What are brain waves?

Brain waves are oscillating electrical voltages measured in few millionths of a volt. Brain is an organ that can generate electric power. If a single electrode is placed in the human scalp, can generate 5-50 millionths of the volt [1]. If enough human scalps are hooked together might light a flashlight bulb [1]. The electrical activity is seen as brain waves in imaging.

There are 5 well known categories of human brain waves

Alfa waves are high amplitude and slow frequency. Brain is non-aroused in alpha waves state. Examples of alpha waves state: a person sits to rest after work or after completing a task; meditation; time to reflect; taking a break from a speech or conference; walking [1].

Sonata D Major for Two Pianos K448 by Wolfgang Amadeus Mozart, the called “ Mozart Effect by Campbell causes a significant increase in alpha waves state in young adults and elderly [2].

When closing eyes and visualizing something peaceful brings the brain in alpha brainwaves [5]. Excessive frontal alpha brain waves activity is seen in adults  with Attention Deficit Hyperactivity Disorders (ADD/ADHD) and depression [5].

Brain alpha waves state is great for relaxation, learning and memory. In one study the music helped on improvement of memory. Listening music causes relaxation and enhance memory ability [8]. Watching TV increases alpha waves.

Beta waves are low amplitude and fast frequency. Brain in beta waves state is aroused, strongly engaged and focused in mental activities. Examples of beta waves state: meetings, conversations, speeches, talk show, and work. Individuals with high activity beta waves might have anxiety, irritability, agitation, bipolar symptoms, substance abuse, obsessive compulsive disorder [5]. During beta waves the brain is alert, focused and awake.

Theta waves are high amplitude and slow frequency. Examples of theta waves state: a person take time off from a task or project and going in daydream; a person driving on a freeway without recalling for the last 5 miles (which is induced from freeway driving in country road not in the city busy driving) [1]. When individuals are in theta waves state while in freeway driving, usually they get good ideas. Running outside causes mental relaxation and flowing of ideas. Getting into shower or other automatic tasks such as shaving, combing hair can mentally disengage and floating of ideas take place [1]. 

This is a very positive mental state. Individuals with high theta brain waves are usually engaged in complex problem-focusing like math, deep meditative or hypnotic state [5]. During a normal wake state high theta waves might increase problems with focus and attention; seen also in head injuries and learning disorders [5].

Theta waves are considered as subconscious mind where our suppressed emotions and creativity reside.

Delta waves are the greatest amplitude and the slowest frequency. Examples of delta waves state: deep dreamless sleep [1], coma [2]. An example how the brain waves changes is when you go to bed. During reading, for example a book, the brain goes in low beta waves state. After turning the lights off and closing the eyes, the brain is going to alpha waves state and then in theta waves state. If faster falling asleep then the brain goes to delta waves state.  

Gamma waves are the fastest frequency. Gamma waves are present during cognitive thoughts and linking information from all parts of brain. High gamma brain waves are associated with high intelligence, increased memory, compassion, and increased feeling of contentment [5]. Individuals with learning disability, cognitive decline and decreased mental processing have deficiency of gamma brain waves [5]. In gamma waves state the body moves out of the past. Then the parasympathetic nerve system brings the brain in heightened status.

Brain waves during different activities

During sleep dreaming is 90 minutes cycle. At the beginning of the first stage of sleep alpha waves will change to theta waves. When delta brain waves frequency turn into theta, then active dreaming takes place. Active dreaming occurs during sleep rapid eye movement (REM). If the individual awakes from a deep sleep (delta brain frequencies) and trying to get up, the brain frequencies will change from delta to theta and finally to alpha waves. When the alarm goes off, the brain frequencies change into beta waves. 

If the individual push the snooze alarm button, the brain frequency will drop to non-aroused state alpha waves or can change into theta waves and sometimes might go back to sleep in delta waves. 

During awakening is good that the individual to stay in the theta waves state for extended period (5-15 minutes). The theta waves state can cause the flowing of ideas. For example, having ideas and contemplating for a forthcoming event/work. This state is extremely productive with high mental activity. Those brain waves are experienced by men, women and children. Just upon awakening, the brain waves can change from deep dreamless sleep to high arousal.

Deep breathing has an effect in brain waves frequency. In a study participants performed deep breathing with extreme prolongation of expiration breathing (Okinaga) for 31 minutes. After the 16 min of Okinaga, the theta and alpha waves were significantly higher than at the baseline [3]. After 20 minutes of Okinaga, the percentage of beta waves were significantly lower than at the baseline [3]. The Okinaga induced relaxation, which has been seen as a method for anxiety relief [3].

Another study involved 20 minutes not directive meditation (participants were asked to close eyes and do their normal meditation technique) and another separate 20 minutes quite rest (participants were asked to to close their eyes and sit quietly in a rest state) [4]. Participants had 15 minutes break between the two conditions. It was found from the study that meditation condition increased theta brain waves across brain regions and alpha brain waves were increased as well but mostly in the posterior region of the brain than frontal region [4]. The study suggested that non directive meditation compared to regular relaxation significantly increased theta and alpha brain waves [4].


