You’re working through a tricky problem, and suddenly it all starts making sense. You’re focused, engaged, and locked in. 

People might call it being “in the zone,” but that state of focus and engagement is actually linked to your high-frequency beta brainwaves doing their job by encouraging alert, conscious thought while you’re awake.

Then you hear it - the notification of your work chat sending through question after question in a series of pings. Your pulse quickens, and stress kicks in as all thoughts on the problem you’re solving fall away and your mind turns from focus to panic.

This is your brain shifting into what is known as high beta frequency. While still classified as beta activity, high beta operates at a higher frequency than typical beta waves and is associated with a very different state of mind, often linked to heightened anxiety, fear, or panic. 

In this post, we’ll break down beta brainwaves, exploring how they help you focus, how they can tip into stress, and what that means for the way you work and feel.

What are beta brain waves?

Beta brainwaves are patterns of electrical activity in the brain that are present when we are awake, alert, and connected with the world around us, says Daryl Lytle, a licensed clinical mental health counselor and board-certified neurofeedback therapist. “They’re associated with being mentally engaged, problem-solving, creativity, and putting our thoughts into action.”

These waves can be broken down into subtypes based on their frequency, each of which is associated with a slightly different state of mind:

• Low beta (12.5-16 Hz): A state of relaxed alertness, such as when reading a book or reflecting on an idea in a calm, quiet manner.
  
  

• Mid beta (16-24 Hz): Linked to active concentration and task engagement, such as when you’re focused on a work task that requires you to problem solve.
  
  

• High beta (up to 40 Hz): Associated with intense focus, stress, or anxiety, such as when you’re struggling to meet a deadline or giving an important presentation.

Apart from beta, our brain produces four main types of brainwaves: delta, theta, alpha, and gamma.

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

Why monitoring beta waves matters

Knowing whether your beta activity is balanced, neither too low, which is often linked to sluggish thinking, nor too high, which is often associated with stress, can help you make targeted changes that improve focus, reduce fatigue, and maintain your mind in an optimal state.

For example, if your beta activity is running high, you might use relaxation techniques or mindfulness to dial it down. If it’s too low, you could engage in stimulating mental tasks or personalized brain training to bring it up to an optimal level.

Beta waves and cognitive performance

Beta brainwave benefits are often associated with different aspects of cognitive performance. These include:

Logical thinking and problem-solving

Whether you’re following a recipe in the kitchen or writing an email at work, beta is required for active concentration and problem-solving. 

These waves can occur in bursts that are essential for processing information and planning responses, helping you think logically based on different circumstances. 

For example, if you’re baking cakes, you might be in a calm, focused state of low-frequency beta. When you realise you don’t have enough of a specific ingredient, mid-beta waves are triggered, helping you consider the situation and find a solution.

Impact on memory and task switching

Beta brainwaves are frequently associated with memory and cognitive flexibility, including the ability to switch between tasks more seamlessly. Noticing patterns in your beta activity can provide clues about how your brain processes and retains information, as well as how effectively it can adapt to shifting demands.

Specifically, beta waves are often linked to working memory, the short-term system that lets you hold and use information for tasks like problem-solving and language comprehension. It is the kind of memory you use when you remember a phone number just long enough to dial it.

Beta activity can play different roles: sometimes increasing when the brain needs to clear out information or stop retrieving a thought, and other times helping maintain focus and block distractions during memory tasks.

In both cases, this brainwave activity may help the brain manage what is in your mental spotlight and support shifting between thoughts or tasks.

Supporting focus and attention

As beta activity is closely linked to concentration and focus, it’s not surprising that imbalances are often associated with struggles in attention.

For example, low beta activity has been observed in some individuals with ADHD, where lower-frequency theta waves tend to be more prominent.

Research suggests that this pattern can make it harder to concentrate, stay on task, or follow instructions.

“Excessive beta can disrupt important cognitive functions and is often found with anxiety, poor sleep, and post-traumatic stress,” Dr. Lytle explains. “Many clients describe excess beta as constantly thinking, having difficulty slowing down and being present in the moment, and overreacting.”

Learn about another brainwave that's linked to calm focus: Guide to Alpha Brainwaves →

What if your beta brainwaves are out of balance?

Beta waves can be out of balance in two ways: you can have too much beta activity or too little. You’ll experience different symptoms depending on your dysregulation.

• Too much beta activity: Excessively high beta activity is often linked to an increase in anxiety, fear, and phobias. You may also struggle with overthinking and burnout.
  
  

• Too little beta activity: Low beta activity is often associated with mental fog and a lack of focus, where even small tasks can be difficult to manage.

Beta dysregulation is also linked to sleep challenges, with increased beta waves associated with insomnia.

The good news? You don’t have to let your beta activity control you.

How can you regulate beta waves?

One of the best things about the human mind is that it’s flexible - just because you’re struggling with low focus right now doesn’t mean you always will.

To regulate beta waves and get your brain activity back on track, try:

• Improve sleep hygiene: Poor sleep and beta waves are closely connected. In insomnia, elevated beta activity is often linked to higher anxiety, overthinking, and more restless nights.  Keeping your bedroom cool, around 60–65 °F (16–18 °C), and following a consistent bedtime routine can help.

• Exercise with intention: Exercising is associated with an increase in beta activity and could be key to boosting cognitive function. Try to engage in moderate to high-intensity exercise (running, cycling) in the morning or in the afternoon, or incorporate low-intensity exercise (yoga, tai chi, slow walking) into your bedtime routine. 

• Avoid overstimulation: High beta waves are often linked to overstimulation, which can lead to stress and irritability. Crowded or noisy places may trigger this, so reduce their impact by using noise-filtering earplugs, finding quiet spots when possible, or relaxation techniques like deep breathing.

• Consider neurofeedback: Neurofeedback is a form of personalized brain training that can help you maintain an optimal beta brainwave activity. This has been linked with a boost in cognitive function, helping you tackle tasks and solve problems with a clear, focused mind.

Over the years, Dr. Lytle says, neurofeedback has helped many of his clients “improve their well-being and functioning, reduce the intensity of their symptoms, and feel more connected to themselves and others.”

Could expert-guided neurofeedback help you? Take the quiz →

Final thoughts

Understanding and monitoring your beta brainwaves is a step toward taking control of your focus, mood, and mental energy.

By recognizing when your activity is balanced and when it's not, you give yourself the chance to make intentional changes towards a steadier mind.

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