Binaural beats for anxiety
A 10 Hz alpha beat on a 220 Hz carrier for twenty minutes. Pair it with slow breathing for the strongest calming effect.
Presets
Why these settings
Alpha rhythm (8–13 Hz) dominates relaxed, eyes-closed wakefulness. Most anxiety trials have used alpha or theta beats layered under music or noise.
How to use it
- Sit or lie down, eyes closed, headphones on.
- Breathe in for 4 and out for 6 along with the sound; the breathing pacer can guide you.
- Give it at least 10 minutes before judging.
- If the tone is irritating, switch to brown noise only; irritation defeats the purpose.
What the research says
Trials before surgery (Padmanabhan et al., Anaesthesia 2005) and dental procedures found reduced anxiety with binaural-beat audio compared with no audio, and a 2019 meta-analysis (Garcia-Argibay et al.) reported small-to-moderate effects on anxiety. Effects are modest and not a substitute for treatment of an anxiety disorder.
New to this? See how binaural beats work with the interactive demo.
Questions people ask
Which frequency is best for anxiety?
Most studies used alpha (around 10 Hz) or theta (around 6 Hz) beats. Choose the one that feels more soothing to you.
Can binaural beats stop a panic attack?
They are not designed for acute panic. Slow breathing with a long exhale is a better first step; seek help if panic attacks are frequent.
Can binaural beats make anxiety worse?
Some people find the wobbling sensation unsettling. If so, stop; plain pink or brown noise may suit you better.