What Frequency Stops Cravings? Exploring Sound Therapy and Appetite Control

December 27, 2025 •

5 min read

A 2022 study published in Frontiers in Neuroscience found that listening to loud ambient noise can increase emotional arousal and cognitive load, potentially impairing one's ability to regulate cravings. This highlights the profound, yet often subconscious, impact that auditory stimuli can have on our eating behaviors and psychological state. The quest to find a specific frequency that stops cravings has led many to explore the world of sound therapy, but what does the science actually say? While no single frequency is a magic bullet, certain tones and soundscapes can provide support by addressing the underlying psychological and physiological triggers for cravings.

Quick Summary

This article explores the claimed effects of different sound frequencies, including 174Hz, 432Hz, and binaural beats, on managing cravings. It contrasts these popular claims with evidence-based approaches that leverage sound for relaxation and stress reduction. The article provides practical tips and a comparison of sound-based techniques to help you better manage cravings.

Key Points

No Magic Frequency: There is no singular frequency proven to instantly eliminate cravings; effectiveness is tied to indirect psychological effects like stress reduction.
Relaxation is Key: Many sound therapies, including those featuring 174Hz and 432Hz, work by promoting deep relaxation and reducing stress, a major trigger for emotional cravings.
Binaural Beats Explained: Listening to binaural beats through headphones can influence brainwave activity, potentially shifting the mind into calmer states (alpha or theta waves) to help manage anxiety and distract from cravings.
Ambient Noise Matters: Studies show loud background noise increases arousal and cognitive load, potentially weakening craving resistance. Quiet, pleasant music encourages slower, more mindful eating.
Holistic Approach: Sound therapy is a complementary tool. For long-term craving management, it should be combined with other healthy habits, such as balanced nutrition and regular exercise.

Cravings are complex urges driven by a variety of factors, including emotional states, psychological associations, and environmental cues. The idea that a specific sound frequency could simply eliminate these urges is largely a wellness myth, but it is rooted in the very real connection between sound, mood, and brain activity. The goal of using sound therapy for cravings is not to find a magical cure but to use auditory tools to shift your mental and emotional state, thereby making it easier to manage and resist cravings.

The Science Behind Sound and Cravings

Sound's influence on our physiology is well-documented. For centuries, music has been used to alter mood, and modern research has begun to uncover the neural mechanisms behind this phenomenon. Sound can impact us in several key ways that relate to controlling cravings.

How Auditory Input Affects Appetite

Different types of auditory input can affect our eating behaviors. Research has shown that the tempo and volume of music can influence how quickly we eat and how much we consume. Loud, fast-paced music may increase eating speed and consumption, whereas slower, softer music encourages more deliberate, mindful eating. Beyond tempo, the emotional valence of music can also play a role; music that evokes a positive mood might enhance the perceived quality of food, while music causing unease could have the opposite effect.

The Relaxation Response

Many cravings, particularly for unhealthy "comfort foods," are triggered by stress and anxiety. Sound therapy can help address this by inducing the body's natural relaxation response. Activating the parasympathetic nervous system through calming sounds can decrease stress hormones like cortisol and increase feel-good neurotransmitters like dopamine and serotonin. When you are in a calm, relaxed state, the impulsive, emotional part of your brain that drives cravings is less dominant, allowing your more rational prefrontal cortex to take control.

Popular Frequencies and Their Claimed Effects

Several specific frequencies are commonly promoted within the sound healing community for their purported benefits related to cravings and overall well-being. The mechanisms are often linked to stress reduction rather than direct craving suppression.

174Hz: The Stress-Reducing Frequency

On platforms like Insight Timer, guided meditation tracks for curbing cravings are often tuned to 174Hz. This frequency is said to relieve pain and reduce stress, promoting a sense of safety and security. By easing physical and emotional tension, it can help listeners manage the negative emotions that often fuel stress eating.

432Hz: The Harmonizing Frequency

Known as a harmonizing or "root chakra" frequency, 432Hz is a standard tuning in some alternative healing practices. Proponents believe it promotes relaxation, healing, and emotional balance. By calming the mind and body, it can help individuals address the root causes of their cravings, which are often emotional.

Binaural Beats for Brainwave Entrainment

Binaural beats involve playing two different frequencies in each ear simultaneously, causing the brain to perceive a third, phantom beat. The brain can be "entrained" to synchronize with this third frequency, thereby shifting its electrical activity into a desired state. To combat cravings, people often listen to binaural beats designed to induce Theta waves (around 4-8 Hz) or Alpha waves (around 8-13 Hz), which are associated with deep relaxation and calm. By promoting this relaxed state, they can interrupt the neural pathways that lead to impulsive craving behavior.

