Beta waves (about 13–30 Hz) dominate when you are awake, alert and actively thinking. 20 Hz sits in the middle of the beta range. Because alertness supports learning, researchers have asked whether 20 Hz beats can help people remember new material.
What the research on 20 Hz binaural beats shows
In a blinded study of 32 people, listening to 20 Hz beats before a memory test led to better recall and recognition of words than white noise. Theta beats at 5 Hz had the opposite effect and lowered recall 1.
An EEG study that included 20 Hz beats found changes in brain activity and connectivity, but no clear sign that the brain followed the beat frequency itself 2. Meta-analyses suggest that listening before a task, and for longer, tends to work better 3.
How to use 20 Hz for studying
Listen for 10–20 minutes before a study session and keep it going while you learn, rather than switching it on mid-task. Avoid low theta frequencies such as 5 Hz while memorizing, since one study found they reduced recall.
How to listen
- Use headphones for binaural beats. Each ear needs its own tone. Isochronic tones work on speakers.
- Start before the task. A meta-analysis found that listening before (or before and during) a task worked better than listening only during it, and that longer sessions helped.
- Keep the volume low. The beat works at a comfortable, quiet level. Louder is not better.
- One goal at a time. Studies tested one beat frequency at a time. You can layer sounds in Neuro Gardens, but there is no evidence that stacked frequencies add up.
About the evidence
Binaural-beat research is promising but uneven. Studies are often small and use different settings, and a 2023 systematic review found that only 5 of 14 EEG studies showed the brain following the beat frequency (Ingendoh 2023). We rate each frequency honestly, link every study to PubMed, and update these pages as new research is published.
Frequently asked questions
Are 20 Hz binaural beats good for studying?
One blinded study found that 20 Hz beats before learning improved word recall and recognition compared with white noise. It is a single small study, so treat it as promising, not proven.
Which binaural beat frequency is best for memory?
Research is mixed. Beta (20 Hz) helped long-term word recall in one study, 15 Hz helped working memory in another, and theta (5 Hz) lowered recall. Try a few and see what works for you.
Studies cited
All studies link to PubMed, run by the National Library of Medicine at the U.S. National Institutes of Health (NIH).
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Binaural auditory beats affect long-term memory
Garcia-Argibay M, Santed MA, Reales JM · Psychological Research · PMID 29222722
After listening to 20 Hz beta beats, people recalled more words and recognized them better than after white noise. 5 Hz theta beats lowered recall.
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Analysis of EEG activity in response to binaural beats with different frequencies
Gao X, Cao H, Ming D, et al. · International Journal of Psychophysiology · PMID 25448376
Five-minute beats at 1, 5, 10 and 20 Hz changed relative EEG power and brain connectivity, but the researchers found no clear entrainment at the beat frequency itself.
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Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: a meta-analysis
Garcia-Argibay M, Santed MA, Reales JM · Psychological Research · PMID 30073406
Across 22 studies, binaural beats had a medium overall effect (g = 0.45) on memory, attention, anxiety and pain. Listening before a task worked better than listening only during it, longer exposure helped, and masking noise was not required.
Try 20 Hz in Neuro Gardens
Pick Long-Term Memory on the outcome wheel, choose music from ambient, jazz, lo-fi, classical or nature, and press play. Audio keeps going with your screen locked.
Get notified at launchNeuro Gardens is a general wellness app, not a medical device, and is not intended to diagnose, treat, cure or prevent any disease. Studies cited here are research on binaural beats in general, not tests of Neuro Gardens. Never listen to low frequencies while driving.