Tag Archives: binaural beats

Meditation Breakthrough With Brain.fm

As a followup to my earlier work on binaural beats, I did another tracking study using Brain.fm. After fine tuning the approach and trying it for more than a month, I had a meditation breakthrough with Brain.fm.  I found a hugely useful technique to help me have a smoother wakeup.

breakthrough with brain.fm
What it might look like to wake up without the brain working to full capacity.

Each morning I conduct a tracking routine that includes heart rate variability (HRV), blood pressure, blood glucose and various body dimension measurements. In my last study, I had used Brain.fm for five-minute sessions without any discernable effect on my physiology. With feedback from the founders of Brain.fm, I retooled the tracking approach and tried again.

What I Did

The advice I got was that it takes 10 minutes to entrain the brain using binaural beats. I redid the tracking study so that I added a 10-minute session prior to taking a five-minute HRV reading. I wanted to ensure I had enough time listening to the binaural beats so the would be effective.

To determine the efficacy of Brain.fm’s binaural beat meditation soundtrack, I compared it to similar sounding music without binaural beats embedded. I wanted to compare the effect on HRV after 10 minutes of binaural beats vs an identical period of time without the beats.

How I Did It

I created a Google spreadsheet with a randomly generated number (0 or 1) for each day in the study. On waking, I would look at the sheet to determine whether to use Brain.fm (1) or a Pandora station I called “meditation” (0) that I set up with reference artists Deva Premal and Krishna Das.

If I used Brain.fm I would turn on the unguided meditation for 10 minutes and sit relaxed with normal respiration.

breakthrough with brain.fm

On completion of the 10 minute session, I put on the Polar H7 heart rate belt and the HRV Logger from Marco Altini and took a five-minute HRV reading while continuing to listen to the Brain.fm binaural beats.

On days when I used the Pandora station I would conduct the exact same procedure listening to the meditative music without binaural beats. On completion for both music sources, I would log my rMSSD measurement in the Google spreadsheet.

What I Learned

I was unable to find a significant difference in my physiological state when using music with binaural beats or music without binaural beats. Across 30 measurements, my average rMSSD with binaural beats was 50.9 vs 49.8 without binaural beats. The T Test showed that there was no statistically significant difference between the two soundtrack types (p=.87).

The Brain.fm site says that its binaural beats would have an immediate effect, and it appears that immediate means at least longer than 10 minutes. As a tactical approach to calming the body or the mind on waking, I don’t find it practical to have a preparatory session longer than 10 minutes. So for me, Brain.fm’s binaural beats are not a good tool to assist in my morning meditation.

The Breakthrough With Brain.fm

Though the soundtrack with embedded binaural beats did not have a discernable effect on my HRV readings, I did have a breakthrough with Brain.fm. My continued use of the product showed me without question that some form of music played during morning deep breathing work made it more likely I would engage in the activity and stick with it once I started.

There is something pleasant and energizing about sitting quietly for 10 minutes while my physical system comes online and wakes up. I found myself getting out of bed more readily knowing the session was the first thing I would do. Once I started the session it seemed to go quickly. Often I was surprised when my device indicated I had successfully completed the session.

For my morning sessions, I will still use Brain.fm. It has a pleasing format, it easy to use and I like the soundtrack. It is packaged well enough to be ready for use. I am realistic about it jacking my brain with frequencies in less than 10 minutes. That does not happen. Sometimes, however, relaxing tunes is just good enough to make a product useful and for that, Brain.fm is a winner.

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Binaural Beats Had No Five Minute Payoff

I conducted an N of 1 study on the effect of binaural beats during a five minute meditation.  My colleague Tim Hanrahan had turned me on to Brain.fm after having written a post about them.

I have always had a soft spot for binaural beats since I discovered the Monroe Institute and hemispherical synchronization while a cadet at West Point. As an aspiring Intelligence Officer, the promise of listening to some frequencies and being upgraded to being able to do remote viewing was too good an opportunity to resist. I envisioned a career of thwarting the Soviet threat armed only my mind and a Sony Walkman. I thought I would be the one to write books like this:

PSYCHIC SOLDIER

But alas, many hours of listening to my special cassette tapes never yielded enough remote viewing skill to be assigned to the psychic corps. All my snooping ended up being electronic. Ho hum. With this background using binaural beats I was ready to try a far less grandiose use case using Brain.fm’s service.

My Question

During a five minute meditation, will using binaural beats be effective in increasing my heart rate variability (HRV) and thus my physiological calm during the session?

What I Did

For 52 sessions of five minutes each, I measured my HRV while either listening to Brain.fm’s unguided meditation soundtrack or to no sound at all.

brain.fm

To ensure I controlled for differences in time of day and physiological condition, at each sitting I did two consecutive five minute sessions, one with the beats and the other without. I used a random number generator to determine whether I used beats first or second in each session. This way each beats session had a corresponding control session with the same physical conditions present.

How I Did It

I used the Brain.fm site while wearing a standard set of earbud headphones and wearing a Polar H7 heart rate belt bluetooth connected to Marco Altini’s Heart Rate Variability Logger app. The HRV measurement I tracked was rMSSD.

All readings were sitting relaxed in a chair breathing at a constant rate, and mental strategy was just the simple “in/out” verbalization of basic meditation.

At the end of the period, I looked at the difference in rMSSD using both a TTest and Wilcoxon ranked sum test.

What I Learned

For me, binaural beats had no five minute payoff. There was no significant difference in my HRV levels when using them or sitting in silence. Both the TTest and the Wilcoxon confirmed this with P values of .98 and .52 respectively.

My subjective experience was that the time in meditation seemed to go much faster when listening to the beats and the associated music. Perhaps the mind was engaged in some way and in doing that the experience of time quickened.

My interest in using binaural beats was as a quick modifier to  my physiological state prior to a meeting or one on one conversation. It would have been useful if I could do a quick frequency induced calming session like I can with BreatheSync. For that specific use binaural beats would not contribute any value.

I reached out to the founders of Brain.fm for their thoughts.They engaged in the discussion and wrote that entrainment does not begin until 10 minutes into the session. I had never seen that written anywhere but I have definitely confirmed that nothing happens at the five minute mark. They also shared a peer reviewed study on the use of brain entrainment to elevate HRV. In that study, the participants listened to the frequencies for 20 minutes and had their HRV measured.

Though I won’t think of binaural beats as a useful preparatory tool at the office I am still interested in seeing if I can replicate the effect reported in the study. I am designing a followup to that end. If you would like updates on this and other studies, make sure you sign up for the QuantXLaFont newsletter and stay tuned here as we look for truly effective ways to heighten alertness and performance.