A new randomized clinical trial suggests that just 24 minutes of listening to specially designed music can significantly reduce anxiety. This music was combined with auditory beat stimulation (ABS), a technique that uses rhythmic sound patterns to influence brain activity. Researchers say this approach could provide an accessible, drug-free option for people looking for additional ways to manage stress and regulate their emotions.
The clinical trial was conducted by psychology researchers Daniel K. Mullen and Frank A. Russo at Toronto Metropolitan University (TMU) in partnership with LUCID, a digital therapeutics company born out of 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 explored music-based digital therapies as a low-cost, widely available way to help people manage anxiety symptoms. These tools are intended to provide quick relief through a guided listening experience that can be used almost anywhere.
Clinical trials test different listening times
The study included 144 adults with moderate trait anxiety who were already taking medication to 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 measuring anxiety levels and mood.
Researchers identify a 24-minute sweet spot
The results showed that listening to music using ABS significantly reduced both cognitive and somatic symptoms of anxiety compared to a pink noise control. Participants also reported improved negative mood.
Of the various listening times tested, the 24-minute session produced the strongest overall anxiety reduction. The 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 scientific officer at LUCID. “Long enough to meaningfully change anxiety levels, but not so long that listeners need to commit a chunk of their time.”
“Investigating the dose-response relationship between music and anxiety reduction: a randomized clinical trial” PLOS Mental Health January 21, 2026.
