What Does ASMR Mean?
Autonomous sensory meridian response, or ASMR, causes a tingling sensation in your head and neck after triggers such as repetitive movements or whispering.
Scientists have only recently started studying ASMR, and there’s a lot they don't know. Experts are still looking at whether ASMR might be a tool to help people with things such as depression, anxiety, and insomnia.
What Does Autonomous Sensory Meridian Response Feel Like?
People who write about the sensation of ASMR sometimes call it a “brain orgasm.”
The tingling ASMR causes isn't the same as that shivery feeling (also known as “chills”) you get from an emotional experience such as hearing a beautiful piece of music. Experts say the difference between the two is where you have it.
“Chills” tend to happen all over and at once. The tingling of ASMR starts in the head and neck, and it can sometimes move to your arms and legs. It may also happen in waves or pulses.
What Happens in the Brain During an ASMR?
A 2018 study examined brain function during the tingling sensation experienced while watching ASMR videos. Subjects experiencing ASMR showed significant activity in areas of the brain linked to both reward and emotional arousal. More activity in areas related to emotional processing suggests that ASMR can evoke strong emotional responses, which may play a part in its relaxing and mood-enhancing effects.
A separate study found that those who felt tingles while watching an ASMR video felt less depressed than those who didn't. Everyone who took part in the study had a lower heart rate while watching the video.
Autonomous Sensory Meridian Response Triggers
Triggers of ASMR usually fall into five categories: watching, touching, repetitive sounds, simulations, and mouth sounds. But you may experience it in other ways, too.
Everyone’s triggers are different. They tend to be quiet and repetitive movements and sounds. Common examples include:
- Hair brushing
- Folding towels
- Flipping magazine pages
- Whispering
- Rain
- Light tapping
- Crisp sounds, such as crunchy leaves or biting into an apple
- Slow movements
- Scratching
- Soft speaking
You can also get it when someone is paying close attention to you, such as during a medical exam or a haircut.
Potential Benefits of ASMR
ASMR for sleep
Many people use ASMR at bedtime as a sleep aid. ASMR can trigger feelings of pleasure and relaxation by boosting hormones linked to better sleep, including dopamine and oxytocin.
ASMR for relaxation
When you hear certain sounds such as whispering, tapping, or gentle noises, ASMR can make you feel calm and content. Studies show that ASMR can lower your heart rate, which is a sign that your body is relaxing.
ASMR for anxiety
The calming sensations and positive feelings ASMR triggers could ease your anxiety. This has led some to consider ASMR as a potential tool for managing stress and improving mental well-being.
ASMR for pain relief
Research shows that ASMR may make you more sensitive to pain, but it also offers some protective, pain-relieving benefits, making it a potentially useful tool for pain management.
ASMR for improved mood
Watching ASMR videos can make you feel more relaxed and happy. This improvement in mood is similar to what you might experience with mindfulness practices, which focus on paying attention to the present moment to reduce negative feelings. ASMR can help lift your spirits and make you feel better emotionally.
Can ASMR help people with autism?
Research into ASMR and autism is still developing, but it shows promise for improving mood and behavior. ASMR videos can help people with the condition to control their emotions and make meltdowns less severe by offering a soothing environment.
Does ASMR help with ADHD symptoms?
People with ADHD tend to struggle with anxiety, depression, insomnia, and restlessness, which are conditions that ASMR is known to help. Those with ADHD also often have heightened sensory sensitivity, which can make them more receptive to ASMR triggers.
Scientists hope to do more studies of the brain during ASMR to get more clues about it.
Does Everyone Like ASMR?
Not everyone responds to ASMR or finds it enjoyable. Researchers estimate that about 20% of people have a response to an ASMR trigger.
Potential Risks of ASMR
One downside of ASMR is that you may become less sensitive to stimuli over time, making the triggers less enjoyable or effective. This is called “habituation” or “ASMR immunity,” and it can lessen the effects of ASMR as a relaxation tool.
ASMR is also not enough to treat health conditions. If you have sleep or mood issues, it's important to talk to your doctor to find the root cause.
How to Practice ASMR
ASMR is a personal experience. The same triggers don't work for everyone, so you'll need to figure out which ones work for you. Here's how to use ASMR as a tool for falling asleep:
- Avoid bringing worries to bed. Deal with any stress or worries before you go to bed, such as writing them in a journal.
- Stick to a bedtime routine. Follow the same bedtime routine every night to let your body know that it’s time to sleep. Decide how to include ASMR in this routine.
- Gather everything you need. Make sure you have everything ready, like a sleep app or headphones.
- Avoid blue light. Turn off your screens, as they give off blue light that can disrupt sleep. If you use visual ASMR triggers, think about wearing blue light-blocking glasses.
- Adjust your sleep environment. Make sure your bedroom is cool, dark, and quiet to help you fall asleep faster after ASMR.
Takeaways
Autonomous sensory meridian response (ASMR) causes a tingling sensation in your head and neck when you hear whispering or see repetitive movements. This feeling is very relaxing for most people. Scientists are still figuring out if ASMR can help with issues such as depression, anxiety, and trouble sleeping, but there's a lot they don't know yet.
ASMR triggers can be different for everyone and might include sounds such as rain, whispering, or crunching leaves. Many people use ASMR to relax, ease anxiety, improve mood, and help them sleep. While ASMR is helpful for some, not everyone likes it, and you can get used to it over time, making it less effective. Researchers need to do more research to understand how ASMR works and its full benefits.
