Muse Athena Review (Gen 3): Can It Hack Your Brain, Sleep, & Recovery?

What would you do with a handheld neuroscience lab?

Something that could easily, reliably, and effectively quantify your brainwaves and mental state? Something that doubled as a mental sparring partner to train your brain?

While a lot of neurowearables make big claims and promises, few of them actually deliver.

I’ve been testing out the brand new Muse S Athena brain-training headband for the last few weeks.

In this Muse Athena review, I’ll share my experience and how this device generally works to help you decide if it’s the right device for you.

What Is the Muse S Athena (Gen 3)?

The Muse S Athena is a wearable brain-sensing headband designed primarily for neurofeedback, meditation, sleep tracking, and mental wellness.

It’s the third (and newest) generation of the Muse S series, with improved clinical-grade sensors and new features.

The three main sensor types within the Athena include:

• PPG heart rate & circulation detection
• SmartSense EEG brain activity
• fNIRS brain blood flow & oxygen monitoring

Like other neurofeedback systems, it’s designed to help reduce stress, improve cognitive performance (focus, motivation, energy, brain state), enhance sleep quality, and optimize the efficiency of meditation practices.

It does this by providing you immediate feedback on your real-time brain activity.

Muse is among the most established brands and is often used in clinical research because it nicely blends accuracy and affordability.

For all my data nerds out here, these are Muse Athena’s tech specs:

The Two Main Muse Athena Training Modes (& App Walkthrough)

When you open the Muse app, you’re immediately greeted with your “Today” dashboard.

The next thing you’ll notice is four tabs on the bottom:

1. Today (currently open)
2. Meditate
3. Sleep
4. Me (your profile and settings)

First up is “Meditate” which is where you train your mind.

Biofeedback (tech-assisted meditation)

I spend most of my time in the neurofeedback tab they call Meditate.

Muse explains that Meditate has three types of training:

• Clarity (active neurofeedback EEG)
• Strength (active fNIRS)
• Recovery (active meditation EEG)

EEG neurofeedback uses sensors to measure your brainwaves in real-time.

Over time, your brain learns to maintain this state longer, training certain brainwaves. Muse can detect and measure the normal brainwaves:

1. Delta waves (0.5-4 Hz): deep sleep
2. Theta waves (4-8 Hz): light sleep and deep relaxation
3. Alpha waves (8-12 Hz): relaxation and calmness
4. Beta waves (12-30 Hz): active thinking and focus
5. Gamma waves (30-50 Hz): Higher mental activity and cognitive functioning

For more information on this, see my article on the science & benefits of neurofeedback.

Most of Muse’s programs fall into this category. Other sessions under the Meditate tab include:

• Heart Meditation 
• Body Meditation 
• Breath Meditation 
• Guided Meditation 

Strength mode, on the other hand, uses fNIRS to measure blood flow and oxygen in the prefrontal cortex. This trains focus and mental endurance.

Personally, fNIRS mode is my favorite, EEG is #2, heart coherence training is #3, and I don’t really use the sleep enhancing mode.

Sleep optimization

On paper, Muse Athena’s sleep-tracking capabilities are quite impressive.

By directly measuring brainwaves, Muse gives you accurate data on sleep stages (deep & REM sleep) and other key biomarkers like latency.

Far more accurate than wrist (or finger) worn wearables that use your pulse/PPG to attempt to approximate sleep stages.

Their Digital Sleeping Pill feature makes the Muse Athena one of the few technologies that not only quantify and help you train your brain, but also actively shift it into different states

Of course, this combines nicely with other sleep biohacking protocols such as supplemental glycine and magnesium, using blue blocking glasses, mattress technologies like Eight Sleep, etc.

I haven’t tested this mode for several key reasons. First, I avoid non-native EMF such as WiFi, cellular, and Bluetooth signals while sleeping.

This is the body’s most important regenerative time window, so I minimize stimulation.

Second, the Athena itself has a bright blue LED that I want to avoid at night. Third, the best effects require the use of headphones.

Lastly, while it’s much better than some devices, I prefer to sleep without anything on my head. I tried it a few times, and personally found it too cumbersome to sleep with.

If I had bigger sleep issues, I’d definitely consider it. At least to fall asleep.

