A randomized clinical trial found that 24 minutes of specially designed music paired with auditory beat stimulation significantly lowers anxiety symptoms. Researchers at Toronto Metropolitan University tested various listening durations on 144 adults with moderate anxiety. The 24-minute session provided the strongest benefits.
Researchers Danielle K. Mullen and Frank A. Russo from Toronto Metropolitan University (TMU), in partnership with LUCID, conducted a randomized clinical trial published in PLOS Mental Health on January 21, 2026. The study involved 144 adults experiencing moderate trait anxiety while on medication. Participants were assigned to one of four groups: pink noise for 24 minutes (control), or music with auditory beat stimulation (ABS) for 12, 24, or 36 minutes. ABS uses rhythmic sound patterns to influence brain activity, offering a drug-free option for managing stress and emotions amid challenges like medication side effects, costs, and therapy wait times associated with traditional treatments such as cognitive-behavioral therapy (CBT). Before and after listening, participants completed assessments measuring anxiety levels and mood. Results showed music with ABS reduced cognitive and somatic anxiety symptoms more than the control, with improvements in negative mood. The 24-minute duration yielded the strongest effects, comparable to 36 minutes and superior to 12 minutes. 'What we're seeing is a dose-response pattern where about 24 minutes of music with ABS seems to be the sweet spot,' said Russo, Professor of Psychology at TMU and Chief Science Officer at LUCID. 'It's long enough to meaningfully shift anxiety levels, but not so long that listeners need to carve out a large block of time.' The findings suggest music-based digital therapeutics as accessible tools for quick anxiety relief.
