Way back in the early 2000s I attended the Silva Method training. Developed many years ago by Jose Silva the core component of the training was that our brainwaves changed depending on our mental state and that directing our attention in certain ways, and through training, we can ‘choose’ certain frequencies of brain waves and therefore certain states.

To the uninitiated, this may sound very pseudoscience but it’s actually very well researched indeed.

This, combined with a lot of changes in my work practices (like many people), made me curious about how music might help (or hinder) me in being more productive, creative and relaxed.

Brain Waves in Brief

Although only part of my reason for looking at the role of music in productivity, I want us all to be on the same page with how the brain works electrically.

The diagram below shows us roughly how we categorise brain waves.

Brain waves from highest frequency (Gamma) to lowest (Delta). (Author created)

Gamma Waves (40–100 Hz)

Gamma Brain Waves are the most recently discovered brain wave state and relate to the simultaneous processing of information from different brain areas. They are symptomatic of a very active brain trying to draw on multiple cognitive components at any one time.

Excess Gamma waves can result in anxiety and stress whereas a lack of them may indicate an inability to focus.

Beta Waves (12–40 Hz)

Beta waves are symptomatic of a ‘normal’ awake state. In other words most people are ‘living in beta’. Generally, the ‘executive function’ of human beings is dependent on beta waves and so they allow us to concentrate, remember things and process information. ‘Brain training’ has been linked to an uptick in Beta waves and a correlated improvement in problem-solving.

Similar to Gamma waves although less extreme, excess Beta waves are indicative of being stressed and an inability to relax. Lacking in Beta indicates a ‘daydreaming’ state which might also indicate poor cognition and performance in conscious problem-solving tasks. For example, intake of coffee increases Beta waves — so you probably understand the ‘focus’ vibe of Beta waves.

Alpha Waves (8–12 Hz)

Alpha waves are sometimes described as ‘flow state’ waves — they represent a relaxed state where cognitive function has less stress than Beta or Gamma waves. They are associated with creativity and the wandering mind. They are often activated by light meditative states and when you are starting to fall asleep or wake up. In fact, abnormal Alpha background in your brain waves is linked to sleep disorders, mental illness and cognitive deterioration.

Theta Waves (4–8 Hz)

Theta waves are mainly seen in deep meditation and sleep — showing up during REM sleep for example. They are a deeper, more relaxed state than Alpha waves and can be induced during hypnosis. They are also experienced in ‘flow states’ along with Alpha waves.

Delta Waves (0–4 Hz)

Delta waves are the slowest but highest amplitude (loudest) brain waves. They tend to show up in sleep in a deeper state than when we dream. They can be demonstrated in deep meditation usually by experienced practitioners. These are found most often in infants and young children.

Natural Rhythms

Just for reference these frequencies, as sound, also occur naturally:

How does this relate to music?

So whilst the above sounds great for many people the next question is ‘So what?”. I now know that my brain emits electromagnetic waves but does this really mean anything? Can I do anything about it?

In the Silva Method, you are introduced to the Alpha sound — a kind of white noise with 8–12 Hz frequency. It is designed to encourage creativity. You can’t consciously hear this frequency — if you refer to the diagram above this is up to 8 Hz whereas a middle C in music is 256 Hz. So often these brain frequency notes are hidden in white noise or music and overlayed in incredibly complex patterns.

If you choose to research this yourself it is probably worth noting that music and brain waves are sometimes measured in cycles per second (cps) rather than Hertz (Hz). For our purposes they mean the same thing (they describe the frequency/pitch) but the distinction in the scientific community is that Hertz tends to be used for more manufactured/constant sounds rather than variable/harmonic sounds. Although Hertz is now the standard measure for frequency in both scenarios.

But we need to consider music as a whole, most of which does not happen at the brain wave frequency. It is incredibly complex and occurs across a huge spectrum of frequencies from about 15–10,000 Hz. So the brain wave sounds occur in the ‘sub-bass’ range and whilst are present in a lot of music will only be heard with decent speakers or earphones. Cheap wired earphones from your local garage aren’t going to cut it.

Over-the-ear headphones are best. Photo by Ilias Chebbi on Unsplash

So we know that the frequency of music can affect the occurrence of similar brain frequencies (see also Binaural Beats below). But there is more to music than just these brainwave frequencies. The nature of the music, the speed of it, and the words if they have them, all contribute to our experience of music and the effect it has on us. When running for example, even though many people will end up with more Theta waves on a long run, we like a beat that helps us to keep a running rhythm. One experiment working with patients with schizophrenia showed an improvement in mood and correlated Alpha wave frequency increase through music therapy with no particular attention paid to sub-base frequencies.

