Categories: Science

Just 24 minutes of specially designed music could significantly reduce anxiety

A new randomized clinical trial suggests that listening to specially designed music for just 24 minutes may significantly lower anxiety. The music was paired with auditory beat stimulation (ABS), a technique that uses rhythmic sound patterns to influence brain activity. Researchers say the approach could provide an accessible, drug free option for people looking for additional ways to manage stress and regulate emotions.

The clinical trial was conducted by psychology researchers Danielle K. Mullen and Frank A. Russo at Toronto Metropolitan University (TMU) in partnership with LUCID, a digital therapeutics company that emerged from TMU’s Zone Learning ecosystem.

Music Based Therapy as a Potential Anxiety Tool

Anxiety affects millions of people around the world. Common treatments include medications and cognitive-behavioral therapy (CBT), but these options can come with challenges such as side effects, long wait times, cost, and the time required for ongoing treatment.

Because of these barriers, researchers have been exploring music based digital therapeutics as a low cost and widely accessible way to help people manage anxiety symptoms. These tools aim to deliver quick relief through guided listening experiences that can be used almost anywhere.

Clinical Trial Tested Different Listening Lengths

The study included 144 adults who had moderate trait anxiety and were already taking medication to help manage their symptoms. Participants were randomly assigned to one of four listening conditions:

Pink noise (24 minutes; control)
Music with ABS (12 minutes)
Music with ABS (24 minutes)
Music with ABS (36 minutes)

Before and after the listening sessions, participants completed standardized assessments that measured anxiety levels and mood.

Researchers Identify a 24 Minute Sweet Spot

The results showed that listening to music with ABS significantly reduced both cognitive and somatic symptoms of anxiety compared with the pink noise control. Participants also reported improvements in negative mood.

Among the different listening durations tested, the 24 minute session produced the strongest overall reduction in anxiety. Its effects were similar to the 36 minute session and clearly stronger than the 12 minute session.

“What we’re seeing is a dose-response pattern where about 24 minutes of music with ABS seems to be the sweet spot,” said Russo, Professor of Psychology at TMU and Chief Science Officer, LUCID. “It’s long enough to meaningfully shift anxiety levels, but not so long that listeners need to carve out a large block of time.”

“Investigating the dose-response relationship between music and anxiety reduction: A randomized clinical trial” was published in PLOS Mental Health on January 21, 2026.

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