Watching television may increase alpha waves in many people. A study by researchers at the Indian Institute of Science, Bengaluru, has found how visual stimuli such as TV screens and video games can impact gamma waves in brain in primates [9]. The study was published in The Journal of Neuroscience. Brain activity was tested in two awake Bonnet monkeys and 15 humans that were made to gaze at monitor screens. The study found two types of gamma waves in the brain which the frequency depended on the size, orientation, and contrast of the images in the screen [9]. The size of the screen affected the speed of gamma waves generated and the researchers felt strong that the low frequency gamma waves were weak with smaller objects [9]. This is the first study that observed the relationship to the size of the stimulus such as screen and the pattern of gamma waves generated.

 

Neurofeedback measures brain waves in order to reinforce brain waves and mental state. There are devices that plays information in form of music with the same frequency to be delivered actually to the brain. For example, meditation generated alpha brain waves, therefore increases active thoughts and learning [6]. 


Deep breathing and closed-eyes visualization techniques increase the alpha waves state and promote release of serotonin, a calming and antidepressant neurotransmitter [6]. Workout increases alpha waves and boosts endorphins [6]. Binaural beats can help boost brain waves to match with the frequency of external stimulus such as light or music therapy [6]. The study from scientists at the Thomas Jefferson University found that theta waves are involved in remembering of places and events called “cognitive maps” [6].

Neurofeedback training sessions have been used in individuals with ADHD. Neurofeedback, as a distinct type of Biofeedback leads to behavior improvement such as focus, impulsivity, distractibility in individuals with ADHD. Basically, Neurofeedback helps individuals to change their own physical activity based on monitoring biological data [7]. Biofeedback is a process that is measuring breathing rates, muscle activity, heart function. Neurofeedback is measuring individual’s brain waves by using the scalp sensors [7]. During the therapy the individual is repeating  or practicing a behavior that reach the optimal brain waves, until that behavior becomes a habit.

In many ADHD individuals, the brain generates high ratio of low frequency delta or theta brain waves versus shortage of beta waves [7]. During the Neurofeedback therapy the goal is to change that ratio and reduce ADHD symptoms, basically to increase beta brain waves. Beta brain waves are associated with efficient problem solving or information processing [7]. If the brain is high in delta or theta waves (relaxing or daydreaming), then the individual can not complete a work due to disorganization and distractibility. Therefore, Neurofeedback training is helping to change the frequency brain waves ratio.

During the Neurofeedback session, the clients wear scalp sensors which measure the brain waves activity via an EEG display. The goal is to change the frequency of brain waves ratio for optimal beta waves and reinforce and replicate over and over the activities related to this brain wave known as brain strength training [7].

Panoramic vision or peripheral vision is as important as breathing technique to release stress. Dr. Andrew Huberman, a neuroscientist at Stanford University studied in his laboratory how the brain is connected to fear and how responds to visual threats. There are two important things: breathing and images we are seeing to respond to the world. 

Stress is a high level of autonomic arousal via sympathetic nervous system. We are build to respond to stress; the cortisol increases and as well fight and flight hormones such as adrenaline, epinephrine and norpepinephrine. A chronic increase of those neurotransmitters due to chronic stress creates fear, anxiety and panic attacks. 

Per Dr, Huberman, stress is related to vision [11]. That being said the focus vision or narrow vision is related in situations that brings excitement or a stressful situation. For example, seeing a fraudulent credit card charges creates immediate stress and the vision is focused, the eye pupils are dilated, the eyeballs rotate towards the nose slightly. Focus vision is a vision of a single location, just like taking a portrait [11]. The focus vision stimulates the sympathetic nervous system, the heart is pounding faster and the breathing increases [11]. Everything seems blurry and the individual might feel agitated.

The good news is that just by changing the vision, we are able to change the autonomic arousal state. Dr. Huberman states that panoramic vision, when you look at the horizon and do not look at one thing for very long time, is the key to turn off the stress response regardless what is in that environment [11].


Discussion

There are things to do to strengthen desirable brain waves to help with stress, sleep, focus, productivity, relaxation.

The behavior of an individual, emotions or thoughts are presented as communication between neurons in our brain. Some demanding tasks require prolonged concentration and focus, and some other require complex tasks and processing, which might lead into mental exhaustion. 

