Have you ever noticed how your mind is sometimes racing too fast… and at other times, seems clearer and more balanced? Have you noticed how a simple thought can generate anxiety, insecurity, or absolute focus?

Behind every thought, emotion, and decision, there is an electrical rhythm happening in your brain. These rhythms are called... brain waves — and they directly influence how you interpret the world, react to situations, and construct your behaviors.

In other words, your mental state is not random—it's neurological.

In this article, you will understand what brainwaves are, how they work, and, most importantly, how they influence your thoughts, emotions, and behavioral patterns. And most importantly: you will discover how to regulate your internal states to have more focus, balance, and clarity.

Because transformation begins in the invisible.

What are brain waves?

How brain waves are formed in the brain

First of all, let's align the definition: Brain waves are patterns of electrical activity resulting from communication between neurons in the brain.

In other words, every time you think, feel, decide, react, or imagine something, billions of neurons exchange electrical and chemical impulses with each other. Each neuron follows a principle known as All or Nothing LawIt only fires when it reaches a minimum activation threshold—and when it fires, it fires completely. There is no such thing as a "half-fire.".

It is the coordinated sum of these firings that, on a large scale, produces rhythmic electrical oscillations — measured in Hertz (Hz) — constituting the pattern of neural activity known as brain waves.

Brain waves and mental states

At first glance, it may seem like too technical a concept. However, it is directly linked to your daily experience. Your alertness level, mental clarity, creativity, concentration capacity, stress levels, and even your ease in learning or adapting beliefs are associated with different patterns of neural activity.

Generally speaking, when faster frequencies predominate, the brain tends to operate in states of greater activation and alertness. Slower frequencies, on the other hand, are usually associated with relaxation, emotional integration, and physiological recovery. However, mental state depends not only on the speed of the waves, but also on the interaction between neural networks, neurotransmitters, and context.

In other words, you're not just "thinking." You're operating within a specific pattern of neural organization.

Thus, different mental states are associated with different predominant brainwave patterns. This explains why what you often interpret as "lack of emotional control" may be related to a specific neural activation pattern.

Can brain waves be influenced?

Neural patterns are plastic. This means that the brain can reorganize its activity over time.

Therefore, although we cannot directly “turn on and off” brainwaves, we can influence their patterns through intentional practices such as emotional regulation, adequate sleep, and mindful breathing. mindfulness.

Therefore, understanding brainwaves is not just a scientific curiosity. It's a fundamental step toward understanding—and gradually regulating—your thoughts, emotions, and behaviors.

How brain waves are measured

Brain waves are recorded by a test called an electroencephalogram (EEG). This test captures the brain's electrical activity using sensors placed on the scalp.

However, we don't need an EEG to perceive its manifestations. Simply observing your internal state is enough. When you are agitated, your mind races. On the other hand, when you relax, your thoughts slow down. When you fall into a deep sleep, your consciousness practically disappears.

In other words, brain activity patterns are closely linked to how you experience your own internal states.

The five main types of brainwaves

The brain operates at different frequencies. Each type of brainwave is associated with specific mental states. These are Beta, Alpha, Theta, Delta, and Gamma waves.

Beta waves (14–30 Hz)

Beta waves are associated with alertness, logical reasoning, and active information processing. Above all, they predominate when we are engaged in cognitive tasks, analyzing data, solving problems, or making decisions.

However, when maintained for excessive periods—especially in stressful contexts—they can be related to mental hyperactivity and difficulty relaxing. Furthermore, at high and sustained levels, a predominance of Beta cells can promote states of anxiety and constant vigilance.

In balance, Beta is essential for productivity and critical thinking. In excess, it can lead to mental overload.

“"Excessive beta waves are associated with anxiety and mental hyperactivity."”

Alpha waves (8–13 Hz)

Alpha waves occur in states of alert relaxation. That is, when the body slows down, but the mind remains conscious. They are frequently observed during practices of conscious breathing, moments of contemplation or right before falling asleep.

Furthermore, alpha waves are associated with integration between different brain regions and a reduction in excessive stress-related activity. Therefore, this pattern promotes mental clarity, creativity, and greater emotional regulation.

Many protocols of mindfulness The goal of relaxation is to increase the predominance of Alpha to balance the nervous system.

We can therefore say that Alpha waves are the gateway between the conscious and the subconscious.

Theta waves (4–7 Hz)

Theta waves are associated with states of deep relaxation, active imagination, and emotional processing. They often emerge in advanced meditation, moments of intense introspection and in the initial stages of sleep.

Interestingly, young children exhibit a predominance of Theta metabolism, which may explain their high capacity for learning and absorbing information.

Theta states are also related to memory consolidation and the integration of emotional experiences, and are frequently explored in therapeutic and mental reprogramming approaches.

Delta waves (0.5–3 Hz)

Delta waves are the slowest and predominate during deep sleep, especially during phases of intense physical recovery.

In this state, the brain significantly reduces conscious activity, prioritizing processes of cellular regeneration, hormone release, and memory consolidation.

