18. History and science of Binaural Beats, the science and how to use them to focus with ADHD. (and a Brain.fm review)
Photo by cottonbro studio
Music is powerful and can evoke emotion and memories when people hear it. I'm 35 now, but whenever I put on the song "One Call Away" by Chingy, it immediately takes me back to feeling Seventeen again. It would be redundant to mention that music can make you want to move your body.; but have you ever associated music with work or focus?
Okay, the first association with music is likely different from how it can make you more productive compared to all the feel-good properties it provides to the human experience. In fact, whenever I listen to my favorite songs while sitting at my desk writing blogs and podcast episodes like this one, the last thing that will help me concentrate is a song with dense lyrics. Of course, instrumental music, like study beats or classical, is the best genre for making you pay attention, except for the type of music scientifically designed to help you concentrate.
Binaural beats. Have you heard of them? If you haven't, that's okay because it's the topic of today's episode. I'll explain what it is and how it works, how they were created, the science behind them, and the controversy surrounding them, and stick around until the end to learn where to find them!
Binaural beats, what are they?
Photo by Luis Quintero from Pexels:
Prussian physicist and meteorologist Heinrich Wilhelm Dove, ca. 1839
Heinrich Wilhelm Dove. (2023, January 12). In Wikipedia.
The concept of binaural beats was first discovered by a Prussian physicist and meteorologist, Heinrich Wilhelm Dove, in 1839. They are an auditory illusion created by playing two different frequencies in each ear, resulting in the perception of a single tone, the difference between the two frequencies. For example, a tone of 400 Hz is played in one ear, and a tone of 410 Hz is played in the other. In that case, the brain will perceive a single tone of 10 Hz, which is the difference between the two frequencies.
In the 1970s, binaural beats were used for therapeutic purposes. Robert Monroe, the founder of the Monroe Institute, pioneered using binaural beats for relaxation, meditation, and altered states of consciousness. Monroe developed a technology called "Hemi-Sync," which used binaural beats to synchronize the left and right hemispheres of the brain and induce various mental states.
It is believed that listening to binaural beats can help synchronize brainwaves and promote a state of relaxation or alertness, depending on the frequency of the tones used.
Altered States
Photo by EKATERINA BOLOVTSOVA from Pexels:
The 1970s and the strange experiments happening at that time regarding human consciousness and altered states fascinate me. The show Stranger Things is loosely based on the MK-Ultra experiments conducted by the United States. However, explaining what that was is a whole other episode and a different podcast. Here's something interesting, though, have you ever heard of the gateway process? The Gateway Process is a meditation program developed by the Monroe Institute in the 1970s. It is intended to help individuals explore altered states of consciousness and expand their awareness.
The “Gateway Process” has been studied by various researchers, including the U.S. military, which reportedly used the program as part of its research into psychic phenomena and remote viewing. At the same time, some individuals have reported experiencing profound insights and transformative experiences through the Gateway Process. The studies were conducted in part by the same guy who made binaural beats and at the same Monroe institute.
Analysis and Assessment of the Gateway Process pdf
The military study of the Gateway Process includes many fascinating alleged findings but two in particular that relate to a talk about ADHD, neurodivergence, and brain states in general:
Increased creativity and problem-solving abilities: Some individuals who participated in the Gateway Process reported that it enhanced their creativity and problem-solving skills, allowing them to approach tasks in new and innovative ways.
Improved health and well-being: Some participants in the Gateway Process reported improved physical and mental health, including reduced stress and anxiety, improved sleep, and increased well-being.
I am very skeptical but also open-minded to less conventional attempts at attaining focus and trying them for myself if sound science or logic is behind them. Have you ever taken a cold shower or an ice bath? At the beginning of my mission to understand neurodivergence, I tried a little of everything to help me stay focused on my job. Binaural beats were one of the first things I came across; I was intrigued by the idea because it didn't involve freezing my nether regions, so I wanted to know how it worked.
Several different brainwave states have been identified based on the frequency of brainwave activity, as measured by an electroencephalogram (or EEG).