A Comparison of Sound-Based Therapies


Feature	Binaural Beats	Vibroacoustic Therapy	Calming Music / Sound Baths
Mechanism	Brainwave entrainment via auditory illusion.	Low-frequency vibrations physically applied to the body.	Promotes emotional regulation and relaxation through melody and harmony.
Equipment Needed	Headphones are essential for the effect to work.	Specialized vibrating devices like pads, cushions, or beds.	Standard speakers or headphones.
Primary Goal	Shift brainwave states to encourage relaxation, focus, or sleep.	Induce deep physical relaxation and reduce anxiety.	Improve mood, reduce stress, and promote mindfulness.
Accessibility	Highly accessible via apps, YouTube, and digital platforms.	Less common and often requires professional equipment or sessions.	Extremely accessible and can be customized to personal preferences.

Practical Ways to Use Sound to Manage Cravings

Create a Mindful Eating Soundscape: Play soft, slow-tempo music at a moderate volume during meals. This encourages you to eat more slowly and mindfully, paying closer attention to your body's fullness cues rather than rushing through the meal.
Use Noise-Canceling Headphones: During particularly stressful or distracting times, wearing noise-canceling headphones can reduce the ambient chaos that contributes to cognitive overload and emotional distress.
Integrate Sound with Meditation: When a craving strikes, take a few moments to sit and listen to a guided meditation track featuring specific frequencies like 174Hz or 432Hz. This can help you relax and redirect your focus away from the craving.
Explore Binaural Beat Tracks: When you have 20-30 minutes of uninterrupted time, wear headphones and listen to a binaural beat track designed for relaxation. Search for frequencies in the alpha or theta range to calm your mind and help break the craving cycle.
Leverage Vibroacoustic Therapy: For a deeper experience, consider a vibroacoustic therapy session. While requiring specialized equipment, the combination of low-frequency vibrations and calming sounds can provide profound relaxation and stress relief.

Beyond Frequencies: The Holistic Approach

While sound can be a powerful complementary tool, it's not a standalone cure for cravings. It works best as part of a holistic strategy that addresses the full spectrum of factors driving appetite and eating habits. Addressing emotional eating, managing stress through other means like exercise, and maintaining a balanced, nutritious diet are all critical components. By calming the mind with sound, you can create a more receptive state for making healthier choices.

Conclusion

Ultimately, there is no single frequency that stops cravings instantly. Instead, sound works as a psychological and physiological modulator, influencing our emotional state and brain activity to make cravings easier to manage. Frequencies like 174Hz and 432Hz, along with techniques like binaural beats and vibroacoustic therapy, can help reduce stress and induce relaxation, tackling cravings at their emotional root. By integrating sound therapy into a broader wellness plan, you can support mindful eating and better regulate your appetite. Source: National Institutes of Health (NIH)

Frequently Asked Questions

Sound frequencies primarily influence your mood and stress levels, which are often linked to appetite and cravings. They do not directly suppress appetite in a physiological way like a medication would, but they can support healthier eating habits by promoting relaxation and mindfulness.

Binaural beats are an auditory illusion perceived by the brain when different frequencies are played in each ear. The brain may 'entrain' to this new beat frequency, and lower frequencies (e.g., theta or alpha waves) are associated with relaxation and reduced anxiety, which can help mitigate cravings triggered by stress.

Research into the direct effect of specific frequencies on cravings is limited and often exploratory, with many claims stemming from alternative wellness traditions. However, ample evidence shows that sound therapy, in general, can reduce stress and anxiety, and that ambient noise can influence eating behavior.

For binaural beats, you must use headphones for the effect to work properly. For general ambient music or sound baths, speakers are fine. The key is to listen in a quiet, comfortable space where you can relax and focus on the auditory experience for 20-30 minutes.

Sound therapy focuses on specific frequencies and vibrations, sometimes without melodic music, to produce a therapeutic effect. Music therapy, often conducted by a certified professional, uses music and its elements to achieve specific, individualized goals, which might include managing cravings or emotional triggers.

Yes, some studies suggest that faster tempo or louder music can increase eating speed and potentially lead to higher intake. Conversely, softer, slower music has been linked to slower eating and greater satisfaction, aiding in portion control.

For most non-invasive sound therapies like listening to binaural beats or specific frequencies, the risks are minimal. However, individuals with epilepsy or other neurological conditions should consult a doctor before using brainwave entrainment, as there is a risk of inducing seizures in sensitive individuals.