In today’s fast-paced world, many of us are searching for ways to feel calmer, think more clearly, and sleep more soundly. Emerging research suggests that increasing alpha brain wave activity may support mental and emotional wellbeing. But what exactly are alpha brain waves, and how can you harness their power for optimal health? 

What are alpha brain waves? 

Your brain is composed of millions of neurons, which operate by firing off electrical impulses.  When groups of neurons fire together in a certain way to send signals to other groups of neurons, the resulting patterns are known as brain waves. These patterns can determine different brain activity, as well as different states of consciousness. The brain can produce slower, or faster patterns of brain waves, and five different types of waves have been identified: 

Gamma waves – frequency between 30-100hz

These are the fastest brainwaves and are linked to higher processing tasks, learning, memory, problem-solving and information processing. Gamma waves are important for cognitive functioning and are often present during moments of intense focus. 

Beta waves – frequency between 12-30hz

These waves are dominant during normal waking consciousness and active thinking. Beta waves are linked to alertness, logic, critical reasoning, and problem-solving. High beta activity is common during work, study, or social interactions, but excessive beta can be associated with stress and anxiety. 

Alpha waves - frequency between 8-12hz

These waves are most prominent when you are awake but relaxed and not actively processing information. More alpha brain waves are produced during relaxed, calm, and restful states, such as meditation, daydreaming, or quiet reflection.  

Theta waves - frequency between 4-8hz

These waves are associated with deep relaxation and light sleep (including rapid-eye-movement, or REM sleep). Theta waves are linked to intuition, emotional processing, and the dream state. They can enhance creativity and emotional connection but, if dominant during waking hours, may be linked to distractibility or daydreaming. 

Delta waves - frequency between 0.5-4hz

These are the lowest frequency waves and associated with deep, restorative, non-rapid-eye-movement, or NREM sleep. High delta wave activity is crucial for physical and mental healing and regeneration, immune function, and memory. In adults, their presence is essential for feeling rejuvenated after sleep.  

Benefits of increasing alpha brain waves  

Improved relaxation

Alpha waves are associated with calmness and tranquillity, which can help to reduce feelings of tension. 

Reduced stress

Alpha waves can help you adapt to psychosocial stress and lower levels of the stress hormone cortisol(1)

Improved sleep

A relaxed mind is essential for restful sleep. During the transition from wakefulness to sleep, alpha waves help to calm the brain, reduce stress, and create the calm state needed to initiate sleep.

Enhanced creativity

Alpha brain waves are linked to creative thinking and problem solving. Artists, writers, and innovators often report entering an 'alpha state' when they are at their most creative(2).

Balanced mood

Alpha waves promote relaxation, reduce stress, and enhance emotional wellbeing, and have even been suggested as a therapeutic intervention for depression(3).

How to increase your alpha brain waves 

There are several practical and enjoyable ways which may help to increase alpha brainwave activity: 

Meditation and mindfulness (4)

Regular meditation, especially mindfulness or guided visualisation, is one of the most effective ways to calm your mind and increase alpha activity. You should try and incorporate some form of meditation at least once a day as regular practice can enhance alpha wave activity – even as little as 10-15 minutes daily can be beneficial. 

Deep breathing exercises (5)

Spending time in nature (6)

Being outdoors, especially in green spaces can activate the parasympathetic nervous system, calm the mind and support alpha wave production. One study demonstrated that just 15 minutes of walking through a forest resulted in reduced blood pressure, increased alpha brainwaves and the participants feeling more “comfortable,” “relaxed,” and “natural” 

Physical exercise (7)

Regular gentle exercise such as yoga, tai chi, or even a leisurely walk may help balance brain wave patterns and promote alpha wave production. Physical activity provides wide-reaching benefits to your mental and emotional wellbeing such as lowering cortisol output and increasing levels of natural mood enhancers such as serotonin and endorphins and has been suggested as one of the most effective techniques for balancing mood.  

Listening to alpha wave music 

There are various types of music and audio tracks specifically designed to stimulate alpha brain wave activity. These often use binaural beats or soothing melodies at the right frequencies to help your brain settle into a relaxed rhythm. Many people find listening to this type of music before bed or during quiet time especially beneficial. 

Can nutrition influence brainwave balance?  

Magnesium

Known as “nature’s tranquiliser”, this essential mineral can support relaxation of both body and mind. It supports the nervous system and reduces fatigue, which can help the brain shift into alpha states.

Omega-3 fatty acids (EPA/DHA)

Found in fish oil and algae-based supplements, omega-3s may support cognitive function and emotional regulation. DHA in particular plays an essential role in supporting the structure and function of the brain.

L-Theanine

A unique amino acid found abundantly in tea leaves has been associated with increase alpha brainwave activity. Also available in supplemental form, it can help to support feelings of calm.

Probiotics 

The intrinsic connection between the gut and the brain is a rapidly emerging area of science, and you can read more about it in our recent “ask the expert” 

By nurturing your brain’s natural rhythms through lifestyle and nutrition, you can cultivate a calmer, more creative, and emotionally balanced state of mind.