Ever wondered what your brain is up to when you're zoning out during a walk, or meditating?

Behind the scenes, your brain is constantly producing brainwaves. These are patterns of electrical activity created by neurons communicating with each other, and they are hard at work, having a bigger impact than you might expect.

Your brain produces five main types of brainwaves: delta, theta, alpha, beta, and gamma.

Each wave is uniquely linked to your mood, focus, productivity, and overall cognitive performance. For example, the fastest gamma waves are responsible for learning and information processing, while super-slow delta waves are especially prominent in children, reflecting their sleep patterns and ongoing neural development.

Alpha waves occupy the mid-range of brainwave frequencies, striking a balance between relaxation and mental readiness.

They might not be the quickest of the bunch, but they are incredibly powerful and have been linked to creativity, calm focus, and motivation. 

In fact, learning how to engage your brain in an alpha state could be the key to unlocking your full potential. 

So, what are alpha brainwaves, and why do they matter? In this guide, we’ll take a look at exploring:

• What are alpha brainwaves?

• What do healthy alpha waves indicate?

• What if your alpha brainwaves are out of balance?

• How can you increase alpha waves?

What are alpha brainwaves?

Alpha brainwaves occur while you’re awake but relaxed, with your eyes generally closed and not processing much external input. If you’re daydreaming or sunbathing, let’s say, and you’re not asleep, you’re likely experiencing the calming relaxation of alpha waves. 

Start drifting closer to a sleep state, and your brain will begin producing theta waves, too.

But how do we even know this? Scientists use electroencephalogram tests (EEG) to record the electrical activity that occurs within the brain. This activity is displayed as waves on the screen, leading to the creation of the term brainwaves.

Alpha brainwaves fall between the frequencies of 8 - 13 Hz, and are characterised by their more relaxed wave pattern. 

Within this range, lower alpha (around 8–10 Hz) is typically associated with relaxation and reduced mental effort, while upper alpha (around 10–13 Hz) tends to reflect alertness, readiness to process information, and light focus.

Visual Guide to Brainwaves: What we've learned about the brain from 1M neurotherapy sessions →

What are alpha brainwaves linked to?

From a calming massage to meditation, there are tons of situations where you can be awake and feel utterly calm. 

In fact, optimal alpha state has been associated with a range of benefits, including better sleep, enhanced creativity, and improved cortical engagement.

Let’s take a closer look at how alpha waves relate to each of these.

Helping you wind down before sleep

Alpha brainwaves are commonly found in that restful period just before you fall asleep. 

They’re essential for ensuring you drift off smoothly, with a healthy balance of alpha and theta waves crucial for a good night’s sleep.

Linked to creative thinking and a calmer mind

In a small study, researchers found that enhancing alpha brain waves triggered a surge in participants’ creativity. 

It’s thought that the relaxed yet focused state of mind may create an environment for innovation and imagination, and could also improve your ability to problem-solve.

Other research has found that people with depression tend to show lower alpha brainwave activity in certain parts of the brain, like the frontal and occipital regions.

In those individuals, higher alpha activity was linked to better focus, memory, and mental performance.

Associated with cortical engagement and focus

Cortical engagement refers to the activation of specific areas in the brain when you're focused on a task or processing information.

Your cortical engagement affects how you process information, perform tasks, and respond to stimuli. 

It’s crucial for your mobility and balance, but also plays a major role in decision-making, emotional regulation, and sensory perception.

Your alpha waves are important for a healthy cortical system. In particular, they cause attentional suppression. This is when the brain blocks irrelevant or distracting information while you’re in a state of rest or focus.

For example, some people who meditate might aim to regulate their attention to facilitate attention control, helping them maintain focus without getting distracted by noises or changes to their environment.

What if your alpha brainwaves are out of balance?

Your brain is constantly producing many different brainwaves, with one dominant wave correlating with your cognitive performance, mood, and sleep state, for instance.

When working harmoniously, you should feel calm yet alert, focused but not tense, and able to transition smoothly between tasks or mental states. 

