Episode 8
Brainwaves & Basslines: The Science of Music and Meditation
What if the key to calming your mind… was in the music? In this episode of Pause Here, we explore the science, soul, and soothing power of sound – why certain rhythms calm your nervous system, how classical harmonies reduce stress, and what the research says about music’s role in mental health, memory, emotional regulation, and even trauma recovery.
From the science of rhythm and nervous system regulation to the emotional beauty of melody, I’ll take you through the research, the real-life uses, and how it all shaped Pausing Point to help you breathe, rest, and reset – one beat at a time. Breathe in. Press play. Let’s begin.
Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode.
- Viczko, J., Liu, X., & Thaut, M. (2023). Virtual reality-enhanced mindfulness and music therapy: New tools for nervous system regulation. Frontiers in Psychology, 14, 1120017.
- Trost, W., Labbé, C., & Grandjean, D. (2021). Rhythmic entrainment and music-evoked emotions: From brain to behavior. Annals of the New York Academy of Sciences, 1502(1), 110–123.
- Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2016). The effect of music on the human stress response. PLoS ONE, 8(8), e70156.
- Searchfield, G. D., Kobayashi, K., & Sanders, M. (2021). An exploration of sound therapy for tinnitus using customized music and mindfulness strategies. Hearing Research, 407, 108276.
- Reybrouck, M., & Brattico, E. (2022). Neuroplasticity, music and mindfulness: The therapeutic potential of musical mindfulness practices. Annals of the New York Academy of Sciences, 1517(1), 92–103.
- Moreno, D., de la Vega, R., & Diaz, M. (2023). Modulating alpha and theta activity through 60 BPM music in mindfulness-based stress reduction. Mindfulness, 14(1), 104–117.
- Konrad, C., Lehmkuhl, K., & Müller, V. (2024). Interpersonal neural synchrony during shared music listening: Implications for emotional bonding and empathy. Social Cognitive and Affective Neuroscience, 19(1), 31–42.
- Herff, S. A., Olsen, K. N., Dean, R. T., & Prince, J. (2021). Music and the mind’s eye: Enhancing visual imagery through sound. Psychology of Aesthetics, Creativity, and the Arts, 15(3), 474–485.
- Ghanai, K. K. (2023). The cognitive effects of classical music on working memory and attention in adults. Journal of Music and Cognition, 12(2), 113–128.
- Brandmeyer, T., & Delorme, A. (2021). Reduced mind wandering and improved working memory in musicians and meditators. Consciousness and Cognition, 88, 103063.
- Bernardi, L., Porta, C., & Sleight, P. (2006). Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non-musicians: The importance of silence. Heart, 92(4), 445–452.
Transcript
Please pause here.
Speaker:Welcome back to Pause Here, where we delve into the art and science of breathing to improve our daily lives.
Speaker:I'm your host, Sarah, here to guide you through the science and simplicity of breathing, meditation, and relaxation techniques that can transform your day, your health, and even your sleep.
Speaker:In today's episode, we're talking about what happens when you bring music and meditation together, why certain sounds help you find stillness faster, and why classical-style music plays such a powerful role in focus and calm.
Speaker:We'll explore how music can slow your heart rate, tune your breath, and even sync your brainwaves with the rhythm of peace.
Speaker:So get comfy, take a breath, and let the sound wash over you.
Speaker:Let's talk about our brain for a second.
Speaker:Don't worry, no pop quizzes in coming, just a few facts that might explain why your body practically melts when the right music hits.
Speaker:When we meditate, ideally, we're trying to shift our brainwaves.
Speaker:Now normally, when you're awake and scrolling and multitasking and thinking about six things at once, our brains are in what's called the beta state.
Speaker:This is basically a caffeinated talk radio of brainwaves.
Speaker:Alert, fast and kind of noisy.
Speaker:But when we start to slow down, whether through deep breathing, yoga, staring at a candle for too long or listening to music, our brain shifts into what's called the alpha state.
Speaker:Alpha brainwaves are slower, calmer and more spacious.
Speaker:They're the chill jazz playlist to your nervous system.
Speaker:Going even deeper, you hit theta waves, which is that dreamy, floaty space right before you fall asleep, or when you're super deep in meditation.
Speaker:Theta is where your inner monologue gets really quiet, and your brain slows down.
