What does a frequency like 144 Hz mean?
Hertz (Hz) counts vibrations per second. A sound at 144 Hz vibrates 144 times each second, which our ears hear as a low, warm hum, close to the musical note D below middle C. A sound at 432 Hz is higher, close to the A that orchestras tune to.
In relaxation videos the number can mean two different things. Sometimes it is a soft tone mixed under the music or the ambience; that is how our videos named after a frequency are made. Other times, especially with 432 Hz, it describes the tuning of the music: the note A is set to 432 Hz instead of the usual 440 Hz.
Where 432 Hz comes from
For centuries there was no single pitch standard, and the A note varied from city to city and from orchestra to orchestra. In the 19th century some musicians, including Giuseppe Verdi, defended tuning A to around 432 Hz. In 1939 an international conference agreed on A = 440 Hz, which was later confirmed as an ISO standard and is still used today.
Online you will read that 432 Hz is "in tune with the universe" or that 440 Hz was imposed to make people anxious. These stories have no historical or scientific basis. The real difference between the two tunings is small: 432 Hz is about a third of a semitone lower than 440 Hz. Many people cannot tell them apart, as you can check in the sampler above.
Where 144 Hz comes from
144 Hz has no history as a tuning standard. It became popular through meditation and sleep videos and is often linked to numerology (144 is 12 × 12) and spiritual ideas. There are no scientific studies on 144 Hz specifically. What it does have is a very simple quality: it is a low, steady, soft tone, and many people find low, steady sounds easier to relax and fall asleep with than bright or changing ones.
| 144 Hz | 432 Hz | |
|---|---|---|
| What it is | A low tone, close to the note D below middle C | A tuning for A, slightly lower than the standard 440 Hz |
| How it sounds | Deep, warm, steady hum | Music that sounds almost the same as standard tuning |
| Where the idea comes from | Numerology and online meditation content | 19th-century tuning debates, later popularized online |
| Scientific studies | None on 144 Hz specifically | A few small pilot studies, not replicated |
| Good for | A calm, low background for sleep | Relaxing music, if you enjoy it |
What the research says
There is no good-quality evidence that any specific frequency heals the body, repairs cells or changes your brain in a special way. For 432 Hz, a small pilot study published in Italy in 2019 found slightly lower heart rates when people listened to music tuned to 432 Hz instead of 440 Hz, but the study was small and has not been confirmed by larger trials. For 144 Hz there are no studies at all.
Music in general is a different story. A Cochrane review updated in 2022 found that listening to music may improve sleep quality in adults with insomnia. The benefit most likely comes from calm, slow, predictable sound and from the bedtime routine itself, not from an exact number of hertz.
How to use 144 Hz and 432 Hz sounds for sleep
- Choose the sound you enjoy most. If a tone feels intrusive, pick a version where it sits softly under rain, noise or music.
- Start 20 to 30 minutes before you want to sleep, with the lights low, as part of a regular routine.
- Keep the volume low and use a speaker rather than earbuds. Set a sleep timer if you prefer silence later in the night.
- Combine it with slow breathing for the first few minutes, for example inhaling for 4 seconds and exhaling for 6.
- Judge it over a couple of weeks. If you sleep better and feel calmer, keep it; if not, try another sound.
How we make our frequency videos
When a Sonovana title names a frequency, that tone is really in the audio: we add it to the mix and check it with a spectrum analyzer. We present it as a sound for relaxation, and we do not claim that a frequency treats any condition. If you ever find a title or description of ours that promises more than that, please tell us.
When to see a professional
If you have had trouble sleeping on most nights for three months or more, or if poor sleep affects your days, talk to a doctor. Cognitive behavioral therapy for insomnia (CBT-I) is the first-line treatment recommended by sleep medicine guidelines, and sleep problems can also be linked to conditions such as sleep apnea that need their own care.