Binaural Beats - A Productivity Hack Self-Experiment

By: KK

Before you read something that you are not interested in: The article is about the question whether it is possible to increase brain power using sounds and frequencies.

Why the topic of performance enhancement?

I am fascinated by the idea of not only developing through life experiences, but consciously initiating an improvement. I suppose it's rooted in my childhood, when I was introduced to the first pen-and-paper role-playing games where you actively increased skills. And of course, I admired Neo in Matrix, who learned kung fu with a single upload.

At the same time, I was bad at concentrating for a long time, especially when a topic did not interest me. My mind would wander and the smallest sound was more exciting than the content I was supposed to be devoting myself to.

That I discovered binaural beats, however, was a coincidence. But when I read that there might be frequencies that could manipulate the brain from the outside... how could I not have followed up on that (who else sees Frankenstein's monster awakening? :P ) ...?!

However, before we get into what is supposedly achieved with such beats, let's briefly look at what binaural beats actually are.

What are binaural beats?

Binaural beats are an auditory illusion. When a frequency is played on the left ear and a similar but not identical frequency is played on the right ear, the brain tries to match the frequencies. This attempt by the brain is perceived as a third sound and its frequency is the difference between the left ear and the right ear.

That was now four times "frequency" in two sentences, but with an example it becomes clear: On one ear a frequency of 200 Hz is played and at the other ear one of 210 Hz. The difference is 10 Hz. So the third tone - the illusion - is perceived in the head as a frequency of 10Hz. In this case an alpha wave, but more about that in a moment.

Here is an audio example of binaural beats:

What are monaural beats?

With monaural beats, the different frequencies are played back simultaneously in both ears. In our example, the left and right ears hear 200 Hz and 210 Hz, respectively. While binaural beats require headphones for the different frequencies to be played back at the ears, this is not necessary with monaural beats. Here the listener can do without headphones, because the illusion of a third sound is created outside the head.

The effect of monaural beats on the brain is comparable to that of binaural beats, since both create an auditory illusion. It is remarkable that the hype on the Internet is about binaural beats, although there is evidence that monaural beats have a higher efficiency. Efficiency in terms of what? We will get to that in a minute.

Again, I will provide a link to an example. Honestly: To me, binaural and monaural beats sound identical. I can't say, whether these are really monaural beats:

Oh... and there are still isochronous tones, a term that comes up again and again when dealing with binaural beats.

What are isochronic tones, please?

In the context of binaural beats, one often finds references to " isochronic tones". This refers to a sound that is played at the same interval and sounds like a choppy sound pulse or as if a sound is switched on and off. Isochronic tones do not work with an illusion, but the frequency you want to create is played directly. So while binaural and monaural beats take a circuitous route, isochronous sounds head straight for the target. Want an example? Then listen to this:

So, we understand that there are sounds with funny names... but what can we do with it? Before we consider the implications regarding manipulation of the mind, let's talk briefly about the human brain.

What is happening in the brain? It is oscillating and we can measure that

Our brain consists of many cells. When these cells work, electrical activities (brain waves) are generated, the frequency of which can be measured. What is actually remarkable is that different processes in the brain generate different frequencies... The measured frequency therefore reveals what is happening in the brain. For example, if you measure a delta wave, the observed person is probably sleeping.

But since there are other frequencies, let's look at them briefly, along with the states they indicate.

The frequency gives you away

Based on each frequency, we can make a statement about what the brain is most likely doing. So we should look at the frequencies:

Delta waves: Frequency from 0.1 Hz to 4 Hz. They occur during deep, dreamless sleep.

Theta waves: Frequency from 4 Hz to 8 Hz. These waves indicate brain areas that are active during dreamful sleep, meditation and daydreaming. It can be the phase between sleep and wakefulness or the subconscious is addressed. Conceivable here are processes that run automatically and allow the consciousness to digress (jog). In creative processes, one can also measure these frequencies. Perhaps this is the reason that some people have their best ideas when they are showering or jogging.

Alpha Waves: Frequencies of 8 Hz to 12 Hz are indicative of relaxation, calm and rest. Measurable when someone is doing yoga or in a flow state. (Side note: Supposedly, one can increase concentration by learning to suppress alpha waves through exercise).

Beta waves: Frequencies above 12 Hz. If one measures this frequency, problem solving, decision making or information processing is addressed. The person may be learning a new concept. The person is in tension or in active conversation.

High Beta Waves: Frequencies above 18 Hz are measured when someone is very focused, dedicated to planning tasks or facing mathematical challenges.

Gamma waves: Frequencies above 30Hz (according to others above 35Hz) are measured when the brain processes information from different areas simultaneously. Gamma is the only frequency that can be detected in any part of the brain. High gamma wave activity indicates good memory and sometimes the absence of these waves is seen in context with learning disabilities.