Speaker:Now here's the wild part.
Speaker:Studies show that certain types of music can help you get into those states faster.
Speaker:Your brain literally starts sinking to the tempo and patterns of the sound around you.
Speaker:This is called brain entrainment.
Speaker:When music has a steady rhythm, especially something slow and repetitive, your brain waves start to match it.
Speaker:In one study, researchers found that meditating with music significantly increased alpha and theta activity, meaning participants got into a relaxed state faster and stayed there for longer.
Speaker:So, it's not just that music feels calming, it's quite literally rewiring your brain in real time.
Speaker:And that's not all.
Speaker:Music also helps with something called emotional regulation.
Speaker:Your brain uses music kind of like emotional scaffolding.
Speaker:If the sound is soothing, predictable and non-intrusive, your body gets the message that we're safe, we can let go.
Speaker:It's kind of like how babies calm down when someone sings to them.
Speaker:Same nervous system, different Spotify account.
Speaker:Music during mindfulness has been shown to improve mood, reduce anxiety, and help people stay in the moment longer.
Speaker:It gives your focus a little something to hold on to.
Speaker:Something that I noticed personally is that sometimes when I meditate in complete silence, my brain just seems to resist it.
Speaker:It starts reaching for distractions, replaying old arguments, remembering that I have to call my dentist back.
Speaker:But when there's gentle music playing, especially something with a soft rhythm, the sound is like a river that I can just float on top of, gently following it by, instead of flailing in mental quicksand.
Speaker:Fun fact, that floating sensation?
Speaker:It's actually a trick your brain is playing in your favour.
Speaker:Your limbic system, aka the emotional center of your brain, responds really strongly to music, especially music that feels familiar, warm or safe.
Speaker:So when you add music to meditation, you're kind of hacking your brain's wiring.
Speaker:Music gives your nervous system a rhythm to follow.
Speaker:It slows your breath down, and it tells your heart, you're good, you can slow down now.
Speaker:So, we've talked about how music helps the brain settle down.
Speaker:It helps us shift into that relaxed alpha state, helps regulate our emotions, and gives our brain something safe to hang on to while you're trying to pause and meditate.
Speaker:But now I want to zoom a little further in, because the kind of music you use, it matters.
Speaker:And we didn't just pick pianos and strings for pausing point because we like dramatic music scores, although I definitely do.
Speaker:It turns out music that's classical in nature actually has some pretty incredible effects on the brain.
Speaker:A study in 2023 found that listening to classical music, especially music with balanced structure and gentle instrumentation, stimulates the prefrontal cortex that's the part of your brain responsible for focus, attention, and working memory.
Speaker:Basically, it helps you stay clear-headed while staying calm, like noise-canceling headphones for your thoughts.
Speaker:One of the reasons this happens is because classical music is built on patterns.
Speaker:Harmonies resolve in predictable ways.
Speaker:There's tension, then release.
Speaker:And your brain loves that kind of predictability.
Speaker:It gives your nervous system a structure to lean into.
Speaker:Nothing chaotic.
Speaker:No unexpected guitar riffs or drum solos.
Speaker:Just waves of sound arriving exactly when your brain expects them to.
Speaker:And that predictability has a name.
Speaker:It's called harmonic regularity.
Speaker:And it's one of the key reasons classical music is so effective in calming the nervous system.
Speaker:Studies show that predictable harmonic structure reduces activity in the amygdala, the brain's emotional alarm system, while activating the prefrontal cortex, the center for planning, attention, and rational thinking.
Speaker:But it's not just about thinking better.
Speaker:It's also about feeling more.
Speaker:In one study, they looked at how music impacts our imagination, specifically how vivid our visualizations become during guided meditation or imagery when music is playing in the background.
Speaker:Their results found that music enhanced everything.
Speaker:Participants could visualize more clearly, feel more immersed, and recall emotional detail with way more richness when calm, structured music was layered under the experience.
Speaker:In other words, your brain doesn't just relax with classical music, it starts to paint.
Speaker:Music literally becomes the backdrop of your imagination, and helps your mind go deeper.
Speaker:But here's one of my favorite music effects.
Speaker:Cortisol Reduction.
Speaker:That's your main stress hormone.
Speaker:You don't want it spiking constantly, and music, especially classical style music, helps to bring it down.