We also know that the arousing nature of music can impact behaviour and performance more than the tempo but in general, music is shown to support cognition. In fact, almost any music has an enhancing effect although classical music has more data but very possible because it has been studied more.

I briefly studied my MSc in Psychology for Business under Prof. Adrian North who had conducted a lot of research into the influence of music. He authored a paper that makes the point that irrespective of the intention of the music people’s listening experience is influenced by the cultural, historic and personal associations that the music has. So whilst this article is meant to give you some ideas for sounds you can try, you shouldn’t underestimate your own preferences and histories when it comes to music. That has certainly influenced some of my choices.

Finally, let’s not forget that music performs another function which is to replace other sounds. Having music on for me, especially through headphones/earbuds helps me to ignore sounds from the outside world. As someone who works from home more than 50% of the time, this can be hugely useful. Personally, I found the sound of a washing machine somewhat jarring and changing frequently enough to be hard to ignore. There is a single-mindedness that I get from listening to music that is hard to replicate without.

Binaural Beats

It would be remiss not to mention binaural beat therapy. There is a growing body of evidence as to its efficacy particular with anxiety.

A binaural beat is when the frequency of the beat is slightly different in each ear within a brain wave frequency. It follows in the footsteps of various asymmetrical therapies such as EMDR.

Related to this is the use of Isochronic tones. I haven’t researched this as much but I have found all instances of recordings quite jarring. Happy to be proved wrong.

Getting in the Zone

I recently posted on social media to get some suggestions from other people for their work music.

I got some truly great suggestions (feel free to add more or make suggestions in the comments). I have used this and other sources of research to populate the selection below.

I would just offer a counterpoint and suggestion regarding meditation. In those traditions that have used mediation for centuries, there is a precedent for complete silence as a core component of mindfulness even when music and sound had been used. In other words, I think it would be crazy to ignore the experts and the value of complete silence if you are actually meditating or practising mindfulness.

Music Selection

So this list will be regularly updated with suggestions that I get from others, either on my Linkedin post or, you know, from actual humans I meet.

I have broadly categorised this into ‘focus’, ‘creativity’ and ‘relaxation’. I don’t know if all the suggestions include sounds at the sub-bass level, corresponding with the brain frequencies, but as I said earlier, music is much more complex than that. In any case, I have included some tracks/playlists that others have found useful. Enjoy.

Music for Focus

Mozart on Spotify — The Mozart Effect has long been debunked but that doesn’t mean that his compositions aren’t extraordinary and have a purity that comes from traditional classical music.

Dr. Toast — Gravity is Quiet on Youtube Music — recommended to me by a colleague — really enjoyed this and good for focused work. Personally, I think it works for creativity to, but he recommended DJ Haitus (see below).

In theory, we could have Gamma wave music here but I’m not a fan. All the music I have found allegedly masking Gamma sound has been too relaxing. When I found the ‘pure’ sound it has given me a headache. Besides I can’t find research that says Gamma is tough to state to find (unlike Alpha and below and Beta is the normal state for most of us). I can’t imagine a forced state of Gamma for prolonged periods is that healthy.

Music For Creativity/Flow

DJ Haitus playlist on Youtube Music

Having been an advocate of rock for a lot of my youth I came to jazz later in life (like most people, maybe?). I like it for creativity and I’m not alone. I recommend this playlist on Youtube Music of Miles Davis classics.

R Carlos Nakai or ‘Nakai’ for short — American First Nation Tribesman who has also studied classical music — ‘Best of’ on Youtube Music

Music for Relaxation

I’m a big fan of Diatonis but the music can be hard to find anywhere but Amazon streaming services, so I have created this playlist on Youtube Music. The music is varied enough that it works for all sorts of mental states but I like it for creativity and relaxation. There are lots of sound recordings in nature and Stewart White was recording and releasing digital music in 5.1 long before others were and has worked as a sound engineer on a number of soundtracks and so the depth of sound is extraordinary.

I have previously written about my trouble with sticking with Zhan Zhuang standing meditation. This song which is 3hrs long and apparently has Theta Binual layers has really helped me to stand for longer and has given me a real mood boost.

I’ll update the music playlist as I go along. I hope to experiment with more audio over time. Let me know in the comments what has worked for you, and what hasn’t, in the comments.