Binaural Beats: What They Are, How They Work & How to Use Them
Updated: 3 hours ago
Binaural beats are an audio illusion: two slightly different tones, one in each ear, that your brain hears as a single slow beat. They are one of the most popular sounds for sleep, meditation and focus. This guide explains how they work, the five types, what research does and doesn’t say, and how to choose one. Each type links to its own detailed guide.
How do binaural beats work?
Two tones with slightly different pitches are played, one in each ear. Your brain perceives a slow “beat” at the difference between them. The effect was first described by the physicist Heinrich Wilhelm Dove in 1839, and became popular after a 1973 article by Gerald Oster. Because each ear needs its own tone, binaural beats only work with headphones.
For example, a 200 Hz tone in your left ear and a 210 Hz tone in your right ear produce a perceived 10 Hz beat. The beat frequency is matched to a brainwave range, which gives each type its name.
The 5 types of binaural beats
Tap a type to read its full guide. The ranges are approximate and vary slightly between sources.
Type | Beat frequency | Linked state | Often used for |
0.5–4 Hz | Deep sleep | Falling asleep, deep rest | |
4–8 Hz | Drowsy, dreamy, meditative | Meditation, creativity | |
8–13 Hz | Relaxed, calm wakefulness | Unwinding, calm focus | |
13–30 Hz | Alert, active thinking | Studying, work | |
30 Hz+ (often 40 Hz) | High-level processing | Concentration, curiosity |
What does the research say?
Research on binaural beats is mixed. A 2019 meta-analysis of more than 20 studies found small to moderate effects on anxiety, memory, attention and pain perception, but results varied a lot between studies. A 2023 systematic review found little consistent evidence that binaural beats actually shift brainwaves to match the beat. The honest summary: many people find them relaxing or helpful for focus, but they are not a proven treatment for anything.
How to choose a binaural beat
Binaural beats vs solfeggio frequencies vs isochronic tones
Binaural beats use two different tones, one per ear, and need headphones.
Solfeggio frequencies are single tones, such as 528 Hz, and work through speakers. See our solfeggio frequencies guide.
Isochronic tones are one tone switched on and off at a steady rate. They work through speakers too.
How to listen safely
Use headphones or earbuds.
Keep the volume low to moderate.
Start with 10 to 20 minutes.
Never listen while driving or operating machinery.
If you have epilepsy or a seizure disorder, check with your doctor first.
Listen in the Healing Sounds app
Healing Sounds is a free app with 500+ sounds, including delta, theta, alpha, beta and gamma binaural beats, solfeggio frequencies, Tibetan singing bowls and white, brown and pink noise. Mix a binaural beat with rain or ocean sounds to make your own blend.
Long binaural beats and frequency videos are also on our Healing Sounds YouTube channel.
Choosing an app? See Healing Sounds vs Calm and Healing Sounds vs BetterSleep for a fair comparison of features and pricing.
Frequently asked questions
What are binaural beats?
Two slightly different tones, one in each ear, that your brain perceives as a single slow beat at the difference between them.
Do binaural beats really work?
Research is mixed. Some studies show small effects on anxiety, attention and memory, but there is little consistent evidence that they change brainwaves. Many people simply find them relaxing.
Do I need headphones for binaural beats?
Yes. Each ear needs its own tone, so they only work with headphones or earbuds.
Which binaural beat is best for sleep?
Delta (0.5–4 Hz) is the usual choice for sleep, often with theta to wind down first.
Are binaural beats safe?
For most people, yes, at a low to moderate volume. Don’t use them while driving, and check with your doctor first if you have epilepsy or a seizure disorder.
Explore the guides
This article is for general information about relaxation and sound. It is not medical advice. If you have a health or mental health concern, or epilepsy or a seizure disorder, please talk to your doctor before using binaural beats.
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