Binaural beats: what the evidence says

Binaural beats play slightly different tones in each ear, so the brain hears a third, pulsing tone. A 2019 meta-analysis of 22 studies found a medium overall effect on memory, attention, anxiety and pain, but the results depended heavily on the frequency, timing and length of listening. Evidence is mixed, and they are not a treatment for anything.

A meta-analysis of 22 studies found a medium overall effect of binaural beats, but results vary widely by frequency and timing. What it means.

Beiing evidence map

Evidence: Limited for effects on attention, memory, anxiety and pain

How to do it

1. Binaural beats need headphones; each ear must hear its own tone.
2. Keep the volume low.
3. Studies found listening before a task worked better than only during it.

What the research shows

Garcia-Argibay and colleagues pooled 22 studies and found an overall medium effect (g = 0.45) across cognition, anxiety and pain.

The direction and size of the effect depended on the beat frequency used, how long people listened and when. Listening before a task, or before and during it, worked better than only during it.

Because studies differ so much, the evidence for any specific claim, such as a beat that reduces anxiety, is weak.

What "Limited" means here: A small number of small or early studies. Promising or plausible, not established. Rated for: Effects on attention, memory, anxiety and pain.

Key studies

• Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: a meta-analysis

  Garcia-Argibay M, Santed MA, Reales JM. Psychological Research, 2019 · Meta-analysis, 22 studies, 35 effect sizes

  Overall medium effect (g = 0.45), strongly dependent on frequency, timing and duration.

Safety notes

• If you have epilepsy or a seizure disorder, check with your clinician before using pulsing audio.
• Stop if you feel dizzy, nauseous or get a headache.

Common questions

Can binaural beats replace anxiety treatment?

No. The evidence is too mixed, and they are not a treatment. If anxiety is affecting your life, talk to a clinician.

Checked against the studies above on October 28, 2026 by Beiing's editorial and research team (writers and researchers, not licensed clinicians). How we review · For clinicians

More from the evidence map

• Slow breathing (about 6 breaths a minute) Moderate
• Cyclic sighing Limited
• Box breathing (4-4-4-4) Limited
• 4-7-8 breathing Limited
• Nature sounds Moderate
• Music for stress Strong
• White, pink and brown noise for focus Limited
• White noise for sleep Insufficient
• 528 Hz and solfeggio frequencies Insufficient

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Educational content only - not medical advice. In a crisis, call or text 988 (US) or your local emergency number. See crisis resources.