Ever get a sudden, inexplicable feeling of happiness or calm when someone brushes your hair, whispers, or crinkles paper? If so, you may have experienced Autonomous Sensory Meridian Response or ASMR.
ASMR is characterized by a pleasurable tingling sensation that begins in the head and scalp and often moves down the spine. Many people report feeling more relaxed and even sleep-inducing effects from ASMR sounds and videos.
To date, there is no scientific consensus on what causes ASMR. However, some researchers believe that it may be related to the release of dopamine and other “happy” chemicals in the brain.
In this article, we’ll explore the phenomenon of ASMR, common ASMR triggers, potential benefits, and how you can experience it yourself. a
Autonomous sensory meridian response - what is it?
As mentioned, ASMR stands for an autonomous sensory meridian response. It is a science term that means a pleasurable tingling or calming sensation that begins in the head and scalp, often triggered by specific, gentle stimuli, such as:
- Whispering
- Soft speaking
- Brushing/crinkling hair or fabric
- Slow, methodical actions
ASMR has been described as a "brain massage" because it can affect the brainwaves and makes those who experience it feel "brain tingles." It is thought to produce a calming, relaxing effect similar to meditation. Many YouTube videos have amassed millions of views from people hoping to relax or fall asleep through ASMR. There's even a website called ASMR University that offers online courses on how to experience ASMR!
What's the difference between ASMR and sound therapy?
ASMR should not be confused with sound therapy, a treatment for conditions like tinnitus. Sound therapy uses specifically designed sounds or music to help retrain the brain to respond differently to auditory stimuli.
ASMR, on the other hand, is a natural phenomenon that can be triggered by certain sounds, visuals, or movements. It is not a treatment for any condition, but some people find it helpful in managing stress or anxiety.
Some people have reported feeling less anxious after watching ASMR videos, while others say it helps them sleep better. There is currently no scientific evidence to support these claims, but we'll discuss more of the science behind ASMR tingles and their potential benefits.
ASMR: The science behind
The exact mechanisms behind ASMR are not well understood. However, it is thought to be related to the release of serotonin, a brain chemical associated with feelings of happiness and well-being.
A person's brain chemistry may induce ASMR differently. Some people are more sensitive to certain stimuli than others. This may explain why some people can experience ASMR from visual stimuli while others cannot.
There is still much research to be done on ASMR, but there are some theories about how and why it produces those pleasurable sensations:
Synesthesia and ASMR
One theory suggests that ASMR is a form of synesthesia, a condition where one sense (in this case, hearing) is experienced as if it were another sense (touch). For example, someone with synesthesia might taste words or see colors when they hear music. However, many disagree with this theory, as synesthesia is typically involuntary, and ASMR appears to be triggered by specific stimuli.
Fight-or-flight
Another theory suggests that ASMR is related to the "fight-or-flight" response. In other words, the tingling sensation may be a way for the body to release tension and relax. When we experience danger, our bodies release adrenaline and cortisol, which prepares us to either fight or flee. ASMR may be a way to trigger the relaxation response, counteracting the effects of stress.
Pleasurable sensations
Finally, it's also possible that ASMR is simply a result of the pleasurable sensations transmitted from the auditory cortex to other brain areas. This is similar to how music or other sounds can trigger pleasurable sensations in the brain.
The benefits of ASMR
With the proliferation of ASMR content on platforms like YouTube and TikTok, more and more people are being exposed to this phenomenon. And many people are finding that ASMR can have several benefits.
Some of the reported benefits of ASMR include:
Relaxation
Want a brain massage? ASMR can provide a deep sense of relaxation, similar to that achieved through meditation. One study found that ASMR significantly reduced heart rate and increased feelings of positive emotions.
Stress relief
ASMR has also been shown to be an effective way to relieve stress. In one study, participants who watched ASMR videos reported reduced stress and anxiety levels. This effect was especially pronounced in those with high levels of stress. For centuries, sounds have been used as a form of relaxation, and ASMR may be a modern version of this ancient practice.
Pain relief
Did you know that visual and auditory stimuli have a history of being used for pain relief? ASMR may work similarly by reducing pain perception and promoting relaxation. According to a study, watching ASMR videos reduced pain intensity and discomfort in those with chronic pain. In this 2015 study, as much as 42% of participants reported pain relief after watching the videos. However, 44% of participants reported no change in pain levels.
