The Science of Binaural Beats: A Guide to Using Technology for Stress Relief and Relaxation
The Science of Binaural Beats: A Guide to Using Technology for Stress Relief and Relaxation
IF Insider No. 69
In our last issue (IF Insider No. 68), we looked at the ‘sexy six’…the six most potent skincare ingredients known to science. Today we are going to look at a way to relax and de-stress that takes almost no effort, and is very effective for many people.
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The Science of Binaural Beats
Looking for a way to relax? Or a way to focus while doing a task that requires concentration? Or a way to fall asleep that doesn’t require taking a pill?
Well, the answer to these questions may be as easy as slipping on a pair of headphones or good-quality earbuds and pressing play.
What am I talking about? The world of binaural beat technology. What are binaural beats? In 1839 there was a Prussian physicist and meteorologist, Heinrich Wilhelm Dove, who discovered that when pure tones of slightly different frequencies are presented separately to each ear, the brain does not hear the separate tones, but constructs another third tone from the difference in the frequencies.
Dove’s research went largely unnoticed until 1973, when a biophysicist Dr. Gerald Oster published a paper in Scientific American on binaural beats, recognizing this sound technology had the potential to diagnose various medical issues such as Parkinson’s.
But his real contribution, and what sparked further interest in binaural beats, was his understanding that the beats involved different nerve pathways than a person’s regular hearing and that when these tones were presented, they could evoke a neural response, even when both of the tones presented to the left and right ears were below the human threshold for hearing. In other words, a “third tone” is produced in the brain of the person who is listening that is not present in the original tones presented to the brain via earphones.
Since that time, there has been an explosion of interest from the public on the use of binaural beats to improve concentration, focus, help with insomnia, induce lucid dreaming, reach deep states of meditation, or just as a pleasant way to relax.
There are some research studies to back up binaural beats’ effectiveness in promoting relaxation, reducing anxiety, improving sleep, and even showing effectiveness in relieving depression. Still, the area as a whole has not been extensively researched.
However, outside of the scientific community, binaural beat technology has been enthusiastically accepted and there are tons of free and low-cost apps that you can get to experience their effects.
How do binaural beats manage to accomplish all this? Before we get to that, let’s look at the difference between binaural beats and something known as ASMR. In 2016, Kentucky Fried Chicken promoted their new and rather strange meditation website, enticing people to relax to the sounds of frying chicken.
Turns out there is a popular craze called ASMR which stands for autonomous sensory meridian response. Noises such as people whispering or using household objects such as combs to produce sounds can induce a relaxing or tingling sensation in some listeners. KFC tried to capitalize on that by offering three different soundtracks...the sound of frying chicken, sizzling bacon, or simmering gravy. Finger lickin’ good y’all…!
They have since pulled the video, but not before it got well over 100,000 views and a 94% thumbs-up rating overall. There are tons of ASMR videos on YouTube if that is your thing. Just search ASMR. Okay, enough of the Colonel’s antics...let’s get back to why binaural beats are effective.
To understand how binaural beats work, you need to know something about your brainwaves. Your brain produces a variety of brainwaves at different frequencies and these frequencies are associated with specific states.
Beta waves from about 12 to 18 Hertz are the waves produced by your brain when you are awake and alert. Your brain is in this state when you have your eyes open and are thinking, listening, making decisions and processing information.
Alpha waves are between 8 and 12 Hertz and are present when you are alert but relaxed and not actively processing information. You can increase alpha by closing your eyes or breathing deeply and smoothly. Most people report feeling at ease and calm when alpha waves predominate on their brain tracing.
Theta waves are from 4 to 8 Hertz and reflects the state between wakefulness and sleep. Theta waves are associated with intuition, creativity, and daydreaming and are produced during meditation and prayer or any practice with a strong internal focus.
Delta waves are less than 4 Hertz and are the slowest brain waves. They are produced during deep, dreamless sleep.
Gamma waves are on the other end of the spectrum at above 30 Hertz, are the fastest of the brain waves, and are associated with cognitive enhancement and high levels of information processing, learning and focus.
A really interesting observation about gamma waves is that when the brain produces these waves, the brain neurons are all firing together. In 2004 there was a fascinating study done on Tibetan Buddhist monks who were experienced meditators. The researchers took a group of eight of monks and monitored their brain waves as they meditated and compared their brain activity with a goup of novice meditators who had not been practicing for very long. Both groups had similar activity when meditating normally, but when the monks were instructed to generate a feeling of compassion while meditating, their brains began to produce gamma waves, while the novice meditators’ brains did not.
So, we see that various brain wave patterns are associated with desired states but do you have to become a Buddhist monk in order to experience them? Well, you could take up traditional meditation, but many people are turning to binaural beat technology to help them achieve a specific state, from relaxation to increased focus and concentration.
The sound programs use a slightly different tone presented to each ear, with the difference between the tones corresponding to the frequency of the desired brainwave state. There are many free and low-cost apps both for iPhone and Android, and you can play around to see which ones you like the best. We covered this topic briefly way back in IF Insider No. 4, and also gave some recommendations when we discussed various methods to find calm.
Note - Besides binaural beat technology, there is also a type of sound known as isochronic tones that can help with relaxation. We will cover this at a later date.
References
Oster, G. (1973). Auditory beats in the brain. Scientific American, 229(4), 94–102. https://doi.org/10.1038/scientificamerican1073-94
Lutz A, Greischar LL, Rawlings NB, Ricard M, Davidson RJ. Long-term meditators self-induce high-amplitude gamma synchrony during mental practice. Proc Natl Acad Sci U S A. 2004;101(46):16369-16373. doi:10.1073/pnas.0407401101
Why It Matters
“One key point is that different people may benefit from different types of meditation, as well as other interventions. This question of optimal matching between the form of practice and the type of person has not received much scientific attention.”
~ Richard Davidson, Ph.D. (b. 1951) is the William James and Vilas Professor of Psychology and Psychiatry at the University of Wisconsin–Madison and the Founder and Director of the Center for Healthy Minds. A friend and confidante of the Dalai Lama, he is a highly sought after expert and international speaker. Time Magazine named Dr. Davidson one of “The 100 Most Influential People in the World” in 2006.
What We Are Reading 📚
Denise - In the past week, I listened to two podcast episodes from Peter Attia’s The Drive, both with Ric Elias, founder of Red Ventures. In the first from 2019, Elias speaks about his gift of life after surviving the crash of US Airways Flight 1549 on the Hudson River in 2009. It’s not just the harrowing story he tells but what he was thinking in those last minutes and how his life has changed.
Attia catches up again with Elias in a recent episode to find out has changed and how Elias’ priorities have evolved. I was moved and inspired by Elias’s positive attitude and optimistic spirit.
Ellen - I am fascinated by the topic of consciousness. What is it exactly…a product of our brains or are our brains somehow “tuned in” to a field of consciousness that is present outside of our brains and bodies?
One of the most erudite voices in this debate is Rupert Spira, an English spiritual teacher, philosopher, speaker and author who comes at this topic in what he terms the ‘direct’ way…though examining your own experience. He has several books, but his book You Are The Happiness You Seek: Uncovering the Awareness of Being is typical of his straightforward, intimate style.
Rupert is also featured on many podcasts and video interviews, and these are probably the most effective ways to experience firsthand his teaching style. Below is a 22-minute video from a 2016 seven-day retreat where he addresses the question: “In what does my experience appear?”
Did you like this article and learn something new? If so, please let us know in the comments! Questions and suggestions for future articles are welcome, too!
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