Alpha Waves To Relax
Christopher
Alpha waves are a medium-frequency pattern of brain activity associated with restful and meditative states. These waves measure between 8 and 12 Hz, indicating the brain is active but relaxed. While researchers are still learning more, there is some evidence that alpha waves play an important role in well-being. Increasing this type of brain activity may help lower depression, combat anxiety, and increase creativity.
Some evidence suggests that finding ways to boost these alpha waves may have several benefits. Some positive effects of boosting alpha waves include lowering stress, reducing anxiety, decreasing depression, and improving creative thinking.
Music can have a profound effect on both the emotions and the body. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.
Research confirms these personal experiences with music. Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 - 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious. To induce sleep (a delta brainwave of 5 hertz), a person may need to devote at least 45 minutes, in a relaxed position, listening to calming music. Researchers at Stanford University have said that "listening to music seems to be able to change brain functioning to the same extent as medication." They noted that music is something that almost anybody can access and makes it an easy stress reduction tool.
So what type of music reduces stress the best? A bit surprising is that Native American, Celtic, Indian stringed-instruments, drums, and flutes are very effective at relaxing the mind even when played moderately loud. Sounds of rain, thunder, and nature sounds may also be relaxing particularly when mixed with other music, such as light jazz, classical (the "largo" movement), and easy listening music. Since with music we are rarely told the beats per minute, how do you choose the relaxation music that is best for you? The answer partly rests with you: You must first like the music being played, and then it must relax you. You could start by simply exploring the music on this web page. Some may relax you, some may not. Forcing yourself to listen to relaxation music that irritates you can create tension, not reduce it. If that happens, try looking for alternatives on the internet or consult with Counseling Service staff for other musical suggestions. It is important to remember that quieting your mind does not mean you will automatically feel sleepy. It means your brain and body are relaxed, and with your new calm self, you can then function at your best in many activities.
Classical Indian Music for Healing and Relaxing
Gayatri Govindarajan, "Pure Deep Meditation" track. Lovely and rhythmic music played on the veena, the most ancient of the Indian plucked-instruments, with nature scenes.
Earth Drum
"Spirit Vision," (David & Steve Gordon. Serene and lovely contemporary Native American informed-drumming music utilizing Taos Log Drum and Incan Pan along with other instruments and ocean/forest nature scenes.
Weightless
Marconi Union. The sounds on this video are carefully arranged harmonies, rhythms, and bass lines that help slow a listener's heart rate, reduce blood pressure, and lower levels of the cortisol stress hormone.
Dr. Heidi Moawad is a neurologist and teaches at Case Western Reserve University School of Medicine in Cleveland, Ohio. She serves on the editorial board of Neurology Clinical Practice and is a reviewer for Neurology.
Erica Cirino is a writer, artist and researcher who works globally. While on assignments in places as far-off as the South Pacific Ocean and the Arctic Circle, she covers science stories that often meet at the intersection of human and wildlife health, and environmental conservation. In particular, Erica is highly focused on uncovering the depths and health effects of the global plastic pollution crisis.
When a group of neurons sends an electrical signal to another group of neurons, we call those brain waves. This is because a computer-generated electroencephalogram (EEG) test that detects and measures the electrical activity in your brain actually creates a picture that looks like a wavelike pattern.
Brain waves are measured by frequency, which is cycles per second, or hertz (Hz), and they range from very slow to very fast. Alpha waves fit in the middle of the spectrum, between theta waves and beta waves.
With an EEG, a technician will place a series of small metal discs called electrodes all over your scalp. The discs convey the electrical activity of your neurons through wires to a machine, which records and prints the patterns out on a screen or paper.
Boosting your alpha waves might also increase your creativity levels. In a 2015 study, researchers found evidence that they could trigger a surge in creativity if they specifically focused on enhancing alpha waves.
A small 2019 study looked at a brain stimulation technique called transcranial alternating current stimulation (tACS) and found that it could increase alpha brain waves and reduce depression symptoms in people affected by major depressive disorder (MDD).
