What are alpha brain waves? Plus, 5 benefits of increasing them
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what alpha brain waves are, including different types and their link to depression. Plus, the benefits of increasing alpha brain waves and how to do it.
Even just a few minutes of deep breathing or meditation can leave you feeling calm and focused — but have you ever considered why this happens? Often, it may be linked to alpha brain waves. Alpha brain waves happen when you’re awake but relaxed and not actively thinking. They’re a natural part of your brain's rhythm and can influence how you feel and think.
By increasing your alpha brain waves, you may help enhance relaxation, reduce stress, boost creativity, and improve your overall wellbeing. And it’s easier than you think.
What are alpha brain waves?
Alpha brain waves are one of the five main types of brain waves, with a frequency range of 8–12 Hz. They tend to occur most when you’re awake, relaxed, and alert, but they’re different from the high-frequency beta waves that dominate when you’re actively thinking.
Your brain might produce alpha waves during activities like daydreaming, meditation, or light reading, and they may help you move from wakefulness to sleep. This makes them essential for both relaxation and creativity.
Characteristics of alpha brain waves
Frequency: Alpha waves range from 8–12 Hz
Mental state: Relaxed, alert, and calm
Presence: More prominent when you close your eyes and relax
Function: Mental coordination, calm, and learning
Alpha brain waves are often referred to as the brain's "idle" state — they happen when the brain takes a break from intense activity. It’s a time for processing information and emotions, which may lead to new insights and improved wellbeing.
If alpha brain waves are too low, you might feel anxious or stressed. But if they’re too high, you might feel drowsy or unfocused. When alpha waves are balanced, you likely feel calm and focused, so finding the right balance of alpha waves is important for your wellbeing.
Alpha brain waves and different mental states
Relaxation: They’re most common during periods of relaxation when the brain is not processing much information.
Meditation: Increased alpha wave activity may promote calm and focus.
Creativity: Linked to creative thinking and problem-solving
Falling asleep: Helping transition from wakefulness to rest, to support good sleep quality
5 types of brain waves
There are five main types of brain waves, each with its own frequency range and role in mental states.
Delta waves (0.5–4 Hz)
The slowest brain waves, these are associated with deep sleep and physical healing. They can help restore the body and mind during sleep.
Theta waves (4–8 Hz)
Common during light sleep, deep relaxation, and meditation, these may help enhance creativity and emotional processing.
Alpha waves (8–12 Hz)
Present during relaxed alertness, between wakefulness and sleep, these cn promote calmness and mental coordination.
Beta waves (12–30 Hz)
These dominate during active thinking, problem-solving, and focus. They’re essential for cognitive tasks, but are also linked to stress and anxiety when present in high levels.
Gamma waves (30–100 Hz)
These are present during high-level information processing, learning, and memory. They may help integrate information across different brain regions.
Is there a link between alpha brain waves and depression?
There’s growing evidence of a link between alpha brain waves and depression — a common mental health disorder that can involve persistent sadness, loss of interest in activities, and emotional and physical problems.
Research suggests that people with depression tend to have reduced alpha wave activity, particularly in frontal regions of the brain. Studies have also shown that people experiencing depression often have lower alpha activity in the left hemisphere compared to the right hemisphere. This is associated with negative emotions and depressive symptoms like feelings of sadness, low energy, and difficulty concentrating.
5 benefits of increasing alpha brain waves
Improved relaxation: When your brain produces more alpha waves, you enter a state of calmness and tranquility which may help reduce feelings of stress and tension.
Reduced stress and anxiety: Alpha waves can help calm the mind, lowering the production of stress hormones like cortisol.
Enhanced creativity: When your brain is in a relaxed, alpha-dominant state, you’re more likely to come up with innovative ideas and solutions. This may boost your creativity and problem-solving.
Better focus and concentration: Alpha waves can help improve concentration, so you can focus better on tasks without being easily distracted.
Overall mental wellbeing: Increasing alpha waves can help promote emotional stability, mental clarity, and positivity, which may lead to improved mood and wellbeing.
How to increase alpha brain waves: 7 tips
Several therapies and practices have been designed to possibly increase alpha brain wave activity. Boosting your alpha brain waves can help you feel relaxed yet alert, enhance your creativity, and improve your overall mental wellbeing.