Improved sleep
While there is still more research to be done, ASMR may also be a helpful way to improve sleep. A study on ASMR as a sleep aid showed that participants who watched ASMR videos fell asleep more easily and reported higher-quality sleep. We will discuss this in more detail later on.
Improved mental health
If you feel good after watching ASMR videos, it makes sense that this would also lead to improved mental health. Some studies have found that ASMR can help reduce anxiety and depression. While it is not a cure-all, ASMR may be a helpful tool for managing mental health.
How to experience ASMR
If you're interested in experiencing ASMR, you can do a few things.
First, it's important to find the right triggers. Different people respond to stimuli, so it may take trial and error to find what works for you. The most common ASMR triggers include soft speaking, gentle sounds (like crinkling paper or rainfall), and personal attention (like hair brushing or massages). Others have found that watching someone complete a simple task (like cooking or doing laundry) can also trigger ASMR.
Once you've found your triggers, there are a few ways to experience ASMR. You can:
Listen to ASMR audio recordings
There are thousands of ASMR audio recordings available online. You can find recordings of people speaking softly, crinkling paper, and doing other things that trigger ASMR. Some unique triggers include eating microphones and cutting soap. Yes, really!
Watch ASMR videos
ASMR videos are also widely available online. These ASMR videos often feature ASMR enthusiasts doing things like soft speaking, hair brushing, and massaging. Famous ASMR video creators include Gentle Whispering, ASMRrequests, and Ephemeral Rift. You can explore these channels and find videos that feature your favorite triggers.
Get an ASMR massage
Yes, such a thing exists! If you're looking for a more personal experience, you can get an ASMR massage from a professional. This type of massage focuses on triggers like soft speaking and personal attention.
Do it yourself
If you want to experience ASMR but don't want to watch videos or get a massage, you can try triggers yourself. Everyone experiences ASMR differently, so what works for one person may not work for another. Below you will find a step-by-step guide to creating your ASMR content or doing ASMR yourself.
Creating ASMR content
You can always create your own if you can't find any ASMR content that works for you. This can be a great way to relax and fall asleep. To create your ASMR content, you'll need:
A video or audio recording device
This can be a simple recorder or your phone. Some ASMR artists use high-end microphones to capture the sounds more clearly. They work well, but they're not necessary.
ASMR triggers
These can be anything that produces pleasurable sensations, such as soft speaking, crinkling paper, or personal attention. Some triggers you can try at home include:
Soft speaking: Try gentle whispers or speaking in a calming voice.
Gentle sounds: Try crinkling paper, rainsticks, or light tapping.
Personal attention: Try hair brushing, head massages, or gentle cleaning (like dusting).
You can also combine triggers to create your own ASMR experience. For example, you could try soft speaking while brushing your hair. Or you could try gentle tapping while soft speaking.
A quiet environment
ASMR content is best recorded in a quiet place so that the triggers are more pronounced. Once you have your equipment and triggers, follow these steps to create your own ASMR content:
- Plan what you're going to say or do. This can be anything from recounting a memory to describing a scene from a book. You can also use ASMR scripts as a guide. For example, when you're soft speaking, you might want to talk about your day or describe a peaceful place. Or, when you're crinkling paper, you might want to describe what the paper feels like.
- Make sure you have enough time to record. ASMR content is best recorded in one continuous take, so ensure you won't be interrupted. You can also record ASMR content in short sessions and edit the recordings together.
- Find a comfortable place to record. This can be anywhere that's quiet and free from distractions. Frequently, bedrooms or closets work well. An empty room can also work, as long as there's not too much echo.
- Start recording and focus on your triggers. Remember to breathe slowly and deeply as you speak or perform your actions. Do not worry if you make mistakes or stumble over your words. ASMR is all about relaxation, so just let it happen.
- Once you're finished, listen back to the recording and see if it relaxes you. If not, try again with different triggers or a different script. Make sure to experiment until you find something that works for you. Patience is the key!
Meditation and ASMR
ASMR has been compared to meditation, as both can produce a deep sense of relaxation. If you're interested in trying ASMR meditation, here's a guide to get you started.