A 2014 study found that neurofeedback training helped some people with generalized anxiety disorder (GAD). Neurofeedback is a type of biofeedback where you respond in real time to the electrical activity in your brain and try to adjust it.
Relaxation techniques like mindfulness and meditation may help increase your alpha waves. This, in turn, may help you feel calmer, less anxious, and, according to some studies, may even boost your creativity levels.
"Given the popularity and effectiveness of meditation as a means of alleviating stress and maintaining good health, there is a pressing need for a rigorous investigation of how it affects brain function," says Professor Jim Lagopoulos of Sydney University, Australia. Lagopoulos is the principal investigator of a joint study between his university and researchers from the Norwegian University of Science and Technology (NTNU) on changes in electrical brain activity during nondirective meditation.
Whether we are mentally active, resting or asleep, the brain always has some level of electrical activity. The study monitored the frequency and location of electrical brain waves through the use of EEG (electroencephalography). EEG electrodes were placed in standard locations of the scalp using a custom-made hat
Participants were experienced practitioners of Acem Meditation, a nondirective method developed in Norway. They were asked to rest, eyes closed, for 20 minutes, and to meditate for another 20 minutes, in random order. The abundance and location of slow to fast electrical brain waves (delta, theta, alpha, beta) provide a good indication of brain activity.
"These types of waves likely originate from a relaxed attention that monitors our inner experiences. Here lies a significant difference between meditation and relaxing without any specific technique," emphasizes Lagopoulos.
"Previous studies have shown that theta waves indicate deep relaxation and occur more frequently in highly experienced meditation practitioners. The source is probably frontal parts of the brain, which are associated with monitoring of other mental processes."
"This wave type has been used as a universal sign of relaxation during meditation and other types of rest," comments Professor yvind Ellingsen from NTNU. "The amount of alpha waves increases when the brain relaxes from intentional, goal-oriented tasks.This is a sign of deep relaxation, -- but it does not mean that the mind is void."
Neuroimaging studies by Malia F. Mason and co-workers at Dartmouth College NH suggest that the normal resting state of the brain is a silent current of thoughts, images and memories that is not induced by sensory input or intentional reasoning, but emerges spontaneously "from within."
"Spontaneous wandering of the mind is something you become more aware of and familiar with when you meditate," continues Ellingsen, who is an experienced practitioner. "This default activity of the brain is often underestimated. It probably represents a kind of mental processing that connects various experiences and emotional residues, puts them into perspective and lays them to rest."
"These methods are often described as nondirective, because practitioners do not actively pursue a particular experience or state of mind. They cultivate the ability to tolerate the spontaneous wandering of the mind without getting too much involved. Instead of concentrating on getting away from stressful thought and emotions, you simple let them pass in an effortless way."
When you're feeling overwhelmed, frustrated, or completely worn out, Guided Relaxation is one of the easiest ways to restore balance. Alpha waves, associated with relaxation, creativity and states of well-being, are harmonically layered in soothing music. Your brainwaves entrain and you are guided through gentle relaxation techniques to relieve tension. This recording is a profoundly nurturing guided meditation to relieve stress that has helped millions.
In a state of calm reverie you enter an inner sanctuary, a magical garden that you can return to again and again to restore your sense of self. You'll learn how to generate powerful states of being that will contribute to an ever increasing sense of well-being in your life. At the end of 30 minutes, you re-emerge into the world cleansed, revitalized, and ready to tackle any challenges with a fresh attitude. Track 1 is a guided meditation while Track 2 delivers Alpha binaural beats and relaxation music, allowing you to unwind at your own pace.
The Alpha state is an intensely pleasurable and relaxed state of consciousness, essential for stress reduction. Alpha is associated with deep physical and mental relaxation, but not quite meditation. Alpha waves instill a sense of mild euphoria, calm your body, reduce Cortisol levels, strengthen your immune system and counteract the negative effects of stress. Alpha waves also increase the production of Melatonin to greatly improve the quality of your sleep.
Increase Creativity