1. Meditation and mindfulness
Regular meditation and mindfulness may naturally enhance alpha wave activity by encouraging a state of relaxed alertness.
Spend 10–15 minutes each day practicing meditation or mindfulness. Find a quiet space, sit comfortably, and focus on your breathing. If your mind wanders, gently bring your attention back to your breath.
💙 Start your practice with Meditation for Beginners, our 30-day guided program with Jeff Warren.
2. Deep breathing exercises
Techniques like diaphragmatic breathing may help increase alpha wave production by calming the mind and reducing stress.
Inhale slowly through your nose for a count of four, hold for four, then exhale slowly through your mouth for four. Repeat this for several minutes.
💙 Learn how to Reset with the Breath with guidance from Jay Shetty.
3. Neurofeedback training
Electronic monitoring and real-time feedback is thought to teach people how to control their brain waves, so they may possibly learn to increase their alpha wave activity.
Seek a licensed neurofeedback practitioner or use an FDA-approved home neurofeedback device to train your brain to increase alpha wave activity.
4. Physical exercise
Yoga, tai chi, and other types of regular exercise may help balance brain wave patterns and promote alpha wave production.
Aim for at least 30 minutes of exercise several times a week to possibly increase alpha brain wave activity.
💙 Practicing Mindful Movement for a few minutes each day can be beneficial.
5. Binaural beats
Binaural beats are audio tracks that play slightly different frequencies in each ear, which may stimulate alpha wave production in the brain.
Listen to binaural beats designed to increase alpha waves with headphones for 15–30 minutes a day. Many free tracks are available online or through meditation apps.
💙 Listen to our Alpha Waves and Rain for Deep Relaxation playlist to calm your mind and guide you into an alert yet deeply relaxed state.
6. Time in nature
Being in nature may naturally boost your alpha brain waves.
Walk in the park, hike in the woods, or simply sit outside whenever you can to benefit from nature's calming effects.
💙 Listen to a soothing soundscape, like our Rainy Day on the Farm, if you can’t make it outside.
7. Visualization techniques
Creating calming and positive mental images can help increase alpha brain waves.
Close your eyes and imagine a peaceful scene, such as a beach or forest. Focus on the details and immerse yourself in the experience for 10–15 minutes each day.
💙 Imagine relaxing by the beach during this Soundscape Meditation: California Beachside with Tamara Levitt.
Alpha brain waves FAQs
How can I measure my alpha brain wave activity at home?
You can measure your alpha brain wave activity at home using consumer-grade electroencephalogram (EEG) devices. Sensors attach to your scalp and measure the electrical activity of your brain, and typically connect to a smartphone or computer app to show your brain wave patterns in real-time. Using these devices regularly can help you monitor your alpha wave activity and track how different activities and techniques affect you.
Are there any risks associated with increasing alpha brain waves?
Increasing alpha brain waves is generally considered safe and beneficial for most people. However, it’s important to maintain a balance between all types of brain waves. Too much alpha activity can lead to drowsiness, daydreaming, or lack of focus. Ensure you’re not neglecting activities that produce other types of brain waves—such as beta waves—which are important for active thinking and problem-solving.
Can alpha brain wave enhancement improve sleep quality?
Enhancing alpha brain waves can improve your sleep quality by promoting relaxation and reducing stress, which can help you fall asleep. However, delta waves are more directly related to deep, restorative sleep. Increasing alpha waves can help you transition into sleep more easily, but a good balance of delta waves is key for deep sleep throughout the night.
How long does it take to notice the benefits of increased alpha brain waves?
The time it takes to notice the benefits of increased alpha brain waves can vary. Some people may experience improvements in relaxation, mood, and focus within a few weeks of consistent practice, while others may take longer to see significant changes. Be patient and persistent with the techniques you use to boost your alpha waves.
What are some common misconceptions about alpha brain waves and their effects?
A common misconception is that it’s always better to have more alpha waves. While increasing alpha waves can promote relaxation and creativity, it’s important to maintain balance with other brain waves to get the best mental health and performance.
Another misconception is that alpha waves are only related to positive states. However, they’re just one part of the complex brain wave spectrum that contributes to overall brain function.
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