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Binaural beats · 4-8 Hz

Theta waves

Meditation. Press play, breathe, and let it settle.

Theta 6 Hz beat Tap to play
VOL
Silent
Two pure sine waves, 200 Hz and 206 Hz, one in each ear. Your brain hears the 6 Hz difference as a Theta binaural beat. Headphones are required for this to work. Add Sub Bass layers a felt low end under it. Volume starts low on purpose.

What are Theta binaural beats?

Theta is a binaural beat in the theta band (4-8 Hz), the rhythm of deep meditation, vivid dreaming and the drifting edge of sleep. People play it to drop into deep meditation, creative reverie, and pre-sleep calm. On this page you can play it free, with no app and no sign-up: just tap the disc above.

It pairs beautifully with breathwork, journaling, yoga, or simply a few quiet minutes with your eyes closed. Start low, stay comfortable, and let the sound do the work.

New to this? Learn how it all fits together in our guide to binaural beats.

How to use it

A simple Theta session.

01

Set the room

Dim the lights, sit or lie down, put your phone face down. Headphones are required for binaural beats.

02

Press play, breathe

Tap the disc. Breathe in for four, out for six. Let the sound be the only thing you are holding.

03

Stay 5 to 15 minutes

Most people settle within a few minutes. Stay as long as it feels good. Tap again to stop.

Make it land

Gear for a deeper Theta session.

Honest picks. Buying through these links earns us a small commission at no cost to you, and keeps this generator free. Full disclosure.

Bose QuietComfort Ultra
Feel the tone

Bose QuietComfort Ultra

World-class noise cancelling and wide, natural sound so the tone surrounds you.

View on Amazon →
Manta Silk Sleep Mask
For sleep sessions

Manta Silk Sleep Mask

Total blackout for looping the tone as you fall asleep. No pressure on the eyes.

View on Amazon →
Bearaby Weighted Blanket
Deep calm

Bearaby Weighted Blanket

Gentle deep-pressure that calms the nervous system while you rest in the tone.

View on Amazon →
Keep going

Related frequencies.

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Alpha waves
Calm Focus
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Beta waves
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Gamma waves
Peak Focus
Reach peak focus.
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Theta questions

Common questions.

What is Theta binaural beats used for?

People use Theta binaural beats to drop into deep meditation, creative reverie, and pre-sleep calm. A binaural beat in the theta band (4-8 Hz), the rhythm of deep meditation, vivid dreaming and the drifting edge of sleep.

How long should I listen to Theta binaural beats?

Five to fifteen minutes is a comfortable session, though there is no rule. Many people loop it quietly in the background while working, journaling, or resting.

Do I need headphones for Theta binaural beats?

Yes. Binaural beats only work with headphones, because the effect comes from a slightly different frequency in each ear. Plain speakers will not produce the beat.

Can I play Theta binaural beats while I sleep?

Yes, this is one of the most common ways to use it. Keep the volume low and comfortable and let it loop.

Is Theta binaural beats scientifically proven?

No. The evidence for specific healing frequencies and beats is limited and mixed. The reliable, reported benefit is relaxation, calm and focus. We avoid medical claims and treat it as a wellness practice.

Written and tested by Alexander Tartakovsky, a DJ, music producer and lifelong headphone and gear enthusiast who has used sound frequencies daily for focus and sleep since age 14. Last reviewed June 2026.

Sources and further reading

For relaxation and wellness only. This is not medical advice.