My Experience & Real-World Use Cases

Muse sent me an Athena to try, and unlike many neurotech devices, I easily set this one up without directions.

The app guides you through setup, the science, each feature & mode, and how to interpret the results of each session.

The overall user interface and layout is a bit confusing and I felt overwhelmed navigating through the vast library of programs.

So I decided to skip some of that information, and just began training.

After a few sessions, I went back to the tutorial and sat through the lessons. For someone new to brain training, this level of detail would make for a much better experience.

Unlike my Sens.ai neurofeedback headset, the Athena gets a high-quality signal within seconds of wrapping it around my head. I also like that you have a wide range of session duration choices, from 5 minutes up to 45 or more

Eventually, I came across the Live Brainwave Visualization mode, which lets you harness the Muse Athena sensors to see your brainwaves in real-time.

I use this mode extensively to quantify the impact of many of my other biohacking devices and technologies. More on that below.

I’m not sure exactly which brainwaves this device can train. I’d assume it helps train either alpha or alpha + theta.

In fact, when I first set up the device, I didn’t know if all the tracks incorporate biofeedback of some form, or that was limited to some small subsection of all available programs (most programs do use biofeedback, by the way). The app UI is definitely a little confusing and takes some getting used to.

What I really love is that the entire process of putting the device on, connecting via Bluetooth, getting a signal lock, and starting takes seconds.

I wonder about the accuracy, because the quality of your neurofeedback session is entirely dependent on the quality of the EEG signal. And this device seems to get a signal lock, quickly, no matter where I am.

Testing the impact of my biohacking gear with Muse Athena

I’ve been using the real-time brainwave visualization to test how different substances and lifestyle interventions impact my brainwaves.

Of course, there are major limitations to these n=1 experiments. This includes the inability to move while measuring to get accurate readings.

In my limited samples, I’ve tested how other neurotech & devices like the Apollo Neuro, the Hoolest VeRelief PRIME, the RoXiva RX1, alter brain activity.

I’ve also played around with lifestyle factors, like Wim Hof breathing and inhaling heated (but not combusted) herbs.

What you’re seeing is mostly an on-demand EEG measure of brainwaves over time. Each color corresponds to a particular power band (delta, alpha, theta, beta, gamma).

The issue here is that any slight bodily movements create large artifacts on the graph. So it’s not as easy as I expected to quantify the impact of interventions.

I plan to run much more thorough testing on each new biohacking device I get (i.e. a CO2 inhaler will be very interesting). I’ll update this post with any significant findings.

If you think of a test that would help you, drop a comment below!

Data accuracy & reliability

Muse is one of few neurofeedback companies that’ve validated their devices. In the world of consumer neurofeedback, it’s nice to see that the same headband we’re using is also used in clinical research.

You’ll see that they work closely with organizations like:

• IBM
• NASA
• MIT
• Yale
• Harvard
• University of Toronto

In fact, they have an entire arm of the business dedicated to research partners.

As their science webpage explains, Muse has been key to “200 peer-reviewed studies with a focus on cognitive performance, attention-deficit hyperactivity disorder (ADHD), anxiety, post-traumatic stress disorder (PTSD), and more.”

One crucial consideration when evaluating these devices is the positioning of the sensors. Luckily, Muse chose validated locations for the EEG, PPG, fNIRS, and other sensors.

Of course, no brain fitness wearable is perfect. Muse publishes their head-to-head comparison to other methodologies.

If you upgrade to premium, I really like that they display your Peak Alpha Frequency score. It’s one of the “most studied metrics in neuroscience” and is correlated with information processing speed, memory, and overall cognition.

It’s like a “BrainAge” biological age test for your brain, as it correlates with age and healthy lifestyle factors.

When it comes to sleep tracking, other wearables use movement and heart rate to merely estimate sleep stages. Muse measures brain activity, so the accuracy is far superior.

So, while it’s not equivalent to a $20,000 clinical-grade system, Muse is accurate enough to be used in peer-reviewed research.

Muse Tips for Biohackers

After enough hands-on use, I’ve stumbled across some pro tips.

Move your body before using the Muse Athena. It gets a stronger connection much, much faster if you have even the slightest perspiration on your head.

Sleep enthusiasts may want to make some device modifications. Athena emits a bright blue LED—enough to light up my room in the evening.

