The science
Scientists now know what the sages did: Meditation is an ancient practice that confers a meaningful array of benefits, from easing symptoms of depression, anxiety, and post-traumatic stress disorder (PTSD) as well as modestly improving blood pressure and stress cortisol levels. Now, new gear has entered the arena to support and guide people interested in engaging in mindfulness as a healthy practice.
The Muse 2 is a smart headband that measures brain activity and provides guided meditations and feedback designed to reduce stress, improve focus, and enhance well-being. The device uses electroencephalogram (EEG) sensors on the scalp (forehead) to detect brain waves associated with calm, focus, and distraction during meditation. It also tracks heart rate, breath, and body movement so the device can provide audio and in-app feedback that helps you track changes and adjust in real time.
In peer-reviewed studies, researchers have used Muse to identify patterns associated with stress, anxiety, PTSD, and cognitive impairment. The Muse S Athena, a related device meant to be worn overnight, has also been shown to detect sleep stages. These devices have been tested on an array of ages, genders, and health conditions.
Studies have shown the brain learns from the Muse exercises. “Regular use of the Muse headband acts like a workout for your brain. Research shows that this type of real-time feedback can actually reshape the activity of brain networks, helping to physically strengthen areas responsible for focus while lowering the alarm bells that cause stress and insomnia,” says Dr. Lawrence Newman, a top neurologist and Director of the Atria Brain Health Program.
The potential benefits
Muse devices may help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed. “It does this by incorporating a user-friendly, easy-to-adapt biofeedback strategy and tailored meditations,” Dr. Newman says.
During meditations, for example, the app generates peaceful weather sounds such as a calm breeze when you’re calm and focused. If your mind wanders, the sounds change to reflect stormy weather, encouraging you to refocus. If you’re trying the Muse S Athena, the sleep experiences are designed to quiet the mind rather than encouraging focus, offering soothing soundscapes and stories that fade and rise to help you fall asleep and stay asleep.
The Atria Brain Health team says the devices are particularly helpful for those dealing with stress, insomnia, or sleep disturbances.
Real-time feedback: The Muse provides real-time insights into your brain’s activity, allowing you to track and adjust your meditation practices to calm the mind before sleep. This biofeedback can help guide you into a more relaxed state, making it easier to fall asleep.
Sleep meditation and relaxation: The Muse app offers guided sleep meditations and soundscapes, which can be personalized based on your brain activity.
Training your brain: The Muse trains your brain so you can continue the biofeedback exercises even when not wearing the device. Some people use the device on a continuous basis, while others use it for an initial period and then return to it when they’re feeling stressed or need additional support.
Consistency is key: Dr. Brent Bauer, an integrative medicine expert at Mayo Clinic and a fellow at the Atria Research and Global Health Institute who has conducted research on the Muse devices, says people who use them regularly see the biggest benefits. “Those who come back with 30-40 days streaks of daily use are the ones who start to get the glimmer of what mind-body practice can do for them cognitively and from a stress-mitigation standpoint,” he says. “Those who come back each year with 100+ day streaks definitely find persistent improvement.”
Usage guidelines and product recommendations
While Muse also makes the Muse S Athena headband with softer material designed to be worn during sleep, some people report finding this uncomfortable in bed. Given the Muse S Athena is at a higher price point and the Muse 2 headband offers the company’s core functionality, Dr. Newman says using the Muse 2 to meditate and prepare for bed is an excellent way to prime the nervous system for deep, healthy sleep.
The Muse 2 costs $249.99 at the time of writing and it comes with a smartphone app. When using the device, you’ll also use your own headphones to listen to the real-time feedback and guided meditations.