An Introduction to Brainwave States

Conventional wisdom has always said that achieving more means pushing harder. That's not true. Our brains aren't built to be in constant go mode. Sure there are times when driving hard is key. But those moments can't happen without rest and relaxation. And knowing how and when to step back will enable you to achieve peak performance when a big moment comes along.

We need to be intentional about giving your brain what it needs for not only focused execution, but also for strategic thinking, creativity, recovery, and ultimately peak performance. By manipulating your body, mind, and environment, you can learn to enter into your desired performance state when you need to.

The five different brainwaves are called Beta, Alpha, Theta, Delta, and Gamma. Each is tied to a particular performance state that, when engaged, brings us specific benefits that ultimately lead to our optimal performance. Over the next few months, we will discuss how to deliberately move between different performance states so that you can get healthier and reach your potential.

Below is a brief summary of the different performance states and their associated brainwave patterns. We’ll dig into each of these states in more detail in the coming weeks.

An overview of the different human brainwaves. Each type of brainwave is critical for optimal brain function. By intentionally triggering these brain states, you can achieve your potential.

Beta: Focused Execution

When we are in a state of deep focus and directed attention, the electricity passing between neurons in our brain happens at a rate of 16 to 30 cycles per second (Hz). These are called beta brainwaves, and in this state, you have the ability to stay deeply focused with sustained concentration - an important tool to manage stress and perform at a higher level. We need to be aware, however, that when we are in deep-focus (beta brainwave) mode, we are burning huge amounts of mental and physical energy. The goal here is to train yourself to control your attention and then recharge so you can continue to enter deep focus states. Alternating periods of intense focus with periods of rest will allow for the optimal balance necessary to perform at our best at work and in life.

Alpha: Reflect and Learn

Alpha brainwaves, which measure at 8 to 15 Hz, tend to come about during acts of reflection and metacognition, which is when we are aware of our own thoughts. When we are laser-focused on something, we tend to miss the bigger picture. The Alpha brain state allows us to take in the full picture, deconstruct it, and engage in strategic thinking so that we can properly learn and gauge a situation. In this state, our body is calm. These are the moments when we’re in a brainstorming session and we lean back, body relaxed, and take a moment to think. Learning to be reflective is an essential skill if you want to contemplate, gain insights, learn, and gain perspective on your life.

Theta: Relax and Create

Theta brainwaves are relatively slow, measuring at 4 to 7 Hz. States where the brain exhibits theta brainwaves allow us to unleash our creativity. To get into this state, our body is often in a rhythmic movement, like walking, biking, or running. This puts our mind into a meditative state. We can also use mindfulness practices to enter this state and keep us in the present moment. By relaxing our bodies, we can enter this state - a state where we can come up with new solutions to old problems.

Delta: Rest and Regenerate

Delta brainwaves occur at a rate of 0.1 to 3 Hz. This is the slow period of brain activity that usually occurs while we’re sleeping. It’s the most important time for our brain to rest, recover, and re-energize. Sleep is when we recoup our energy levels and when our nervous system recovers and regenerates. Sleep is when anabolic hormones that repair tissues and stabilize our energy levels are released. Sleep is also when we grow new neurons and establish new connections in the brain, which is one of the ways that we learn and create memories. When we take the time to recover and regenerate properly, we are able to perform better and achieve more, even if it feels like it’s taking up your time. Your body and mind will thank you later!

Gamma: Flow and Peak Experiences

Gamma waves are high-frequency brainwaves associated with being in a peak mental state. Gamma waves occur at a rate of 30 to 100 Hz, and are when we’re on top of the world and feel like we can get anything done. Our entire brain works together, our body is in the zone, and our mind is at peak performance — we are in a state of flow. While this peak performance is desirable, it’s unreachable if we cannot allow our brain time to refocus, reflect, relax, and recover as well. All of these brain states feed into each other to give us this moment of peak performance.

In the coming weeks, we’ll dive deeper into each of these brainwave states so you can learn to enter into them at the appropriate time. By leveraging the science of brainwave states, we can learn to increase focus, boost learning and creativity, maximize recovery, and perform at the highest level. Next week we’ll dig into the first step to peak performance: beta brainwaves and focused execution.

If you want to dive deeper into the science of brainwave states, check out my book Rest Refocus Recharge: A Guide for Optimizing your Life.