Binaural beat frequencies: a Hz-by-Hz guide
Last updated June 2026
Every entrainment session comes down to one number: the beat or pulse frequency, measured in hertz (Hz). That single figure decides whether a session nudges you toward sleep, calm, relaxed focus, or sharp concentration. This guide walks the most-used frequencies one by one — what each does, whether to reach for binaural beats or isochronic tones, and how to start.
The number that matters is the beat, not the pitch. The carrier sets how high or low the tone sounds; the beat (binaural) or pulse (isochronic) is the slow rhythm your brain follows. When people say "10 Hz binaural beats," they mean a 10 Hz beat — which might be 200 Hz in one ear and 210 Hz in the other.
Pick a frequency
Each frequency below sits inside one of the five brainwave bands. Jump to the page for the exact Hz you're after, or read the band page for the broader science.
| Frequency | Band | Best for | Guide |
|---|---|---|---|
| 2 Hz | Delta | Deep, all-night sleep | 2 Hz → |
| 4 Hz | Delta/Theta | Deep relaxation, drifting off | 4 Hz → |
| 6 Hz | Theta | Meditation, calm, anxiety relief | 6 Hz → |
| 10 Hz | Alpha | Relaxed focus and flow | 10 Hz → |
| 14 Hz | Beta | Alert focus and study | 14 Hz → |
| 40 Hz | Gamma | Peak concentration | 40 Hz → |
How to read a frequency
Lower numbers are slower brain rhythms; higher numbers are faster ones. As a rough map:
- 0.5–4 Hz (delta) — deep, dreamless sleep and physical repair.
- 4–8 Hz (theta) — meditation, calm, and the drifting state just before sleep.
- 8–13 Hz (alpha) — relaxed concentration and flow.
- 13–30 Hz (beta) — alert, active thinking and study.
- 30–100 Hz (gamma) — peak focus and fast cognition.
For the full picture of how the bands fit together, see brainwave frequencies. For the technique itself, read what binaural beats are.
Binaural or isochronic?
The same target frequency can be delivered two ways. Binaural beats need stereo headphones — the beat only forms when each ear hears a slightly different tone. Isochronic tones pulse a single tone on and off, so they work on any speaker with no headphones. If you can wear headphones, either works; if you can't — a bedside speaker, the car, a shared room — choose isochronic. Each frequency page below recommends a default for that use case.
Explore the bands
Entrain is a wellness and relaxation product, not a medical device. The frequency-to-state map is a practical starting point, not a precise prescription — entrainment research is promising but still emerging, and individual responses vary.