The lack of adequate deep sleep — and consequently, of Delta — can compromise emotional balance, immunity, and cognitive performance.

Gamma waves (above 30 Hz)

Gamma waves are associated with highly complex cognitive processing and the simultaneous integration of multiple brain areas.

Studies suggest that synchronization patterns in Gamma appear during moments of insight, intense learning, and creative problem-solving.

Unlike other frequencies, Gamma is not only linked to speed, but also to efficient coordination between neural networks — which may explain its relationship with states of high mental performance.

Brainwaves and thoughts: who's in control?

Have you ever noticed how the same situation can seem like a threat one day and a simple challenge the next?

This happens because the brain doesn't passively register reality. On the contrary, it constructs an interpretation based on pre-existing internal models. The predominant pattern of neural activity acts as a filter through which new stimuli are processed.

More than influencing the speed of thoughts, brain state determines how you organize experiences, assess risks, and make decisions.

Neuroimaging research shows that patterns of brain activity prior to a choice can indicate whether the decision will tend to be more cautious or more risky. This is because different neural networks come into play: areas related to cognitive control, such as the prefrontal cortex, tend to inhibit impulses; while more emotional circuits, such as those linked to the amygdala, may favor quick and reactive responses.

Furthermore, brain activity is not uniform. Networks such as the so-called default mode network (default mode networkThese factors influence how we reflect on ourselves and simulate future scenarios. Thus, depending on the predominant functional state—anxious, calm, focused, or stressed—the same information can generate completely different interpretations.

In summary: The predominant functional state of the brain acts as a lens through which the world is interpreted and decisions are made.

Therefore, before attempting to change an isolated thought, it may be more effective to adjust the neural state that is sustaining that mental pattern.

Brainwaves and emotions: the role of the limbic system

Emotions are processed primarily in the limbic system, a set of brain structures responsible for emotional regulation and affective memory.

The amygdala is especially important because it acts as a threat detector, rapidly activating high-frequency (intense Beta) patterns when it perceives risk, putting the body on alert.

However, when the prefrontal cortex takes control — generally in more regulated states like Alpha, the emotional response becomes more balanced.

“"Intense emotions are associated with rapid changes in brain waves, especially an increase in Beta waves."”

Brainwaves and behavior: why you repeat patterns

We've reached a crucial point. Your behavior doesn't stem solely from a rational decision made in the moment. It emerges from the interaction between conscious decisions and the neural pattern that is active—and strengthened—over time.

Ultimately, the brain tends to repeat what is already consolidated in its neural networks. Therefore, the more a state is activated, the easier it becomes. This principle is simple: circuits that fire together repeatedly become more efficient. And neural efficiency means less energy expenditure. The brain prioritizes this.

Therefore, if you live in a constant state of alert, with frequent high cortical activation, impulsive responses become more likely. Not because you "want" to, but because that pattern is already automated.

This is how behaviors like these arise:

• react before reflecting
  • avoid important decisions
  • procrastinate due to emotional discomfort
  • Repeating patterns of self-sabotage

Over time, these behaviors cease to seem like choices and begin to seem like "part of your personality." But personality is not destiny. It's a pattern. And patterns are sustained by recurring neural states.

On the other hand, when the brain operates in more regulated states, the prefrontal cortex gains greater influence over decisions. Above all, this enhances the capacity for pause, reflection, and conscious choice.

Therefore, changing behavior doesn't begin by trying to force a new attitude. It begins by altering the neural state that sustains that pattern.

That is why mental reprogramming It's not just positive thinking — it's a reorganization of activation patterns.

“"You repeat behavioral patterns because your brain tends to reinforce neural circuits that are frequently activated."”

Brainwaves and anxiety

Anxiety is frequently associated with the prolonged maintenance of neural circuits of vigilance, favoring greater cortical activation and a predominance of faster frequencies. When the amygdala If the system remains hyperactive, the brain tends to sustain this state of alertness, making it difficult to transition to more regulated patterns.

When your mind simulates negative future scenarios, electrical activity accelerates. This activates the sympathetic nervous system, increasing:

• Heartbeats
• Breathing
• Muscle tension

However, by inducing alpha waves through conscious breathing, it is possible to reduce this pattern.

“"Reducing anxiety involves decreasing Beta activity and increasing Alpha waves in the brain."”

Brainwaves and focus: how to enter a state of high performance.

High-performance states typically combine moderate Beta with Gamma.

This balance creates an ideal state of activation: focused attention, efficient processing, and rapid integration of information. In other words, the brain is sufficiently alert to act, but not so hyperactivated as to generate anxiety.

Thus, when activation is excessive, the mind becomes scattered. On the other hand, when it is too low, apathy arises. Focus occurs in the middle ground.

That's precisely where procrastination comes in.

Often, procrastination isn't laziness. It's a state dysregulation. If the brain perceives a task as a threat (whether due to fear of failure, excessive responsibility, or insecurity), it can activate avoidance circuits. At that moment, the tendency is to seek immediate relief, such as quick distractions, social media, or irrelevant tasks.

