁴

However, binaural beats are more of an imaginary illusion than a real, objective phenomenon. It’s a result of integrated neural activity occurring in the auditory pathway. Both ears are responsible for the specific localization of this sound integration. However, neural responses can be detected via auditory steady-state responses or auditory frequency-following responses.⁴

How Do Binaural Beats Relate to Anxiety?

Research has recorded various brain cerebral activity by examining binaural beats. The beta pattern (which has a frequency of 14 to 100 Hz) is associated with typical states of consciousness and coincides with feelings of alertness, arousal, and concentration. Studies show that higher beta pattern levels may correlate with anxiety.⁴

Most research has focused on binaural beats in the alpha and beta frequencies. With that, the specific efficacy of binaural beats for anxiety is somewhat mixed. However, some studies show that binaural-beat exposure does impact cognition, which can specifically reduce the perception of pain and anxiety symptoms.⁵ In addition, it can also improve alertness, cognition, and problem-solving capacities.

Benefits of Binaural Beats for Anxiety

There is fairly limited research on the comprehensive effectiveness of using binaural beats for anxiety treatment. While most of the current studies are small, they do show some claims supporting the benefits of binaural beats.  For example, one study found that binaural beats helped decrease anxiety levels for people about to receive surgery.

Autonomous sensory meridian response (ASMR) has become increasingly popular in recent years. A recent pilot study showed that people listening to either ASMR or binaural beats with music (8 Hz in the daytime and 5 Hz at nighttime) reported better sleep and decreased stress levels. Binaural beats, in particular, were associated with more sleep time and better sleep quality.⁶

Some benefits of using binaural beats for anxiety include:

• Increased relaxation
• Improved sleep
• Decreased sense of sleep
• Sense of mindfulness
• May slow down the central nervous system
• Improved alertness
• Better emotional regulation

How to Use Binaural Beats for Anxiety

People can explore binaural beats on their own using headphones and binaural beat audio. Many online resources, including the Calm app, offer binaural beats to stream for free or for a low price. It’s best to experiment with binaural beats when you’re alone and in a calm, relaxed environment. Try to reduce or eliminate any external distractions. Do not do this activity while driving.

Ultimately, you can decide how long you want to engage in your binaural beats activity. Consider starting with 30-minute intervals each day. If you’re feeling particularly anxious, you may benefit from listening to even longer sessions. You will need to use headphones to achieve the binaural beat effect, and you may find it easier to engage in the process if you close your eyes.

Alternative Therapies for Anxiety

Binaural beats are just one tool that can help people manage their anxiety symptoms on their own. However, many other sound therapies and techniques can also be beneficial. Some people prefer isochronic tones (consistent beats of a single tone turned on and off rapidly), nature sounds, or listening to their favorite music.

Mindfulness for anxiety entails deliberately choosing to stay in the present moment. Because anxiety is rooted in fears of what could happen, aiming to remain in the here and now can exude a greater sense of empowerment and peace. Mindfulness can be achieved in various ways, including deep breathing, focusing on gratitude, taking in the five senses, or simply being fully engaged while completing a task.

Other alternative anxiety treatments include:

• Journaling: Journaling can be a fantastic tool for processing your thoughts and feelings. Consider journaling freely (without an agenda) or referring to anxiety journal prompts to get started.
• Nutrition: The mind and body are connected, and some foods may help anxiety. In addition, eating a regular, balanced diet can support overall mental health.
• Exercise: Physical activity can help reduce anxiety, and exercise for anxiety includes engaging in any movement that gets your heart rate up.
• Guided imagery: Guided imagery for anxiety refers to thinking about different scenes that evoke a sense of calm or pleasure. This can reduce the intensity of certain anxiety symptoms.

Treatment Options for Anxiety

Anxiety disorders are among the most prevalent mental health conditions worldwide. While there is no cure for anxiety, many treatment methods for anxiety can help reduce your symptoms and strengthen your quality of life. Based on your condition, your treatment may include a combination of individual or group therapy, psychiatric medication, trauma treatment, and other holistic lifestyle changes.

Therapy for Anxiety

Anxiety therapy is a frontline treatment for managing anxiety symptoms. Therapists vary in their approach, but a provider specializing in anxiety will help you understand the origin of your symptoms and work with you to implement alternative, adaptive coping skills to manage your worry. The frequency of treatment depends on several factors, including your current symptoms and the presence of other co-occurring issues.

Common types of therapy used for anxiety include:

• Acceptance and Commitment Therapy (ACT): ACT is a specific type of therapy that blends behavioral strategies with mindfulness. ACT encourages people to identify their values to better orient how they live their lives.
• Cognitive behavioral therapy: CBT for anxiety focuses on the relationship between thoughts, feelings, and behaviors. Because anxiety can coincide with negative thoughts, learning how to reframe and change them can help people feel better.
• Dialectical behavioral therapy (DBT): DBT for anxiety implements concepts of interpersonal effectiveness, distress tolerance, emotional regulation, and mindfulness. The skills taught in these modules can help people better cope with stress in everyday life.
• Eye Movement Desensitization and Reprocessing: EMDR for anxiety adheres to a standardized protocol that can help the brain respond differently to distressing memories or experiences. Although it’s often used for trauma, it can also be highly effective for treating anxiety.
• Exposure therapy: Exposure therapy entails exposing people to specific triggers through a fear hierarchy as a way to achieve a sense of desensitization. This can help people with various phobias and related anxiety symptoms.

Medication for Anxiety

Medication for anxiety is sometimes recommended as part of someone’s mental health treatment plan. A primary care physician or psychiatrist (but not a therapist) can prescribe psychiatric medication. The most common medications for anxiety symptoms are antidepressants, including  SSRIs, SNRIs, and tricyclic antidepressants. These medications can also be helpful for people with co-occurring depressive symptoms.

Some prescribers will recommend the short-term use of benzodiazepines, such as Xanax, Klonopin, or Ativan. Benzodiazepines work by releasing GABA, which can produce sedative and calming effects. However, these medications are inherently risky, as they are controlled substances that can become habit-forming. They have a high risk for abuse and side effects.

When to Seek Professional Help for Anxiety

Binaural beats can be part of a holistic approach to treating or managing anxiety. However, anxiety disorders can be complex, and symptoms may ebb and flow based on your life circumstances. If your symptoms don’t improve with self-help strategies- or if they are worsening- consider meeting with a professional therapist.

A therapist specializing in anxiety can help you understand your triggers and practice healthier ways to cope with stress. They can also offer you support as you navigate various life changes that may coincide with anxious symptoms. Many providers offer a variety of options, including in-person and online therapy. You can use our online therapist directory to get started.