Balanced alpha waves often bring a sense of relaxed awareness; you’re calm, creative, and open to new information.

When out of balance, your cognitive function and emotional stage can shift. If your alpha waves don’t have the chance to play a dominant role in your brain activity, or are dominant too frequently, you’re likely to feel stressed and unfocused.

Imbalances of alpha brainwaves can occur due to a variety of situations, including high levels of stress and symptoms of post-traumatic stress disorder (PTSD). In these situations, high beta waves, which keep you alert and focused, take over, leaving less room for the calming effects of alpha activity.

Beta waves that are dominant for too long have been linked to stress, anxiety, and an inability to relax.

How can you increase alpha brainwaves?

Harnessing the alpha brainwave state can help you enter a relaxed, creative mode of focus; the kind that supports deep thinking, smooth performance, and reduced mental clutter. 

Here are some different methods to tap into that state, backed by research:

1. Do neurofeedback brain training

Neurofeedback is a type of personalized brain training that helps you reach an optimal alpha state more often, and you can do it while watching shows, listening to music, or playing games.

Here's how it works:

You wear a headband that tracks your brainwaves as you play games or watch videos. When your brain activity hits the target range (like focus or calm), you're rewarded, for example, your screen might get brighter, or the sound might increase.

Over time, positive feedback teaches your brain to maintain the desired state, whether it's improved focus, relaxation, motor skills, performance, or overall wellbeing.

It's similar to learning to ride a bike: each wobble is feedback. With practice, your brain learns to self-regulate and doesn't need constant rewards.

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2. Listen to binaural beats

Binaural beats involve listening to two slightly different frequencies in each ear. The brain processes each frequency as one tone, and you’ll hear a beating pattern, which is essentially the difference between the two.

For instance, if you listen to 240 Hz in one ear and 248 Hz in the other, your brain will translate it as a beat of 8 Hz, which is the same frequency as alpha brain waves. 

There’s some evidence to suggest that binaural beats can influence your brain activity, but it’s widely acknowledged that more studies need to take place before we know for sure. 

3. Spend time in nature

Ever felt like a walk outdoors calms you down? You’re not alone, and there’s a good reason for it.

Spending time in nature has been linked to increases in alpha and theta brainwave activity, particularly in parts of the brain related to visual processing and rest.

There’s also evidence that fractal patterns, a complex, repeating pattern found frequently in nature, can create feelings of calm, with a hypothesis that they increase alpha waves.

It’s important, though, that when you go outside, you actively seek natural settings. A concrete pavement is unlikely to give you the same alpha wave boost as a thriving woodland.

4. Engage in flow state activities

Flow states are those moments when you're fully immersed in what you're doing, when time seems to disappear, and distractions fade away.

When in a flow state, your brain activity will be a blend of alpha and theta waves. This can be lower than when you start an activity, where your activity might be in the beta or gamma zone.

Try activities like journaling, painting, playing music, or running. Anything that helps you reach a state of calm focus, in which you’re fully present and your mind is clear.

5. Try the Silva method

The Silva Method is a meditation programme developed by Jose Silva. It aims to help you rewire you brain through a series of meditation and relaxation techniques. 

Specifically, it focuses on tapping into alpha brainwaves to reach states of calm, creativity, and focus.

Key practices involved in the Silva Method include visualisation and using countdowns to trigger mindfulness.

Final thoughts

Alpha brainwaves play a role in how we think, feel, and focus, but there’s still much we don’t know.

Research continues to explore why some people naturally produce more alpha activity than others, and how modern life, like constant smartphone use, might be reshaping our brainwave patterns.

As science digs deeper, one thing is clear: tuning into your alpha state through intentional practices can support a more balanced, focused mind. The best part? You can begin right now.

Myndlift provides a personalized expert-guided brain health program that can help you elevate your wellbeing by improving your sleep quality, focus, calm, and self-control over mood. Take this 10-second quiz to check if you’re eligible to kick-start your journey for better brain health