Starting a new photobiomodulation (PBM) routine is easiest when you begin with a simple, repeatable plan that supports the two foundations most people want first: brain readiness (clarity, mood, stress resilience, sleep rhythm) and daytime vitality (energy, recovery, sleep and momentum).

That’s why we recommend beginning with two programs:

• Preform (40 Hz) for brain performance and cognitive support
• Energy (continuous wave) for vitality and fatigue support

Select one program out of these and use it consistently for the first 2-3 weeks. These two modes help you establish a baseline, learn how your body responds, and build a sustainable routine before rotating into other programs. It is more beneficial to sty with a program for a few months than switching out program weekly or monthly. 

Quick overview: Preform vs Energy

Program	Best for	Wavelength emphasis	Brain target sites	Frequency style
Energy	Fatigue, low drive, “flat battery” days, travel recovery	Predominantly near-infrared (NIR) for deeper penetration	All	Constant Wave (CW) (no pulsing)
Preform	Memory, learning, focus, mood support, stress reduction, sleep rhythm reset	Predominantly near-infrared (NIR) for deeper penetration	Cerebellum + Prefrontal Cortex	40 Hz pulsing

Why start with Energy (Continuous Wave)

If you’re feeling depleted, stressed, or simply “not firing on all cylinders,” Energy is a strong first step because it’s designed to deliver maximum output within the program set. The goal here is to assist in increasing cellular activity with light to regulate systems in the body. 

What makes Energy different

• Constant Wave (CW): no pulsing-steady delivery throughout the session
• Predominantly NIR wavelengths: chosen for deeper penetration, supporting whole-system vitality
• Brain target sites: All: broad support rather than a narrow cognitive target

Who tends to love Energy

• People with fatigue or low energy
• Busy professionals who need a reliable “baseline lift”
• Frequent travellers (time zones, disrupted sleep)
• Anyone starting a routine and wanting something simple and consistent

 

Why start with Preform (40 Hz)

Preform is your “brain performance” anchor, supporting cognition-related goals like memory, learning, motor coordination, and also common quality-of-life drivers such as mood, stress, and sleep pattern reset.

 

Image taken from: Chen X, Lv Z, Xie G, Zhao C, Zhou Y, Fu F, Li J, Zhang X, Qi F, Xu Y, Chen Y. Unleashing the potential: 40 Hz multisensory stimulation therapy for cognitive impairment. J Cent Nerv Syst Dis. 2025 Mar 27;17:11795735251328029. doi: 10.1177/11795735251328029. PMID: 40160278; PMCID: PMC11952037.

 

The 40 Hz angle 

Preform uses 40 Hz pulsing. In neuroscience research, 40 Hz (often discussed in the context of gamma activity) has been investigated for its potential relationship to cognitive function.

Two research references often discussed in this context include:

• A paper exploring 40 Hz approaches in relation to cognitive impairment: https://pmc.ncbi.nlm.nih.gov/articles/PMC11952037/
• Research discussing 40 Hz stimulation in relation to memory and emotional balance: https://www.sciencedirect.com/science/article/abs/pii/S0167876017300387

Important note: research in this area is evolving, and outcomes depend on many variables (population, protocol, device parameters). We frame Preform as a wellness-focused program intended to support overall brain wellness. 

What makes Preform different

• 40 Hz pulsing: designed to support brain performance goals
• Predominantly NIR wavelengths: for deeper penetration
• Brain target sites: Cerebellum + Prefrontal Cortex: areas commonly associated with coordination, executive function, attention, and higher-order cognition

The Starting Plan 

Your 2-3 week baseline routine

• Select either Energy or Preform based on predominant wellness need. 
• Frequency: 4-6 sessions per week
• Session length: 10-12 minutes
• Use the headband + body panel together

Timing guidance

• Preform: mornings for a cognitive boost, or evenings at least 2 hours before bed
• Energy: mornings or midday, especially when you feel sluggish or after travel

How to know it’s working 

We suggest using a wearable and keeping track of your resting heart rate, sleep scores and HRV (Heart Rate Variability). Because PBM routines can feel subtle at first, track simple signals for 2–3 weeks and rate on a scale of 1-10:

• Energy stability across the day (not just “a spike”)
• Sleep onset and sleep quality
• Mood steadiness and stress reactivity
• Focus stamina (how long you can stay on task)
• Recovery after workouts or long days

Common mistakes to avoid

1. Doing too much too soon: consistency beats intensity
2. Switching programs daily based on mood: give your nervous system time to adapt
3. Using Energy late at night: if you’re sensitive, keep it earlier in the day
4. Separating devices: the routine is designed for headband + body panel together

After the baseline: what next?

Once you’ve built your baseline (usually 2–3 weeks), you’ll have clearer feedback on what your body needs most. From there, you can keep using either Preform or energy Energy as your core routine but increate the time to 20 minutes 4-6 days a week or try another program with your depending on your primary goal (stress, sleep, balance, recovery, etc.). Some examples here would be using Energy and Resilience together for gut health and cellular vitality or Balance and Meditate for stress management and nervous system support. 

Bottom line

If you’re not sure where to begin, start with Preform or Energy. It’s a clean, science-informed way to build a foundation for brain performance and day-to-day vitality, with a routine that’s easy to follow and easy to sustain.

Learn more here. Have questions? Drop us an email at info@cerathrive.com