01 / THE SOUND
What are binaural beats?
A binaural beat is a perceived rhythm created when each ear receives a slightly different tone. For example, a 200 Hz tone in one ear and a 210 Hz tone in the other can produce the sensation of a 10 Hz beat. The beat is a listening phenomenon, rather than a separate 10 Hz sound played through the headphones. [1]
The perceived beat rate
Hz means hertz: cycles per second. The pitch of the tones and the rate of the perceived beat are two different settings. In this example, 200 and 210 Hz describe the tones; 10 Hz describes their difference.
Stereo headphones keep the two tones separate, one for each ear. Ordinary speakers mix the channels in the room, so they do not preserve that same listening setup. [1]
02 / THE LABELS
What do brainwave frequencies mean?
Brainwaves are patterns of electrical activity recorded with equipment such as an EEG. Researchers group rhythms into frequency bands. The boundaries vary somewhat between studies; the names below are a useful introduction, not a set of separate mental modes. [2]
Seeing “alpha” or “theta” on an audio setting tells you about its frequency range. It does not tell you what your brain is doing. Alterstate does not measure brainwaves, and choosing a sound frequency is not the same as selecting a mental state.
A rhythm is not a promise.
“Brainwave entrainment” describes a proposed synchronization with rhythmic stimulation. A 2023 systematic review of 14 studies found inconsistent evidence for binaural-beat entrainment. That does not establish a reliable way to put someone into a particular state. [1]
Anxiety and Calmness: While direct brainwave entrainment is unproven, some randomized controlled trials show that listening to binaural beats can reduce subjective anxiety and lower blood pressure in specific settings.
03 / A QUIETER MOMENT
Alpha waves, relaxation, and encouraging research
Alpha activity is often observed during relaxed wakefulness with the eyes closed—one reason the term appears in relaxation audio. [3] Binaural-beat research also explores something more personal: how people feel after listening.
A 2019 meta-analysis of 22 studies reported beneficial effects across the outcomes examined, including anxiety. It offers an encouraging basis for continued research into binaural beats and the listening experience. [4]
In a small controlled study with 21 participants, listeners reported greater relaxation after exercise with binaural-beat audio than with similar audio without the binaural component. [5] The study used a theta-range recording, illustrating that relaxation research extends beyond alpha-labelled sounds.
Make room for a quieter moment.
In Alterstate, sound is an invitation to pause and turn your attention inward. Settle somewhere comfortable, choose a session that appeals to you, and give yourself time to listen.
04 / WINDING DOWN
Binaural beats for sleep: a gentler end to your day
A quieter room. Softer sound. A little time with nothing else to do. Alterstate’s sleep-themed sessions are designed to accompany that transition from a busy day to a restful evening.
Research on music combined with auditory beats offers encouraging findings about how people feel after listening. In a 2022 randomized trial, the combination produced greater reductions in cognitive state anxiety than music alone, beats alone, or pink noise among participants with moderate trait anxiety. [6] That result concerns short-term anxiety, rather than sleep itself, but is relevant to the interest in listening as a way to unwind.
Explore a sound you enjoy, keep the volume gentle, and let listening become part of your evening routine. There is no need to find a perfect frequency before you begin. These sessions are for winding down; they are not a treatment for insomnia.
05 / YOUR EXPERIENCE
Find your own way into the sound
Some moments call for guidance. Others call for space to explore. Alterstate brings together prepared audio sessions, guided self-hypnosis, and a Studio where you can shape your own mix.
- Binaural beats
- Two slightly different tones, one for each ear, create a perceived rhythm within the listening experience. Put on stereo headphones to hear the binaural effect.
- Isochronic pulses
- A tone that pulses at a regular rate, adding a clearly defined rhythm to your mix.
- Carrier tones & ambient textures
- Build an atmosphere that feels right for your moment. Explore tones alongside textures such as rain or white noise, and adjust the mix to your preferences.
- Guided self-hypnosis
- Spoken guidance, imagination, and focused attention, with binaural beats woven underneath as an audio backdrop. Voice and sound come together in an invitation to turn inward, explore your intentions, and take time for yourself. You choose when to begin, pause, or stop.
Keep your volume comfortable and listen where you can safely relax. Never use relaxation or hypnosis sessions while driving or operating machinery. Stop if you feel uncomfortable. See Wellness & Safety for full listening guidance.
Explore Alterstate on the App StoreA FEW MORE THINGS
Common questions
Can I use binaural beats during meditation?
Yes. You can make sound part of your meditation practice, using the listening experience as a focus for your attention. Choose a track you enjoy and an approach that feels comfortable.
What does research say about relaxation?
There are encouraging findings: a controlled study reported greater relaxation after listening to binaural beats, and a broader meta-analysis reported benefits including reduced anxiety. Studies use different recordings, listening conditions, and participant groups, so individual experiences can vary. [4] [5]
Where should I start with listening before bed?
Try a sleep-themed session that appeals to you, in a quiet space at a comfortable volume. Let your preferences guide you as you explore the available sounds.
Why combine binaural beats with other sounds?
Layers of sound shape the character of a session. Research has also explored combined listening: a 2026 randomized trial found greater reductions in anxiety and negative mood with music plus auditory beats than with pink noise. That study assessed the combination, rather than the contribution of beats alone. [7]
Does Alterstate use Apple Health to measure brainwaves?
No. Apple Health readings such as heart rate and HRV are different from EEG measurements. You can explore Alterstate’s audio experiences without measuring your brainwaves.
EXPLORE THE RESEARCH
Sources & further reading
Research offers encouraging findings alongside questions still being explored. These papers cover the science of binaural beats and listening outcomes; they studied their own recordings and protocols, rather than Alterstate’s sessions.
- Ingendoh, Posny & Heine (2023). Binaural beats to entrain the brain?PLOS ONE · Review of EEG entrainment research, supporting the explanation of brainwave mechanisms above.
- Personalized Theta and Beta Binaural Beats for Brain Entrainment: An Electroencephalographic Analysis (2021).Research article · Background on frequency-band terminology.
- National Sleep Research Resource: Rules for assigning sleep stages.Cleveland Family Study manual · Alpha activity during wakefulness.
- Garcia-Argibay, Santed & Reales (2019). Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: a meta-analysis.Psychological Research · Synthesis of 22 studies reporting beneficial pooled results across several outcomes, including anxiety.
- McConnell and colleagues (2014). Auditory driving of the autonomic nervous system.Frontiers in Psychology · Small controlled crossover study with 21 participants; greater reported relaxation after exercise with binaural-beat audio.
- Mallik & Russo (2022). The effects of music & auditory beat stimulation on anxiety: a randomized clinical trial.PLOS ONE · Open-label trial with 163 participants taking anxiety medication. Benefits differed by subgroup; the study disclosed an author’s commercial ties to the music-system provider.
- Mullen and colleagues (2026). Investigating the dose-response relationship between music and anxiety reduction: a randomized clinical trial.PLOS Mental Health · Trial with 144 participants taking anxiety medication. Music with auditory beats outperformed pink noise; there was no music-only comparison. Commercial funding and author ties were disclosed.