Side note: The transitions between waves are not sharp: 13 Hz can be a high alpha wave or a low beta wave.

Yeah great, now we've learned about sounds with funny names, about the brain and about frequencies... how do I increase my performance now?

The question that arises: Is it possible to influence one's brain to target specific areas in order to perform a task better?

From what we understand so far, the idea would be this: We play sounds and frequencies so that brain waves synchronize with them, thereby activating the areas in the brain that support the performance of a task.

Wait, but why should sounds cause the brain to do anything?! This sounds like a secret program of the CIA to beat the Soviets!

To understand why one might use sounds, we need to briefly discuss a phenomenon: entrainment.

Without going too much into the subject of synchronization, entrainment describes how different objects adjust to each other in rhythm, i.e. synchronize (for more information google "Christiaan Huygens and pendulum clocks"). In our context this is interesting because it has been shown that stimulation with light or sound at a certain frequency causes brain cells to start pulsating at the same frequency. (See also Binaural Beat Technology in Humans: A Pilot Study To Assess Psychologic and Physiologic Effects)

So when we play binaural beats, monaural beats, or isochronous tones and produce certain frequencies, the brain adapts to that frequency. Don't know about you, but I thought that was pretty remarkable....

This sounds a bit too much like Jedi Mind Tricks... which of these is scientifically proven!?

I have found little in the research about whether science has been able to prove that (binaural) beats stimulate the brain in a more specific or powerful way than other sounds or melodies do. But there is evidence that white noise, monaural and binaural beats at least have a positive effect on some task performance, learning and memory by stimulating communication of different brain areas. (See also Binaural Beats through the Auditory Pathway: From Brainstem to Connectivity Patterns)

Even if there is no scientific proof, evidence can be found that binaural beats produce at least "some" response, as study participants with ADHD were found to have a moderate effect.

Other studies do not attribute a measurable effect to binaural beats. However, the reason for this may be that binaural beats have been offered differently: With music, without music, loud, soft, before someone has to perform a task, or during.

After my research I can summarize: I have found no evidence that sounds can produce a specific frequency in the brain to achieve a desired brain performance.

Really... why are you only now writing that this could all be nonsense?

As mentioned at the beginning, I am always looking for something that can improve my mental performance. I don't care if it's monaural or binaural beats or isochromatic tones, the main thing is that they work. And they work for me. Could it be a placebo? Sure, that's possible. But that is not relevant for me, as long as it works. After some self-experimentation I can say that I work more concentrated and get less tired with monaural, binaural and isochronal beats.
My interest lies in the generating and effect of alpha, beta and gamma waves. What I am looking for is something that I can use to improve my mental performance. For this I would like to increase my creativity as well as the ability to understand information, and optimize my memory.
I am not concerned with theta and delta waves, because those are occur when the mind is quiet or you are asleep. Of course, rest and relaxation are important, but thanks to meditation and breathing techniques I have found solutions to this.

Okay, so maybe it's not nonsense after all? What speaks for it, what speaks against it?

First of all, the risk of trying it out is low, because these are harmless sounds and tones that are available free of charge. "Non-hazardous" does not mean that certain groups of people should not consult a medical professional beforehand, such as pregnant women, children, heart patients with pacemakers or epileptics.
I have observed that it helps me to concentrate. When I am doing monotonous work, I notice that binaural beats annoy me because they are monotonous. The task has to be challenging enough so that I have to concentrate and the beats fade into the background and drift out of awareness.
I use Youtube videos for this because they go on for hours and you don't get distracted by commercials. I find a succession of music tracks that are so different that you actively notice the change to be a distraction. Likewise, film music or epic music distracts me (Two Steps from Hell). I do use these to put me in a certain mood, but often they push themselves to the forefront so that I consciously notice them, which distracts me.
How do I go about it? If I don't know how long I'll be chasing a task, I use binaural beats. If I know I have time, I "warm up" by using isochronous beats and switch to binaural beats that address the same frequency. I switch to binaural beats because isochronous tones are sometimes super intrusive and don't recede from active awareness into the background.
The brain takes a few minutes to sync up, so I only use beats when I have at least half an hour. If my cat comes by and asks me to play with her, I'm certainly distracted, but how distractions affect synchronization I couldn't figure out.
If you want to try it out, I've put together an overview, but it's purely subjective. Maybe it will still help you find the combination that works best for you.

Personally, I feel significantly less (mental) fatigue when I expose myself to binaural beats. After long research sessions, reading papers on neuroscience and the human brain, I am not as fatigued as I usually am. The effect I notice most is that my mind is "very awake." My thoughts wander less, I need less breaks and I am "in the tunnel" (I don't know if I would call the state flow yet, but almost).
It's best to try it out and test for yourself if it helps you. Placebo or not... I go with Hippocrates on this when he says, "He who heals is right."