Speaker:In fact, a 2016 meta-analysis across dozens of studies found that slow, melodic music, particularly classical or orchestral, significantly reduced cortisol levels, often within 5-10 minutes of listening.
Speaker:Music has shown to lower cortisol and reduce physical symptoms of stress, like elevated blood pressure and tight muscles.
Speaker:This is especially true when music has a slow tempo, smooth dynamics, and familiar harmonic resolution like that found in classical structure.
Speaker:And this is one of the main reasons I gravitated towards classical textures when building Pausing Point.
Speaker:The piano, the strings, the slow moving chords, they all carry emotional weight, but they never overwhelm you.
Speaker:They hold you, but they give you space.
Speaker:I wanted every piece to feel like it was on your side, like a soft voice saying, hey, you can pause here, you're allowed to feel whatever you feel, and you're safe in this moment.
Speaker:And that's the magic of music that's classical in nature, not because it's fancy or traditional, but because it gives your nervous system exactly what it needs.
Speaker:Structure, balance, beauty, and quiet strength.
Speaker:Classical structure is predictable, so it helps your brain feel safe.
Speaker:It activates the prefrontal cortex, and improves focus and memory.
Speaker:It enhances mental imagery, leading to deeper visualization and emotional access.
Speaker:It can reduce cortisol, the stress, tension, mental fog, and emotionally, it creates a space to pause, reflect, and reconnect.
Speaker:So we've talked about music as a kind of co-meditator, how classical style music gives your brain structure, softness, and space to breathe.
Speaker:Now we're going to dive into something a little bit more technical, the tempo, more specifically, 60 beats per minute, one beat per second, the tempo underlining all of the Pausing Point tracks, and the musical equivalent of a long, deep breath.
Speaker:60 BPM roughly matches a relaxed human resting heart rate, like when you're laying on the couch, totally unwound, or drifting off to sleep.
Speaker:When you hear music at that pace, your body, especially your breath and heart rate, start to sync to it.
Speaker:This effect is called entrainment, where your internal rhythms, like your heartbeat, your breathing, your brainwaves, begin to match an external rhythm, like music, and 60 bpm is basically your nervous system's favorite tempo.
Speaker:It's like this tiny negotiation between your brain and the beat, the music saying slow down, your breath and your heart following, and everything softens.
Speaker:Research shows that when you're in a relaxed, regulated state, like meditating or deeply focused, your breath naturally slows down to about 6 breaths per minute.
Speaker:And guess what rhythm lines up perfectly with that?
Speaker:Yep, 60 bpm, 1 beat per second.
Speaker:So if you're inhaling for 4 beats, and exhaling for 6 beats, suddenly your breath is dancing with the music.
Speaker:Research shows that breathing at 6 breaths per minute improves heart rate variability, boosts vagal tone, and activates the parasympathetic nervous system, aka the rest and digest state of your body.
Speaker:In other words, your body isn't just listening, it's responding.
Speaker:Your stress hormone levels begin to drop, blood pressure can decrease, muscles start to release tension, and you stop bracing against life and start being in it.
Speaker:In your brain, it loves rhythm, especially when it's steady and slow.
Speaker:A 2023 study found that music around 6bpm enhances theta brainwaves, especially during meditation.
Speaker:Those are the dreamy, intuitive, almost meditative brain states we talked about earlier.
Speaker:One study showed that slow tempo music, especially 60bpm, can help induce alpha-theta crossover states, which are associated with deep relaxation, emotional insight, and enhanced creativity.
Speaker:Basically, music becomes kind of a sonic biofeedback tool.
Speaker:You're not forcing your body to calm down, it's doing it on its own, in time with the beat.
Speaker:60bpm music is kind of like a weighted blanket for your nervous system.
Speaker:So, here's the secret source behind Pausing Point.
Speaker:Every single track is composed at exactly 60bpm, not randomly, intentionally.
Speaker:It's not background music, it's a gentle metronome for your body, your breath, your brain.
Speaker:And we also use classical textures, like pianos, strings, slow harmonies, because these sounds are familiar to the brain, safe, elegant, emotionally rich, but never overwhelming.
Speaker:You're not just hearing music, you're syncing up with it, you're breathing with it, you're meditating with it, even if you're just sitting there letting your thoughts drift.
