🌟[TT] Beats 🧠

I previously shared tips about the “singing test” for finding your sweet spot for low to moderate intensity cardio.

Today, let’s talk about beats!

Specifically, beats per minute (BPM): the tempo of the music you listen to.

Did you know that your brain naturally wants to synchronise your movement to the beat of the music?

And we can use this to our advantage ☺️

📍3 Ways to Use Music Tempo for Your Brain Health

[1] Slow it Down (60 to 80 BPM)

Think gentle piano or classical largo movements.

Slow tempo music has been shown to increase oxytocin (your “calm and connect” hormone) and promote parasympathetic nervous system activity, the part of your autonomic nervous system responsible for rest and recovery.

Music around 60 BPM can encourage your brainwaves to shift towards alpha frequencies, the brainwave pattern associated with being relaxed yet alert. Think of it like a gentle nudge for your nervous system to settle.

Use this for a mindful listening practice, winding down before sleep, recovery after exercise, or simply as a calming backdrop when you need to reset.

Try this: Choose a slow, instrumental piece. Sit or lie comfortably. Close your eyes and follow the melody with your attention for 3 to 5 minutes. Notice if your breathing naturally slows to match the music.

[2] Match Your Walk (100 to 130 BPM)

This is your sweet spot for moderate intensity exercise.

Remember how I talked about using the “Singing Test” to find that sweet spot for your exercise intensity, aiming for 150 minutes per week recommended for brain and heart health?

Using music at a tempo to match your movement cadence can reduce how hard exercise feels, while simultaneously improving your mood and even your brain’s executive function (e.g. decision making, focus, working memory).

Use this for your daily walk, a treadmill session, cycling, or any rhythmic cardio where you want to maintain steady effort without it feeling like a slog.

Try this: Create a playlist of songs around 120 BPM (you can search “120 BPM playlist” on most music apps). Notice how your pace naturally adjusts without conscious effort. That’s entrainment in action!

[3] Pick Up the Pace (140+ BPM)

Need an energy lift? Use faster tempo music!

It activates your sympathetic nervous system and can shift your emotional state towards feeling more alert and energised.

Use this for a burst of energy during a workout, your morning “get going” routine, or when you need a mental pick-me-up (even without exercise, faster music can shift your mood).

Try this: Next time you’re flagging mid afternoon, put on something upbeat at 140+ BPM for just one song. Stand up, move around if you can. Notice how quickly your energy shifts.

📍Why Music Tempo Matters for Your Brain

Your brain doesn’t just passively hear music. It actively processes rhythm through multiple networks: your auditory cortex decodes the sound, your motor cortex prepares for movement, and your reward system releases dopamine in response to predicting and locking in with the beat, which is one reason music can feel so rewarding.

When your movements synchronise with the beat, people tend to report more pleasure, better performance, and often lower perceived effort.

Exercising with music, especially when the tempo is synchronised to your movement, has been associated with better cognitive performance.

Slow music can be equally powerful, by supporting parasympathetic (rest and recovery) activity, with studies showing increased heart‑rate variability, lower heart rate, and higher oxytocin levels, which together create conditions for rest, recovery and calm.

So whether you’re winding down or warming up, the tempo of your music is a simple tool that can support your brain health.

📍Question for you today

What music could you listen to today, for one of the above 3 benefits?

Wishing you good beats and better brain health, Dr Sui Wong

PS: Keep the volume in check! Noise-induced hearing loss is linked with increased dementia risk, and untreated hearing loss is one of the biggest modifiable risk factors for cognitive decline. Enjoy the beats, protect the ears. (More on this in a future TT!)

PPS – I am working on an AI-tool to help you kickstart your brain health habits!

Want early access to this? I will be gifting this to current members of my free BRA(i)NS® Clarity Community at the time of launch as my way of saying thank you :).
The reason for building a community is because I have found this an incredible way to support people and build momentum.

Join now to get early access to my new cool AI tool!

Link to join:

https://www.skool.com/dr-sui-wong-brains-group-3768/about?ref=0a524f8ef4a9467792af9f4fe43a7d8c

References:

• Ooishi et al. (2017) https://pmc.ncbi.nlm.nih.gov/articles/PMC5718605/
• Terry et al. (2020) https://pubmed.ncbi.nlm.nih.gov/31804098/
• Chen et al. (2021) https://paahjournal.com/articles/10.5334/paah.75
• Livingston et al. (2024) https://www.thelancet.com/journals/lancet/article/PIIS0140-6…(24)01296-0/abstract

FAQ

1. Can music really improve brain function?
   Yes. Music activates multiple brain networks including motor, reward, and attention systems. Matching movement to music tempo can improve mood, executive function, and perceived effort during exercise.
2. What BPM is best for exercise?
   For moderate intensity cardio like brisk walking, 100 to 130 BPM aligns well with natural step cadence. Faster tempos above 140 BPM can boost energy during higher intensity activity.
3. Does slow music help with stress?
   Music around 60 to 80 BPM can promote parasympathetic nervous system activity, helping reduce stress, lower heart rate, and support relaxation.

Summary

Music tempo influences brain health by activating reward, motor, and autonomic networks. Slow music (60–80 BPM) supports relaxation and recovery through parasympathetic activation and alpha brainwave shifts. Moderate tempo music (100–130 BPM) enhances exercise performance, executive function, and mood through rhythmic entrainment. Faster tempos (140+ BPM) increase alertness and energy by stimulating sympathetic activation. Using BPM intentionally is a simple, evidence informed strategy to support cognition, mood, and movement.

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