Binaural beats & isochronic tones by goal
Last updated June 2026
Brainwave entrainment isn't one-size-fits-all. The frequency that helps you fall asleep is different from the one that sharpens your focus. Pick your goal below and we'll point you to the right brainwave band, the best mode for your setup, and a simple way to start.
Choose your goal
How to choose: goals, bands, and modes
Every goal maps to a brainwave band — the EEG rhythm linked to the state you want. You then pick the frequency from that band and a mode to deliver it. Here's the short version.
- Delta (0.5–4 Hz) — deep, dreamless sleep and physical repair. Try ~2 Hz for sleep.
- Theta (4–8 Hz) — calm, meditation, anxiety relief, pre-sleep drift. Try ~6 Hz for anxiety, meditation, and relaxation.
- Alpha (8–13 Hz) — relaxed concentration and flow. Try ~10 Hz for focus and unwinding.
- Beta (13–30 Hz) — alert, active focus and problem-solving. Try ~14–18 Hz for studying.
- Gamma (30–100 Hz) — peak focus and insight. Try ~40 Hz.
Binaural or isochronic? Binaural beats create a phantom beat from two slightly different tones and require stereo headphones. Isochronic tones pulse a single tone on and off, so they work on any speaker — bedside, Bluetooth, or AirPlay — no headphones needed. See binaural vs. isochronic for the full picture.
Want the underlying map first? Read brainwave frequencies, or browse the full frequency library. Then jump into a goal above to get started.