Calm space
Alpha, theta & delta meditation
Alpha → Theta → Delta → Theta → Alpha · 2.5-hour session
Slow breath · Alpha
Track 1 of 5 · 0:00:00 / 2:30:00 · 10.0 Hz beat
🎧 Use headphones — each ear hears its own tone. Audio frequencies do not guarantee matching brainwaves or treat a health condition.
Frequency meditations · 15 min to 3 hr
Pick a sound, then a frequency
Choose how long, from 15 minutes to 3 hours. The session fades out on its own. Use headphones.
Gamma 40 Hz
Focus. Most-studied frequency; early research on attention and memory (Iaccarino et al., 2016, Nature).
Alpha 10 Hz
Relaxed calm. Small benefits for anxiety in reviews (Garcia-Argibay, 2019).
Theta 6 Hz
Deep meditation. Linked with meditative states; evidence is limited.
Delta 2 Hz
Sleep wind-down. Some small studies suggest better sleep; evidence is mixed.
Solfeggio tone
528 Hz tone
A steady, gentle 528 Hz tone. Many people find it relaxing. Claims that it repairs DNA, heals the body or builds new neural pathways have no scientific evidence; one small 2018 study suggested possible stress reduction. Your brain does build new pathways (neuroplasticity) through repeated practice, like regular meditation, therapy, exercise and good sleep, so listening as part of a daily calm routine can support that habit.
Sleep playlist
Lullabies with ambient sounds
Soft lullabies play one after another over your chosen background, then fade out when the timer ends.
Podcasts
Listen: meditation and mental health
The latest episodes, streamed from each show. These shows are independent and not affiliated with Patrick's Path.
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Music for anxiety
"Weightless" by Marconi Union
An 8-minute ambient track made with sound therapists. A 2011 Mindlab study reported it lowered anxiety for listeners. It was a small study and not peer-reviewed.
Science-backed ways to boost serotonin and dopamine
- Exercise. Strongest evidence. Walking, running or yoga raises dopamine and serotonin and eases depression about as well as some treatments for mild-to-moderate cases (Noetel et al., 2024, BMJ).
- Morning sunlight. Bright light supports serotonin; light therapy helps seasonal and other depression (Lambert et al., 2002, The Lancet).
- Sleep. Steady sleep keeps dopamine signaling healthy; poor sleep lowers dopamine receptor availability (Volkow et al., 2012).
- Music you love. Favorite music releases dopamine at peak moments (Salimpoor et al., 2011, Nature Neuroscience).
- Connection and kindness. Time with people you trust, touch and helping others lift mood and reward chemicals.
- Small goals. Finishing small tasks triggers dopamine reward; behavioral activation is a proven depression therapy.
- Food. Protein foods (eggs, fish, beans, turkey) supply the building blocks; a Mediterranean diet improved depression in the SMILES trial (Jacka et al., 2017).
- Meditation. Regular practice eases stress and mild depression (Goyal et al., 2014, JAMA Internal Medicine).
About "dopamine resets" or "dopamine detox": there's no evidence you can reset brain chemicals. Taking breaks from phones and other constant rewards can still help focus and mood. Don't start supplements like 5-HTP or St. John's wort, or stop any medication, without asking a doctor; they can interact dangerously with antidepressants.
What the research says about sound
- Alpha brain waves (8–12 Hz) are linked with relaxed, calm wakefulness.
- Reviews of binaural beats (e.g. Garcia-Argibay et al., 2019, Psychological Research) found small benefits for anxiety and mood, but study results are mixed.
- Meditation and relaxation practice has stronger evidence for easing stress and mild depression symptoms (Goyal et al., 2014, JAMA Internal Medicine).
- Alpha audio is not a treatment for depression and does not replace therapy, medication or a care provider.