For training, energy, and recovery

Before training: Beta or Gamma for activation, with the headphones on and your ears open so you can hear the room and stay aware of your surroundings.

During training: the headphones work as normal Bluetooth headphones, so play your music. Your ears stay open, which matters if you are running outside.

After training: Alpha or Theta to come down, or Delta for a recovery nap.

For soreness and rest, low delta with a long sound bed. Keep the volume low and let the session run while you lie still.