In other words, procrastination is often an unconscious strategy for emotional regulation.

On the other hand, when the brain enters a more regulated state, with balanced Beta and efficient synchronization with Gamma, the task ceases to seem like a threat and becomes a challenge.

It is at this point that the so-called flow stateThere is harmonic synchronization between different brain frequencies, a reduction in mental noise, and a feeling of deep engagement.

In other words, sustained focus is not just discipline; it's the consequence of a regulated neural state. Therefore, producing more doesn't begin with forcing productivity. It begins with creating internal conditions that favor the right state for action.

Brainwaves and meditation mindfulness

Several studies show that the regular practice of meditation mindfulness It is associated with an increase in Alpha and Theta waves, patterns related to alert relaxation, emotional integration, and deeper internal processing.

This means that, when meditating, the brain tends to reduce stress-related hyperactivation and promote states of greater neural balance. Therefore, it's not just about "calming the mind," but about reorganizing the pattern of brain activity.

That's why, after a few minutes of practice, you feel:

• greater mental clarity
  • reduction of internal noise
  • greater emotional stability
  • increased ability to focus

Furthermore, evidence suggests that consistent practice strengthens regions such as the prefrontal cortex, which, as we already know, is the area associated with self-control, planning, and emotional regulation, while simultaneously reducing the amygdala's reactivity to stressful stimuli.

In simple terms: the mindfulness It increases the distance between stimulus and reaction.

Over time, this change of state ceases to be merely momentary and begins to influence the brain's baseline functioning pattern. This is neuroplasticity in action.

In short: Mindfulness meditation promotes neural patterns associated with emotional regulation, sustained focus, and greater self-awareness.

And it is precisely this combination that reduces impulsive behaviors, improves decision-making, and creates real space for mindset change.

“"Mindfulness meditation increases Alpha and Theta waves, promoting emotional balance and focus."”

Is it possible to train your brainwaves?

Yes. A neuroplasticity It is the brain's ability to reorganize itself structurally and functionally throughout life. This means that by repeating certain mental states and behaviors, you strengthen specific neural circuits and, over time, alter the likelihood of certain brainwave patterns becoming predominant.

Some examples include:

• Conscious breathing
• Regular meditation, including mindfulness
• Adequate sleep
• Physical exercise
• Controlled exposure to stress
• Cognitive training

Although we cannot directly “switch on and off” brainwaves, we can create conditions that favor certain states.

Another issue is that most people try to change external outcomes without adjusting internal states. However, your brain will always seek consistency with the dominant state.

If you live in a state of tension, your behavior will reflect that tension.

On the other hand, if you learn to regulate your states, your thoughts and decisions naturally transform.

Practical exercise to influence your brainwaves.

Now, let's put this into practice by integrating conscious breathing and... mindfulness.

Sit comfortably with your spine straight, but without stiffness. Close your eyes or keep your gaze gently focused on a fixed point.

First, pay attention to your breathing. Inhale through your nose, counting to four. Hold your breath for two seconds. Exhale slowly, counting to six. Repeat for about two minutes.

Next, maintain your natural breathing and simply observe.

Observe the air going in and out. Observe the sensations in your body. If a thought arises (and it will), don't try to expel it. Just acknowledge it, without judgment: "it's a thought." And gently return to your breath.

This is the core of mindfulness: to perceive without reacting.

By doing this, you reduce the hyperactivation associated with high-frequency patterns and favor more regulated states, often associated with Alpha and Theta waves.

More than just relaxing, you're training your brain to get out of autopilot.

Practice for five minutes a day. Over time, you will notice greater clarity, less emotional reactivity, and more space between stimulus and response.

“Mindfulness is the conscious training of attention — and by training your attention, you reorganize your neural patterns.”

Conclusion

In short, brainwaves are not a concept far removed from your reality. They are the invisible foundation of everything you think, feel, and do.

Regulating your internal states alters how you think, feel, and act—and inevitably transforms your results.

Change begins in the invisible.

Questions and answers about brainwaves

1. What are brain waves?

Brain waves are patterns of electrical activity generated by communication between neurons.

2. Can brain waves be controlled?

Not directly, but they can be influenced by practices such as meditation and mindful breathing.

3. Which brainwave is linked to anxiety?

Excessive beta waves are associated with anxiety and mental hyperactivity.

4. Does meditation alter brain waves?

Yes. Meditation increases Alpha and Theta waves, promoting relaxation and focus.

5. Does poor sleep affect brain waves?

Yes. Lack of sleep impairs Delta waves, which are essential for recovery and emotional balance.

Image: Freepik

Marcel Castilho

Marcel Castilho is an expert in neuromarketing, neuroscience, mindfulness and positive psychology. In addition to being an advertiser, he also has a Master's degree in NLP – Neurolinguistic Programming. As the owner and founder of the communications agency VeroCom and also of the digital agency Vero Contents, he has been studying human behavior for over 30 years.