Speaker:And sometimes, that's all we need, a steady beat, a soft place to land, and a little permission to pause.
Speaker:So far, we've talked about music and meditation as a kind of inner sanctuary, a place where you can rest, regulate, and reconnect.
Speaker:But beyond just feeling calm, there's something deeper happening under the surface.
Speaker:Your brain, your body, even your sense of connection with others, it's all shifting.
Speaker:And that's what I want to dive into next.
Speaker:Let's start with something that's been growing rapidly over the last two decades.
Speaker:Music therapy.
Speaker:Music is now being used in hospitals, schools, trauma centers, and mental health clinics.
Speaker:Not just to help people relax, but to actually retrain how the brain processes emotion, memory, and even pain.
Speaker:One study found that combining music with mindfulness practices helps reduce emotional dysregulation in patients with depression and anxiety.
Speaker:It wasn't just a mood boost, it actually helped people stay more centered when things got hard.
Speaker:Music-based mindfulness was shown to significantly reduce symptoms of anxiety and depression by promoting emotional flexibility, inner calm, and faster recovery from stress.
Speaker:Another growing area is trauma recovery.
Speaker:For people living with PTSD, especially those with hyperaroused nervous systems, meditation alone can sometimes feel triggering.
Speaker:But when you layer in gentle, steady music, something with a clear rhythm and emotional safety, the body finds an anchor and becomes easier to settle.
Speaker:There's research showing this is also true for people with ADHD, and the rhythm of music can help structure your attention.
Speaker:And we're not just talking meditation mats and earbuds, this is expanding into the world of technology fast.
Speaker:In one study, researchers explored the combination of music and virtual reality for emotional regulation.
Speaker:The music didn't just enhance the VR, it actually showed to increase brain coherence.
Speaker:People came out of the experience feeling more connected to their emotions, and more at peace.
Speaker:Some researchers are now even combining musical meditation with biofeedback and neurofeedback, helping people literally see in real time how their nervous system responds to different rhythms and harmonies.
Speaker:VR music meditation has shown to improve autonomic balance, reduce anxiety, and even help modulate chronic pain by activating the parasympathetic nervous system.
Speaker:This is no longer background music, it's therapeutic sound architecture, and it's starting to shape the future of how we treat the mind and body.
Speaker:Additionally, researchers have discovered that when two or more people listen to the same calming music, their brains start to sync up.
Speaker:This is called interpersonal neural synchrony, and it's been observed during everything from live music concerts to group meditations.
Speaker:It's this subtle, almost invisible brain bonding that happens when we share sound.
Speaker:Our neurons literally start to fire in time with one another.
Speaker:Konrad Adell found that shared musical meditation creates synchronized brainwave patterns between people, especially in the frontal and temporal lobes, which are linked to empathy and emotional processing.
Speaker:Basically, music makes us feel more together, more human.
Speaker:People recover faster, feel less lonely, and show more resilience when musical connection is a part of their healing journey.
Speaker:In fact, musical meditation has even shown promise in areas like tinnitus therapy, helping retrain how the brain reacts to phantom sounds through the gentle masking effects of music and breathing.
Speaker:And for trauma survivors, music can become kind of an emotional bridge, a way to safely reprocess memories, reconnect with the body, and soften the edges of remembered pain.
Speaker:Searchfield et al.
Speaker:reported that structured sound environments, especially those combining mindfulness, music, and breath, improved quality of life for individuals with sensory trauma.
Speaker:All of this, every study, every neural pathway, every story, brings me back to Pausing Point.
Speaker:Because while it may look simple, just a few gentle tracks, what it's really doing is working with your nervous system, your whole body, your emotional circuitry.
Speaker:It's more than a mood shift, it's a brain shift.
Speaker:Every slow beat, every soft string, every breath-length pause is designed to bring you into alignment, not just with stillness but with your own capacity to heal.
Speaker:So whether you're using it for meditation, for falling asleep, for journaling, or for walking slowly around your kitchen while avoiding your inbox, it's doing more than calming you down.
Speaker:It's giving your body a chance to reset.
Speaker:It's giving your mind a break.
Speaker:And maybe, just maybe, it's giving your heart a little room to catch up.
Speaker:So let's take a moment to recap the music we unpacked today.
