What Are Alpha Brain Waves?

Alpha brain waves represent one pattern of electrical activity produced by the brain. The brain can produce slower or faster partners of activity, and alpha waves lie somewhere in the middle of this range.

Alpha waves usually occur when you are engaged in activities such as daydreaming, meditating, or practicing mindfulness. Research suggests that this type of brain wave may play a role in reducing symptoms of depression and improving creativity.

So what exactly is a brain wave? The brain is made up of millions of neurons that use electrical signals to transmit information. When groups of neurons fire together in a certain way to send signals to other groups of neurons, the resulting patterns are known as brain waves.

These electrical patterns are associated with different types of activity in the brain as well as different states of consciousness.

How Are Alpha Brain Waves Measured?

There are five different types of brain waves. Brain waves are measured by a tool known as an electroencephalogram (EEG). The picture that the tool creates portrays this electrical activity in a way that looks like waves.

Types of Brain Waves

The five types of brain waves and their associated frequencies are: 

• Delta waves, which are between 0.5 and 4 hertz (Hz), occur during deep states of dreamless sleep.
• Theta waves, which are between 4 and 8 Hz, occur during light sleep or deep relaxation.
• Alpha waves, which measure between 8 and 12 Hz, occur when people feel relaxed and when the brain is in an idle state without concentrating on anything.
• Beta waves, which measure between 12 and 30 Hz, are the waves that occur during most conscious, waking states. It is a fast activity that signals attentiveness and alertness. 
• Gamma waves, which measure between 25 and 100 Hz, are the fastest wavelength brain waves that are linked to activities such as learning, problem-solving, and information processing.

What Do Alpha Brain Waves Do?

When the brain produces alpha waves, it is because it is in a state that is relaxed and restful. This is why people experience these waves when they are doing stress-relieving activities such as meditating.

How does brain activity look on an EEG when alpha wave activity is prominent? When the brain displays this type of EEG wave, it often means that a person is focused on a specific thought and not paying attention to unwanted distractions. They tend to ignore sensory activity and are in a relaxed state.

Potential Benefits of Increasing Alpha Brain Waves

Interest in using alpha waves grew after the development of biofeedback, a technique involving feedback from a tool that measures brain activity to learn how to consciously create alpha waves.

While more research is needed to fully understand the potential benefits, some evidence suggests that alpha waves can have several positive effects on mental well-being.  

Reduced Depression

A study published in the journal Translational Psychiatry found that using a technique called transcranial alternating current stimulation (tACS) to induce alpha wave activity reduced depressive symptoms in people with major depressive disorder.

While the study’s sample size was small, the results show the therapeutic potential of increasing alpha waves to combat depression.

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Greater Creativity

Increasing alpha waves may also help make you a more creative thinker. One 2015 study found that alpha wave activity was associated with spikes in creativity. This effect, they found, could be induced using non-invasive brain stimulation.

While such effects may help boost creative thought, it also offers promise for helping reduce depression. That's because boosting creativity can be a great way to break out of negative or destructive ways of thinking that play a role in depressive symptoms.

Reducing Anxiety

Alpha waves are linked to more relaxed, restful mental states, which is why researchers also believe that they may help lower anxiety and stress.

For example, researchers have shown that increasing alpha and theta activity in the brain’s occipital lobes helped decrease anxiety and improve functioning in those with generalized anxiety disorder (GAD). Another study also found that alpha-wave neurofeedback training reduced anxiety and depression in people with GAD.

Tips for Increasing Alpha Waves

Neurofeedback, also known as neurotherapy or electroencephalogram (EEG) biofeedback, is one way to learn how to consciously induce alpha waves. In this mind-body technique, people receive auditory and visual feedback about their brain activity using an EEG monitor.

While researchers continue to explore this as a therapeutic treatment for depression and anxiety, there are things that you can do to help improve your ability to experience this type of brain wave. Increase alpha wave activity by:

• Meditating: Meditation has many health benefits and has been linked to increased alpha waves.
• Deep breathing: Deep breathing can be an effective way to combat feelings of anxiety. Research also suggests that it may help boost alpha activity in critical brain areas.
• Practicing mindfulness: Studies have shown that mindfulness training can lead to increased alpha wave activity, and some research has suggested that this practice may help people who are experiencing chronic pain, anxiety, or depression.
• Yoga: The relaxed state associated with alpha waves may increase when performing yoga, and some research has suggested that regular yoga practice may enhance alpha activity in the brain.
• Aerobics: Some researchers suggest that aerobic exercise can increase alpha wave activity.

What Happens When Alpha Waves Are Imbalanced?

While alpha waves have promise for reducing the symptoms of anxiety and depression, they can also cause problems if they are off-balance or out of sync.

For example, while alpha waves are often present right before you fall asleep, they should not occur as frequently while you are asleep. When alpha waves occur in excess during sleep, they can contribute to sleep disorders.