Researchers typically ask participants to perform a specific task or engage in a particular mental state to identify brainwaves during certain activities. During the specified task, brain activity is measured using an EEG. For example, a researcher might ask participants to close their eyes and relax or to perform a simple exercise, such as counting or memorizing a list of words. The EEG records the brain's electrical activity during these exercises. The resulting data can be analyzed to identify patterns of brainwave activity associated with different mental states or tasks.
Specific Brainwaves Patterns and You
Researchers have identified various brainwave patterns associated with different mental states and activities. These states are associated with variable levels of consciousness, awareness, and mental training. The primary brainwave states are:
Beta waves (12-30 Hz) are some of the fastest brainwaves associated with wakefulness, alertness, and focused mental activity. Beta waves are typically dominant when we are engaged in tasks that require concentration and focus, like working at a desk or computer.
Alpha waves (8-12 Hz) are associated with a calm mind. They are often present when we are in a state of daydreaming, meditating, or relaxing.
Theta waves (4-8 Hz) are associated with a deeper state of relaxation, creativity, intuition, and spiritual experiences. They are often present during deep meditation, hypnosis, and certain stages of sleep.
Delta waves (0.5-4 Hz) are the slowest brainwaves. They are associated with deep, dreamless sleep and unconscious bodily functions such as heartbeat and breathing.
Gamma waves (above 30 Hz) are the fastest brainwaves associated with high-level cognitive processing, such as problem-solving, decision-making, and information processing.
I've gone over everything up to now, so far, to establish the genuine science and study dedicated to understanding altered states and brain waves. And even the careful scientific classification and acknowledgment of the real existence of this phenomenon. This is a legitimate field of research and isn't some new-age fairy tale. Though controversial to some, the science seems straightforward enough and understandable to someone who isn't a scientist (me). I will explain in a moment exactly why it's controversial.
What do binaural beats sound like, and where can you find them?
If you want to try binaural beats for yourself, you can find some on youtube. I remember sitting in my office. Whenever I felt myself losing focus, I would listen to YouTube with headphones; it is essential to use headphones. Remember, the process is rooted in playing two different frequencies simultaneously in each ear.
You can find beats by putting a keyphrase like "beats or music that increase focus." You can also explicitly search "binaural beats for focus." There's an endless selection of music to choose from. The beats themselves sound like ambient music that you might find in a spa or yoga class. There are no lyrics, and depending on the type of activity you are trying to enhance, the music may be more mellow and chill or more upbeat. I've tried a few that worked, I guessed anyways, but I could never be sure. This leads to why they are controversial.
The controversy
While some evidence suggests that binaural beats may help promote relaxation, reduce anxiety, and improve cognitive function. Still, many studies have needed to be bigger and more quality to replicate the effects of binaural beats in more controlled environments. It is unclear whether the results observed are due to the beats themselves or other factors, such as the placebo effect.
In addition, some practitioners of binaural beats have made exaggerated claims about their effectiveness in treating addiction, depression, and chronic pain. These claims are not supported by rigorous scientific evidence. They may give people false hope or discourage them from seeking other, more effective forms of treatment.
You should never hop on youtube and attempt to solve any diagnosed conditions or illnesses with focus music or YouTube suggestions. I repeat, honest medical advice should always be the first option concerning managing ADHD or any other disorder.
From my understanding and research, the biggest issue contributing to the controversy around binaural beats is the need for more standardization in how they are produced and delivered.
There is yet to be a consensus on the best way to create binaural beats. Different methods may produce other effects; youtube has low-quality binaural beats and compressed sound. Some YouTube channels specializing in binaural beats and other audio meditation or relaxation forms may produce high-quality, well-researched, and valuable content. Even so, many channels have low-quality or poorly researched content; some may even make exaggerated or unfounded claims about the benefits of binaural beats.
Personal Experience/Brain.fm Review
After messing around with them for a few months, I researched legitimate providers. That's when I discovered brain.fm. Brain.fm is a company that produces AI-generated music to improve focus, relaxation, and sleep. The company used a combination of artificial intelligence and neuroscience research to create music tailored to the listener's brainwave patterns and intended use.
