Recent research suggests that listening to music for approximately 24 minutes may provide meaningful relief for anxiety symptoms, particularly when the music incorporates auditory beat stimulation (ABS), also known as binaural beats. A 2025 study published in PLOS Mental Health recruited 144 participants with moderate anxiety who were already taking medication to manage their symptoms. Participants were divided into four groups: one listened to pink noise for 24 minutes as a control condition, while the other three groups listened to music embedded with auditory beat stimulation for 12, 24, or 36 minutes. All three music groups reported greater anxiety reductions compared to the pink noise control. Notably, the 24-minute session produced stronger results than the 12-minute version and performed equally well as the 36-minute session.
These findings build on a 2022 study published in PLOS ONE involving 163 anxiety-medicated participants. That research found that music combined with ABS reduced both physical anxiety symptoms such as racing heart and cognitive anxiety—the mental cycle of worry. The 2022 study used theta-range frequencies between four and seven hertz, associated with deep relaxation and drowsiness, while the 2025 study used alpha frequencies around ten hertz, supporting calm but alert mental states. Both approaches showed benefits, suggesting the method works across different frequency ranges.
The specificity of 24 minutes reflects practical neuroscience: the brain typically needs a few minutes to adjust to the listening experience before becoming receptive to calming frequencies, and the remaining time allows the brain to maintain that relaxed state long enough for effects to build. The 24-minute duration also balances effectiveness with convenience—while longer sessions offered similar benefits, the shorter window is easier to fit into daily routines. To apply this research effectively, use headphones for 24 minutes of binaural beats or ABS tracks available on streaming services and wellness apps, preferably during calm moments such as commutes, before bedtime, or as midday stress relief.
The research emphasizes that music with ABS works best as complementary to therapy or medication rather than as a replacement. For those already reaching for music during stressful moments, this guidance offers practical refinement to an existing coping strategy.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://www.optimistdaily.com/2026/03/why-24-minutes-of-music-may-help-reduce-anxiety-according-to-research/