- Find a comfortable place to sit or lie down. This can be in a quiet room or outside in nature. It's important that you feel relaxed and comfortable.
- Once you're comfortable, close your eyes and focus on your breath. Try to breathe slowly and deeply.
- After a few minutes, pay attention to the sounds around you. Listen for any triggers that produce pleasurable sensations. You can also play ASMR audio recordings to help you relax. Whether it's the sound of rain, soft speaking, or crinkling paper, focus on the sensations that ASMR produces.
- If you find a trigger, focus on it and see if you can intensify the sensations. You can do this by paying closer attention to the trigger.
- After a few minutes, you should start to feel more relaxed. Once you're finished, take a few deep breaths and slowly open your eyes.
How to get better sleep with ASMR
If you're having trouble sleeping, ASMR may be able to help. Sounds are a common trigger of ASMR, so listening to ASMR audio recordings or watching ASMR videos before bed can help you relax and fall asleep more easily.
BetterSleep features an expansive library of ASMR audio recordings designed to improve sleep and relaxation. You can choose from various ASMR sounds, including rain, soft speaking, and white noise.
There are a few things to keep in mind when using ASMR for sleep:
Try to find triggers that work for you.
Not all triggers will produce the same effect, so it may take trial and error to find what works best.
Focus on relaxing your whole body, not just your mind.
ASMR can help you relax both mentally and physically. Try to focus on the sensations in your whole body, not just your mind.
Don't get too excited about ASMR.
The point of ASMR is to relax, so try not to get too worked up about the triggers or the sensations.
Be patient.
ASMR can take some time to get used to. If you don't feel the effects right away, don't worry. Keep listening to ASMR audio recordings or watching ASMR videos, and the sensations should eventually come.
Frequently Asked Questions (FAQs)
What is ASMR?
ASMR is a feeling of relaxation or tingling triggered by certain sounds or visual stimuli. It is often described as a "brain massage" and can be used to improve sleep or relaxation.
What are some common ASMR triggers?
Some common ASMR triggers include soft speaking, crinkling paper, and sounds of nature.
What are some tips for creating ASMR content?
Some tips for creating ASMR content include finding triggers that work for you, focusing on relaxing your whole body and being patient. You'll also need a video or audio recording device, ASMR triggers, and a quiet environment.
How can I use ASMR for sleep?
ASMR can be used to improve sleep by helping you relax and fall asleep more easily. Try listening to ASMR audio recordings or watching ASMR videos before bed. You can also create your ASMR content for sleep aid.
What are some other benefits of ASMR?
In addition to improving sleep, ASMR can help reduce stress and anxiety, improve mood, stimulate sexual arousal, and increase focus.
Where did ASMR come from?
The autonomous sensory meridian response is a relatively new phenomenon, with the first online reference appearing in 2010. However, people have likely been experiencing ASMR-like sensations for centuries. Hypnosis, for example, can produce similar feelings of relaxation and calm.
ASMR has exploded in popularity in recent years, thanks partly to the rise of social media and online video platforms. YouTube is now home to thousands of ASMR videos, and celebrities like Cardi B and Kylie Jenner have even experimented with ASMR content.
Is ASMR real?
This question often pops up in discussions about ASMR. It is because many people who experience ASMR also experience frisson, a similar but distinct phenomenon.
Frisson is characterized by a sudden, intense feeling of pleasure or excitement. It is often triggered by music and other things, such as art, laughter, or even certain foods.
Frisson is a physical response, whereas ASMR is more of an emotional response. Frisson is also less specific and can be triggered by a wider range of stimuli.
So, to answer the question, yes, ASMR is real. It is a unique and specific experience that certain stimuli can trigger. While more research is needed to determine how and why ASMR works, there is evidence that it is a real phenomenon. In this article, The Scientific American mentions ASMR research that provides examples of how ASMR affects the brain.
How do I get started with ASMR?
If you're new to ASMR, the best way to get started is to find some triggers that work for you. You can watch ASMR videos or listen to ASMR audio recordings. Once you find some triggers that work, try incorporating them into your daily life. For example, if listening to soft speaking helps you relax, you could try listening to ASMR audio recordings while you work or study.