I checked it out, and I've been using brain.fm for a long time on my Samsung phone and my iMac; Don't ask; it's complicated. Not to be a d-bag, but I'm currently on my 36-week streak. I use the app for focus and meditation, mostly. I have been an active brain.fm user since Thursday, Jan 28, 2021, 10:39 PM. Facts.
You can tell the difference between a legitimate platform and youtube any day. It's recommended to listen for at least five minutes to start feeling the effects. Brain.fm stands firmly by its scientific promises.
They have conducted several studies on the effectiveness of their music in improving cognitive performance, reducing stress, and enhancing sleep. Some of these studies include:
A 2019 study published in the journal PLoS One found that listening to Brain.fm music improved sustained attention and working memory in healthy young adults.
Another 2019 study published in the International Journal of Psychophysiology found that listening to Brain.fm music reduced self-reported stress and improved cognitive performance in a group of college students.
A 2020 study published in the journal Scientific Reports found that listening to Brain.fm music improved sleep quality and reduced insomnia symptoms in individuals with insomnia.
Another 2020 study published in the Journal of Medical Internet Research found that using Brain.fm music as part of a mindfulness meditation program improved mindfulness and reduced anxiety in a group of young adults.
They have a very detailed white paper, which I've provided the link to in the description of this episode so you can see it for yourself.
Click here to read brain.fm’s whitepaper, and the science behind their beats!
This has been one of my most detailed episodes, and I learned a lot while putting it together. It's been enjoyable. I had a thought while writing this episode that helped me scrutinize the credibility of binaural beats and how effective they actually are at treating inattention and lack of focus; follow me:
Your brain on drugs, on an EEG…
Suppose scientists know that we have measurable brainwave states and that Beta brainwaves are particularly associated with wakefulness, alertness, and focus. Has anyone done an EEG on someone under the influence of stimulant medications like the ones to treat ADHD? If so, were the brainwaves associated with focus activated or altered in any way?
There's an entire pdf chart of random drugs about how they affect human brainwaves and how they appear on an EEG reading. It's wild! Marijuana increases frontal low-frequency alpha brainwaves, affecting an EEG for three days. If you recall, alpha waves are associated with a relaxed, calm mind. It happens when we are in a state of daydreaming, meditating, or relaxing. That makes sense. If you have ever used cannabis, you might say that the high associated with it is actually the feeling of your brainwaves shifting into an altered state.
Click the link to view PDF
Unlike stimulants like Adderall and Ritalin, a group of drugs that act by increasing levels of norepinephrine, serotonin, and dopamine in the brain, decrease slow wave activity, and increase beta in the 12-26Hz range. Beta waves are associated with focus and attention.
In theory, is beta wave music designed to help you focus, similar to using stimulants? According to brain.fm research, there's evidence to suggest your beta waves do, in fact, become activated by listening to their binaural beats. I will say that listening to the app does not make me feel like I am on doctor-prescribed dextroamphetamine salts, but it helps me focus a lot.
Brain.fm for $1
If you want to try binaural beats, try some on youtube first to get an idea of what they are. If you want to try brain.fm for $1 a month, click the link in the description of this episode. This is not a paid promotion; it's my brain.fm "refer a friend" link. I didn't see any mention of monetary benefit to me. The link only works for one person at a time, in theory. If that's true, and you are the lucky person who gets to it first, I will send you something special. Yes, this is my half-assed attempt at a giveaway. Brain.fm
If you are the first too subscribe to brain.fm from my link, I'll send you a free copy of "The You Testament." An ADHD workbook I created back in August. There's a physical copy, but maybe I'll give that away another time.
In conclusion
We've learned that binaural beats, even though they may sound like new age rhetoric to some, has scientific research behind them that started back in the 1800s, were studied by the U.S. military in the 70s, and claims to work. It works for me!
Thanks for tuning into another episode. Do you believe in binaural beats? I put a poll in this episode; feel free to vote. Also, remember to write into the show with questions, comments, and feedback. Next week's episode will be all about EMDR therapy. What is it, and how can it be used to treat ADHD? I want to know myself, so be sure to come back! That's it for this episode,
much love,
D.C. out!