Many people struggle with internal issues in everyday life Restlessness and recurring fear. Taking medication often helps, but has side effects. Therapy places remain scarce. The desire for simple solutions that are immediately available is growing. Research shows that targeted music can noticeably influence anxiety.

It’s not about just any relaxing sounds. What is crucial is a special form of music with targeted rhythmic signals. These so-called auditory beats directly influence activity in the brain. After around 24 minutes, a new one shows up study measurable changes People with increased anxiety.

24 minutes of music “optimal”

The study was carried out at Toronto Metropolitan University and appeared in the journal “PLOS Mental Health“. A research team led by psychologists Danielle K. Mullen and Frank A. Russo worked together with the digital company LUCID. A total of 144 adults who were already taking medication for anxiety took part.

The method can already be used practically: LUCID offers the web app called Vibe to. It combines music with the sound patterns used and is available in a free and an extended version to specifically regulate emotional states.

In the study, the participants listened to music with these special sound patterns for different lengths of time. A control group received uniform noise instead. Standardized tests measured anxiety levels and mood before and after the sessions. “We see a dose-response pattern. About 24 minutes of music seems to be the optimal point,” says study leader Russo. And further:

The duration is enough to noticeably change anxiety without having to plan for a lot of time.

Tension significantly reduced

After 24 minutes of specially composed music, the internal stress decreases significantly more than with simple noises. Thoughts become calmer and physical signs such as tension or nervousness also noticeably decrease.

A comparison shows a clear difference:

• While the values ​​for cognitive anxiety with music decrease by 5.79 points, this value in the control group only decreases by 0.72 points.
• Also physical complaints decrease more with music, namely by 4.12 points instead of 2.75 points.

The music therefore works in addition to the existing treatment.

Tested for 12, 24, 36 minutes

The researchers tested three time periods: 12, 24 and 36 minutes. It turns out that 24 minutes have the strongest overall effect on anxiety. Shorter units remain weaker. Longer ones do not bring any clear additional benefit to the fear itself. The effect apparently reaches a plateau after this time.

However, one detail stands out: when feelings are negative, longer sessions have a stronger effect. After 36 minutes, the negative mood drops even more significantly. However, this difference plays a smaller role in actual fear.

Effect in the brain

The music contains targeted frequency differences that are perceived as rhythmic signals. These directly influence brain activity. The so-called theta range is particularly important. This area is in close proximity Connection with relaxation and inner peace.

The music also follows a clear principle. It starts closer to the current stress level and gradually leads to calmer states. This means it adapts better to the initial situation. The effect can be seen on several levels at the same time:

• Thoughts become calmer
• physical stress reactions decrease
• the inner tension decreases measurably

The body also reacts

A surprising finding concerns mood. Negative feelings decrease significantly. However, the positive mood does not increase noticeably. A possible explanation lies in the medication. Many participants took so-called selective serotonin reuptake inhibitors (SSRIs). These medications can dampen emotions overall. The music therefore primarily reduces stress and restlessness without triggering strong feelings of happiness.

In addition to the mental relief, the physical activation also changes. The inner excitement drops the most, especially after 24 minutes. At the same time, the emotional assessment of the situation improves.

The measurements show: Less excitement goes hand in hand with less fear. The perception of stress also changes noticeably.

Without preparation

One advantage is the ease of use. The participants listened to the music online with headphones. The method works without preparation and can be used flexibly in everyday life. All you have to do is:

• Allow about 24 minutes
• Use headphones
• choose a quiet environment

The method is suitable as a supplement to existing treatments. It can also help you cope better with acute stressful situations.