On a sleep assisting device, major bummer. But you could probably just tape over it with black electrical tape.

A really nice stack that I’m loving is to combine Muse with:

• PEMF
• Brown’s gas/hydrogen
• Red & infrared light therapy
• Biostimulation technologies

That way, you’re stacking biohacks together to get a powerful synergistic (and time saving) effect.

Pricing & Who It’s Best For

The Muse Athena is great for sleep optimizers, biohackers, entrepreneurs, neurofeedback enthusiasts, and anyone who wants to make data-driven health decisions.

You have two purchasing options: $474.99 for the device alone, or $519.98 for the bundle that includes a 1 year premium subscription. The code URBAN takes 15% off both.

It’s the perfect intro to biohacking routines like tech-assisted meditation, doubling as a digital sleep aid, a focus/endurance enhancer, an accurate self-quantification tool… all in a portable wearable.

These Gen 3 sensors provide an excellent yet convenient window into the function of your brain.

If you’re looking for a device that also provides active neurostimulation, clinical-grade brain assessments, or the ability to train particular power bands like gamma, this might not be the device for you.

You can try it out now, and if you don’t like it for any reason, Muse offers a 30-day, no-questions-asked money-back guarantee.

Muse S Athena vs. competitors

Here’s the Muse S Athena compared to other self-tracking & brain training devices.

As you can see, it stacks up nicely to the Muse Athena alternatives. You unlock even greater capabilities when you pair the Muse hardware with separate third-party apps.

It’s definitely something to consider for at-home tech-assisted brain training.

For more in-depth information, check my reviews for each of these devices.

• Apollo Neuro
• Ultrahuman AIR
• Sens.ai

Muse S Athena Questions & Answers

Below are answers to some of the most common questions people ask before buying. These insights come straight from hands-on testing plus some of the reviews I’ve gathered from other users.

Final Verdict: Is Muse S Athena Worth It?

The new 3rd generation Muse S Athena is a multi-faceted brain training neurowearable.

Although slightly tricky to navigate, the app is feature-packed and fully functional even without a premium subscription.

Plus, unlike others, Muse devices are used in peer-reviewed clinical research. So you know you’re getting something that works.

There are still some minor glitches, and I’d like to see a few tweaks as well. Overall, it’s a solid beginner-friendly product that should evolve alongside your health journey.

Currently, this is the best-value brain training technology on the market. Get yours with an exclusive discount:

It’s a great pick for health optimizers, anyone considering using nootropic brain supplements, busy high-achievers, longevity enthusiasts, or biohackers interested in quantifying the effects of their protocols.

Who should avoid it? Anyone with a tendency to accumulate devices and are unlikely to take the necessary 30 minutes to learn how to use them.

Or those who simply don’t have the willingness to carve out at least 5 minutes per day to train with it.

What about you?

Have you used the Muse or other at-home neurofeedback devices? Drop a comment below and let me know!

Muse S Athena

The Muse S Athena (Gen 3) is a wearable brain-sensing headband that combines EEG, fNIRS, and PPG sensors to offer real-time neurofeedback, meditation guidance, sleep tracking, and mental performance training. It delivers clinical-grade brain data through a user-friendly mobile app.

Editor's Rating:
4.1

Pros

• Intuitive setup and in-app tutorials
• Quick signal lock
• Can use laying down
• Used in clinical research
• Multiple modes in one
• Use your 3rd party songs or meditation tracks as biofeedback tracks
• Decent battery life
• Uses universal USB-C port and charger
• Small, portable, and travel-friendly
• Compatible and extendable with many third-party apps
• Massive library of tracks and sessions for every goal
• Frequent app updates
• Premium membership enables Peak Alpha and other important scores

Cons

• Can’t easily tag sessions
• Requires bluetooth and headphones
• Only quantifies certain brain regions like the PFC (like every device)
• Freemium, some features locked behind $50-95/year subscription
• Battery % only visible through Firmware Update
• Battery % not very accurate
• Not the most comfortable to sleep with
• Bright blue LED during use may interfere with sleep
• Not clear what brainwaves you’re training
• Full charge takes about 2.5 hours
• Occasional bugs
• Questionable signal fidelity/accuracy