Speaker:Music isn't just background.
Speaker:It actively shifts our brainwaves, supports emotional regulation, and helps the mind stay focused.
Speaker:Classical style music can create structure and safety, triggering calming responses in the nervous system.
Speaker:60 beats per minute music helps align our heart rate and breath with the body's natural rhythm of rest.
Speaker:Musical meditation is now being used in real world therapy, PTSD recovery, ADHD focus, and even chronic pain.
Speaker:Music can create connection.
Speaker:Shared listening literally synchronizes our brains and builds emotional resonance.
Speaker:And Pausing Point?
Speaker:It's more than a playlist.
Speaker:It's music written for your nervous system.
Speaker:So maybe today you try something different.
Speaker:Maybe instead of trying to force your thoughts to stop, you let sound carry them for a while.
Speaker:Maybe instead of trying to silence the world, you let a steady rhythm invite you in with.
Speaker:You don't have to clear your mind.
Speaker:You don't have to be perfect.
Speaker:You just pause, breathe, and press play.
Speaker:Thanks for pausing here with me today.
Speaker:If you've enjoyed our time together, try out the Pausing Point app for more mindful rest.
Speaker:Why not share this episode with someone who could use a pause in their playlist?
Speaker:And don't forget to follow us on your favorite podcast platforms to never miss an episode.
Speaker:If you want, you can also follow us on our social media platforms We're at Pausing Point to get updates and stay connected.
Speaker:Next time on Pause Here, we'll explore the art of finding your center through breath.
Speaker:Our focus?
Speaker:The balanced breathing pattern.
Speaker:A simple, calming technique designed to steady your nervous system, clear mental clutter, and bring your body and mind into quiet harmony.
Speaker:Whether your energy feels scattered, anxious, or just off, this episode will show you how just a few mindful minutes of balanced breathing can reset your entire day.
Speaker:I can't wait to bring more peaceful pausing points and practical tips your way next time.
Speaker:As we close today's episode, if you have a few more minutes to stick around, I invite you to join me for a short meditation set to the music of the peaceful piano balanced soundtrack.
Speaker:Welcome to your pause.
Speaker:This is a moment just for you, to breathe, to soften, and to let go of the day behind you.
Speaker:Wherever you are right now, let this be your space, a quiet place where you can simply be.
Speaker:If you're sitting, feel the weight of your body gently resting.
Speaker:Close your eyes if you'd like, or simply soften your gaze.
Speaker:Take a moment to let your shoulders relax, let your jaw soften, and gently bring your attention to your breath.
Speaker:Take a deep breath in through your nose, letting your belly gently rise, and then release it slowly, letting go of any tightness or tension.
Speaker:Let the music meet you exactly where you are.
Speaker:You don't need to change anything.
Speaker:Just begin to notice the sound, the breath, the quiet rhythm beneath it all.
Speaker:Let your inhale rise with the music, and gently breathe out as the music falls.
Speaker:Inhale slowly, feeling space open inside your chest, and exhale gently, softening your shoulders, your jaw.
Speaker:Let the sound carry your breath.
Speaker:Let the breath carry you.
Speaker:With every rise, gather what you need, and with every fall, release what you don't.
Speaker:Balance lives in this rhythm, not trying, just being.
Speaker:Let your breath become music.
Speaker:Let your body be still.
Speaker:You are not behind.
Speaker:You are not late.
Speaker:You are here, breathing, in rhythm with this moment.
Speaker:Feel the calm building in your chest, the quiet stretch in your lungs, the steadiness of the beat beneath it all.
Speaker:This is your balance.
Speaker:You can stay here as long as you like.
Speaker:Let this moment stretch, and let the music breathe in time with you.
Speaker:Let's take one more deep, gentle breath together.
Speaker:In, filling yourself with lightness.
Speaker:And out, letting go completely.
Speaker:And when you're ready, begin to bring your awareness back to the space you're in.
Speaker:Wiggle your fingers and your toes.
Speaker:Maybe stretch your arms and shrug your shoulders.
Speaker:Feel the surface beneath you.
Speaker:And whenever you're ready, gently open your eyes.
Speaker:I'm Sarah and you've been listening to Pause Here.
Speaker:Until next time, breathe deeply and listen to the music of your inner rhythm.
