Is listening to gamma waves dangerous?

This is the question people ask me about gamma more than any other, so here's the plain answer: for most people, no. A gamma binaural beat is just sound. It's two steady tones played quietly through headphones, and you can take the headphones off whenever you like.

There are a few sensible precautions, though, and it's worth knowing what gamma tracks can and can't do.

What a gamma track actually is

Your brain's electrical activity is often described in bands by speed: slow delta waves in deep sleep, theta and alpha when you're drowsy or relaxed, beta when you're alert, and gamma, the fastest, above about 30 times a second.

A gamma binaural beat plays one tone in your left ear and a slightly different one in your right, usually around 40 Hz apart. Your brain hears the difference as a fast, gentle flutter. The idea is that your brain might fall into step with it. If you want the longer explanation, I've written a simple guide to binaural beats.

What the research says

Honestly, it's mixed. A 2023 review of the published studies on binaural beats and brainwaves found 14 that met its standards: five supported the idea that the brain follows the beat, eight didn't, and one was mixed. The authors' conclusion was that the evidence is inconsistent.

You may also have read about 40 Hz and memory. Researchers have been studying flickering light and sound at 40 Hz, mostly in mice so far, as part of dementia research. It's interesting work, but it's early, and it isn't something a YouTube video or an MP3 can do for you.

So I don't make claims for my gamma tracks. Plenty of people find a steady, featureless sound helps them settle into work, and that's how I'd suggest using them.

Who should be careful

• Epilepsy or seizures. If you have epilepsy or have ever had a seizure, talk to your doctor before using any pulsing audio, including binaural beats and especially isochronic tones.
• Driving or anything that needs your full attention. Don't listen while driving, cycling or operating machinery.
• Volume. Keep it low. A binaural beat works at a level you barely notice. The WHO advises keeping regular listening below 80 decibels, and a common rule of thumb is no more than 60% of your device's maximum, with breaks.
• If it doesn't feel right, stop. Some people find fast beats irritating or get a headache. That's your cue to take the headphones off and try something slower, or just rain.

How I'd use it

Put it on for a block of focused work, at background volume, through stereo headphones. Give it 25 to 50 minutes, then take a break away from the screen. If you'd rather have something underneath the beat, Gamma Rain puts it under steady rainfall, or you can build your own in the mixer.

For relaxation, not a medical treatment. If you have a health condition, ask your doctor first.