Here are some tips how to improve the brain waves:

  1. After the alarm goes off in the morning, your brain frequencies go  from delta to theta and finally to alpha waves. DO NOT push the snooze alarm button because the brain frequency will drop to non-arousal state alpha or beta waves, and sometimes you might go to deep sleep in delta brain waves.
  2. During awakening is good that the individual to stay in the theta waves state for extended period (5-15 minutes). The theta state can cause the flowing of ideas. This state is extremely productive with high mental activity. Getting into shower or other automatic tasks such as shaving, combing hair can mentally disengage and floating of ideas take place.
  3. Brain is aroused in beta brain waves. During the beta waves state the mind is strongly engaged and focused in mental activities, social engagement during the day. For example: meetings, conversations, speeches, talk show, and work. During the day you need to be in beta waves frequency.
  4. After few hours of work you need a break, when brain is non-aroused. For example: a person sits to rest after work or after completing a task, meditation, time to reflect, take a break from a speech or conference, walking increases alpha brain waves. Sonata D Major for Two Pianos K448 by Wolfgang Amadeus Mozart, the called “ Mozart Effect by Campbell causes a significant increase in alpha  waves state. Alpha state is great for relaxation, learning and memory. Listening music causes relaxation and enhance memory ability.
  5. When closing eyes and visualizing something peaceful, brings the brain in alpha brainwaves. Through meditation and music you disconnect from the environment and the neocortex is in slow brain waves.
  6. Deep breathing has an effect in brain waves frequency and increases theta and alpha brain waves, which induce relaxation and reduce anxiety. Practice deep breathing technique during the day after a long meeting or work. 
  7. Panoramic vision or peripheral vision has effect in stress and in brain arousal.Take a break from work, conversation, or any exited or stressful situation and look in distance without focusing for a long time to an object. Relaxed mental status is linked to alpha waves, which many scientists believe helps reduce stress and anxiety.
  8. Preparing for sleep. During reading the brain goes in low beta, then after turning the lights off and closing eyes, the brain is going to alpha and then in theta, and after falling asleep to delta waves state. Walking increases alpha brain waves and might be good in the late afternoon. DO NOT use any blue lights in the late afternoon or before sleep time that interferes with brain waves and depletes neurotransmitters such as melatonin that prepares for good night sleep.
  9. Preparing for exam. If you are a test freak, you move in high level beta waves which is not a time to communicate or to learn. In the high beta wave state sending emails should be avoided, otherwise you will write wrong things. The high beta waves state is called “consciousness brain”. Then the brain after the exam should enter into alpha waves to relax the body. 

 

References:

  1. Scientific American. What is the function of the various brainwaves? Dec 22, 1997 (Accessed from: https://www.scientificamerican.com/article/what-is-the-function-of-t-1997-12-22/).
  2. Kučikienė, D. &Praninskienė, R. The impact of music on the bioelectrical oscillations of the brain. Acta Med Litu. 2018;25(2):101-106. doi:10.6001/actamedica.v25i2.3763.
  3. Komori, T. Extreme prolongation of expiration breathing: Effects on electroencephalogram and autonomic nervous function. Ment Illn. 2018;10(2):7881. Published 2018 Dec 20. doi:10.4081/mi.2018.7881.
  4. Xu, J. et al. Increased theta and alpha EEG activity during nondirective meditation. The Journal of Alternative and Complementary Medicine Nov 2009.1187-1192. http://doi.org/10.1089/asm.2009.0113.
  5. Center for Attention Deficit and Learning Disorder. Understanding brainwaves. (Available from: https://www.centerforadd-az.com/resources/understanding-brainwaves).
  6. Meda, K.  How to manipulate brain waves for a better mental state. Understanding activity in the brain to help with sleep, stress and focus. NEXUS Thomas Jefferson University. (Available from: https://nexus.jefferson.edu/science-and-technology/how-to-manipulate-brain-waves-for-a-better-mental-state/).
  7. Rabiner, D & Hamlin, E. Your guide to Neurofedback for ADHD. ADDITUDE.  November 18, 2019. (Accessed from: https://www.additudemag.com/slideshows/neurofeedback-for-adhd/).
  8. Makada, T. et al. (2016). Enhancing Memory Retention by Increasing Alpha and Decreasing Beta Brainwaves using Music. 10.1145/2910674.2935851.
  9. Athalye, A. Televisions, computer screens and other such visual stimuli induce gamma waves in our brain, study shows. Research Matters. (Available from: https://researchmatters.in/news/televisions-computer-screens-and-other-such-visual-stimuli-induce-gamma-waves-our-brain-study).
  10. Gabriel, L. Brain wave basics-What you need to know about states of consciousness. Thought Medicine. (Available from: http://thoughtmedicine.com/2011/06/brain-wave-basics-what-you-need-to-know-about-states-of-consciousness/)
  11. Wapner, J. Vision and breathing may be the secrets to surviving 2020. Scientific American. November 16, 2020. (Available from: https://www.scientificamerican.com/article/vision-and-breathing-may-be-the-secrets-to-surviving-2020/]  

 

 

Dr. Kate Marishta MPH, Dip Nutrition

Greenleaf Executive Nutrition and Health-Ireland
Email: greenleafexecutive@gmail.com
Consultation in person, email, Viber, or Whats app