Binaural beats are an audio effect created when you hear two slightly different tones, one in each ear, through headphones. Your brain perceives a third, pulsing tone at the difference between the two. For example, a 200 Hz tone in one ear and a 210 Hz tone in the other may create the sense of a 10 Hz beat.
Why people use them
Many people listen to binaural beats to help them relax, focus or prepare for sleep. Some enjoy them as a background to meditation.
What the research says
Research on binaural beats is mixed. Some small studies suggest effects on mood or attention, while others find little difference. Many people simply find them pleasant and calming.
How to try them
- Use headphones, as each ear needs to hear a different tone.
- Find a quiet, comfortable place to sit or lie down.
- Keep the volume low to moderate.
- Listen for ten to twenty minutes.
- Notice how you feel, without expecting a particular result.
A few sensible notes
- Don’t listen while driving or doing anything that needs your full attention.
- If you feel uncomfortable, stop.
- Binaural beats aren’t a replacement for care you already receive. Keep to any treatment you’ve been given, and let your existing care know what else you’re trying.
Other ways to relax with sound
If binaural beats aren’t for you, gentle music, nature sounds or silence can be just as calming.
How little is enough
Try listening to calming sound, binaural beats, gentle music or rain sounds, for ten minutes before bed.
For more, read Sound and calm: why music and natural sounds feel soothing.
If you’d like to keep exploring, you’ll find a few gentle guides on the Guides page.