I used this recording to quit smoking before I fell asleep. This is a form of hypnosis therapy, It is self hypnosis. I used the solfeggio frequency 528 hz in the background because it is good for transformation. I think this sounds better on speaker, however, feel free to try it with headphones. I do not recommend AirPods. This is a short recording. meant to be listen to as you fall asleep, so be sure there is nothing else set to play after this recording has ended.