“Calm down” is a phrase directed at me all too frequently by the people in my life. I could put it down to my tendency towards theatrics, or blame it entirely on my fiery Cypriot heritage, but the reality is less sexy: anxiety.
Anxiety has held me back from more things than I care to admit, from taking on public speaking opportunities to learning how to drive. And while talking therapies have certainly helped, private sessions can be expensive – not to mention time-consuming. So the prospect of something that might help to ease my chaotic mind – without eating into money or free time – was appealing. Better still if I could fit that something into my morning commute.
Somewhere between mindless doomscrolling and trawling Spotify, the concept of bilateral audio stimulation fell into my lap. The idea is that sounds alternating between your left and right ears can help to quieten anxious thoughts. It felt too good to be true, but one evening, with the Sunday scaries looming ahead of a particularly busy week, I decided to put on my noise cancelling headphones, dim the lights and lie back as the music shifted from one ear to the other. Gradually, I felt the noise in my head begin to fade into the background. The usual spiral of what ifs and worst-case scenarios was blocked by the simple act of concentrating on following the sound as it shifted from left ear to right – the ultimate distraction.
Fast forward a few months, and while bilateral audio hasn’t magically cured my anxiety altogether, it has become as much a part of my morning as that first cup of tea. But don’t just take my word for it. Here’s what the experts think of bilateral audio – and how to make it work for you.
In this article:
What is bilateral audio stimulation and what are the benefits?
Neuroscientist Dr Claudia Aguirre describes bilateral audio as rhythmic sounds or tones delivered alternately to the right and left ears through headphones. “It borrows from bilateral stimulation, which is the left-right rhythm used in Eye Movement Desensitisation and Reprocessing (EMDR) therapy, and can use visual, auditory or tactile stimulations,” explains Dr Aguirre. Where audio is concerned, headphones are crucial, as they allow the sound to shift from ear to ear in a way that speakers can’t replicate.
Dr Aguirre says that research on bilateral audio as a standalone tool is still emerging, but she sees it as a promising and low-risk way to “downshift” rather than treat anxiety. “The studies on using alternating stimulations are often used for fear, PTSD and negative emotions,” she says. With that in mind, adds Dr Aguirre, “A similar format, like in music or beats that moves predictably across your head, can potentially interrupt rumination, reduce negative emotions and put people in a calmer mood, by signalling the amygdala [the area of your brain that processes emotion] to ease out of a high-stress pattern or loop.”
How can bilateral audio stimulation help manage stress and anxiety?
Eve Lewis, a mindfulness expert, mental health coach and founder of Meditate With Eve, says that during times of stress or anxiety, we enter fight or flight mode. “Although a normal reaction to perceived threats, the body reacts similarly to physical danger as it does to public speaking or meetings,” she says. “Heart rate increases, breathing becomes shallow, muscles tense and the mind scans for danger.” While intended to protect us, this often leaves us feeling wired. That’s where bilateral audio can come in. “A gentle, predictable rhythm signals safety to settle the nervous system, offering a steady focus for those who find silent meditation difficult when the mind is busy,” explains Lewis. “It isn’t a fix for anxiety, but it can be a good way in.”
Stimulating each ear individually also engages your orienting response, adds Dr Aguirre, which can make you feel more grounded in times of flux. “[The audio] takes up just enough attention to loosen the grip of racing thoughts,” she says, “and a rhythm can also nudge the body toward a parasympathetic state,” essentially calm and balance after stress. Lewis compares the effect to the rocking of a baby, walking or listening to ocean waves. “When the sound moves side to side, your attention follows it,” she says. It’s that gentle tracking, adds Lewis, which can interrupt the loop of anxious thinking: “It’s about giving the nervous system a reason and place to settle.”
Does bilateral audio stimulation rewire the brain?
There’s plenty of talk on social media about bilateral audio “rewiring the brain”, but Jo Ward, a registered NLP hypnotherapist with 17 years experience, cautions against taking that claim too literally. “It sounds wonderfully dramatic, as though a few minutes with a pair of headphones could give your mind a complete renovation,” says Ward. “If only.” While there’s research into bilateral stimulation within EMDR therapy, Ward notes that this doesn’t mean listening to alternating sounds at home will permanently change the way your brain works.
Even so, bilateral audio could effectively help to distract from overthinking. “Rumination can feel productive because we’re thinking so hard, but it’s exhausting,” says Ward. She combines calming bilateral music with carefully worded guidance to help clients escape repetitive thinking – frequently related to relationship breakups – and practise a calmer response. “Think of the old-fashioned hypnotist’s swinging watch,” she says. “The watch itself isn’t doing the therapeutic work, but it’s giving the mind something to focus on while the practitioner guides the experience.”
What’s the difference between bilateral audio, binaural beats, white noise and meditation music?
Bilateral audio is all about movement of sound, says Lewis, giving your attention something to actively follow, and it sets itself apart from alternative relaxing or meditative sounds. “White noise, for example, is a steady consistent sound – a bit like the hum of a fan or the static of an untuned radio and it works by masking the sounds around you, which is why many people use it to help them sleep or focus,” says Lewis.
Meditation music, on the other hand, is usually soft, slow, and gentle. “This is designed to create a calm atmosphere and to help you relax and soften into the practice,” says Lewis. Then there’s binaural beats, which play two slightly different frequencies, one in each ear. “Your brain perceives a third, pulsing tone in the space between them, and, like bilateral audio, you ideally need headphones to get the full experience,” says Lewis. While different, each sound family can be helpful, with Lewis adding that many people use them to help manage stress, anxiety or sleep. Ultimately, it’s about trial and error.
How do you listen to bilateral audio?
Whether you’re using bilateral audio to initiate calm, enhance focus, relieve stress or boost energy, Spotify turns out to be a treasure trove of playlists. Dr Aguirre recommends listening through headphones or earphones at a lower, comfortable volume. Timing your listening session makes a difference, too. “Listen ideally at a transition point like before bed or after a stressful meeting,” says Dr Aguirre. Likewise, Ward recommends listening somewhere safe – and never while driving.
Consistency matters more than duration, Dr Aguirre adds. “Any benefit is likely cumulative,” she says. “The nervous system learns to associate that cue with settling, for example, ‘When I hear this, I can let go.’” She thinks the lasting effects are plausible, rather than proven, describing bilateral audio primarily as a self-care practice.
Finally, Ward suggests stopping if you feel distressed or overwhelmed, and all three experts recommend reaching out to a mental health professional if you’re struggling day to day, or living with debilitating anxiety or trauma.
Meet the experts