24 Minutes of Music Cuts Anxiety in New Clinical Trial

People struggling with anxiety just got a remarkably simple tool to help manage their symptoms, and it takes less time than a TV episode.

Researchers from Toronto Metropolitan University and the UK tested a combination of music and auditory beat stimulation on 144 people taking anxiety medication. The results showed significant drops in anxiety levels compared to people who simply listened to pink noise.

Auditory beat stimulation works by playing two slightly different low-frequency tones at once, creating a pulsing beat that stimulates the brain. When paired with soothing music, something remarkable happens in the mind of an anxious person.

The study tested different listening lengths: 12, 24, and 36 minutes. While longer sessions showed some benefits, the 24-minute sweet spot emerged as the most effective overall.

"It's long enough to meaningfully shift anxiety levels, but not so long that listeners need to carve out a large block of time," said Professor Frank Russo, who led the study published in PLOS Mental Health.

The research builds on a 2022 study that first showed promise for this approach. This new trial confirmed those earlier findings and explored whether more time listening would create bigger benefits.

The Bright Side

This isn't a cure for anxiety, and the researchers are transparent about that. The technique provides a medium-level effect on average, and more studies with larger groups are needed to fully understand its potential.

But here's what makes this discovery so valuable: it addresses real gaps in current anxiety treatment. Medications often come with unwanted side effects. Cognitive behavioral therapy works well but costs money many people don't have.

Music therapy paired with auditory beat stimulation costs almost nothing. It requires no prescription, no appointment, no side effects. People can use it at home, on their commute, or during a lunch break.

The treatment works as an add-on to existing care rather than a replacement. For the millions taking anxiety medication, this could mean better symptom control without increasing their dose or adding another prescription.

Access matters enormously in mental health care, and this research points toward something accessible to nearly everyone with a smartphone and headphones.

The findings support a future where managing anxiety becomes easier, cheaper, and more personalized to each person's needs.