24 Minutes of Music May Significantly Reduce Anxiety, Study Finds

A new clinical trial suggests that listening to specially designed music for just 24 minutes can significantly lower anxiety levels. The music, paired with auditory beat stimulation (ABS), offers a potentially accessible, drug-free option for managing stress and regulating emotions.

The Growing Need for Accessible Anxiety Relief

Anxiety affects millions worldwide. Whereas medications and cognitive-behavioral therapy (CBT) are common treatments, barriers such as side effects, long wait times, cost, and time commitment often exist. Researchers are increasingly exploring music-based digital therapeutics as a low-cost and widely accessible alternative to facilitate manage anxiety symptoms. These tools aim to provide quick relief through guided listening experiences that can be used almost anywhere.

How the Study Worked

The randomized clinical trial, conducted by researchers Danielle K. Mullen and Frank A. Russo at Toronto Metropolitan University (TMU) in partnership with LUCID, involved 144 adults with moderate trait anxiety who were already taking medication for their condition. 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 to measure anxiety levels and mood.

The “Sweet Spot” for Anxiety Reduction

The results demonstrated that listening to music with ABS significantly reduced both cognitive and somatic symptoms of anxiety compared to the pink noise control group. Participants also reported improvements in negative mood. Notably, the 24-minute session yielded the strongest overall reduction in anxiety. Its effects were comparable to the 36-minute session but more pronounced 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 at LUCID ¹. “It’s long enough to meaningfully shift anxiety levels, but not so long that listeners need to carve out a large block of time.”

What is Auditory Beat Stimulation (ABS)?

Auditory beat stimulation (ABS) is a technique that uses rhythmic sound patterns to influence brain activity. When different frequencies of sound are played in each ear, the brain perceives a third “beat” – the difference between the two frequencies. This beat can entrain brainwaves, potentially promoting relaxation and reducing anxiety.

Looking Ahead

This research offers a promising complementary approach for individuals seeking accessible, non-drug-based support for emotional regulation. Further research is ongoing to explore the long-term effects of this intervention and its potential applications for other mental health conditions.

“Investigating the dose-response relationship between music and anxiety reduction: A randomized clinical trial” was published in PLOS Mental Health on January 21, 2026 ¹.

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