ASMR stands for Autonomous Sensory Meridian Response. It refers to a tingling sensation that typically begins on the scalp and moves down the back of the neck and upper spine in response to certain manual, auditory or visual stimuli. These stimuli are often characterized by gentle, repetitive sounds or movements, such as whispering, tapping, or brushing. ASMR — which can be experienced via video, sound, or in person — is reported to induce feelings of relaxation and euphoria in some people.
by L'Taundra Everhart
You're lying in bed, earbuds in, letting the gentle crackles and soft-spoken role-play wash over you. The soothing stimuli of an ASMR video provide an escape - a fleeting sense of being tended to, cared for, accepted. For a few blissful moments, the creeping feelings of isolation subside. But then the video ends, and you're alone again with your thoughts and that gnawing sense of anxiety, loneliness and trepidation.
Sound familiar? You're far from the only person craving an ASMR fix these days. In fact, online searches for "ASMR" have exploded over the past decade as people of all ages have flocked to the whisper world for comfort.
While precise global numbers are difficult to quantify, all signs point to ASMR's rising ubiquity worldwide. A 2019 report by Global Web Index estimated there were around 25 million monthly ASMR viewers across major English-speaking countries like the US, UK, Canada, and Australia. The US alone accounts for an estimated 27 percent of that international ASMR audience. With more than 13 million ASMR videos on YouTube as of 2022, content creators are clearly catering to an enormous global appetite for this calming psychological phenomenon.
Greater Relaxation, Less Stress
Perhaps no demographic is driving the ASMR boom quite like Millennial and Gen Z women. Although surveys indicate ASMR's prime demographic is adults under 35 (Barratt et al., 2017), women drive the majority of demand, comprising an estimated 60-70 percent of users (Hostler et al., 2019).
These women, and other users who watch ASMR videos or listen to ASMR podcasts, commonly report feeling more relaxed and less stressed. In particular, many people utilize ASMR to help combat insomnia or anxiety.
"The benefit of ASMR-induced relaxation compared to other relaxation techniques is that it is probably more likely to stimulate the release of the neurohormone oxytocin and result in a deeper and different form of relaxation," says Dr. Craig Richard, founder of ASMR University.
Although choosing a relaxation technique is based on factors like ability, cost and convenience, Dr. Richard says ASMR videos and podcasts have some added advantages -- "they are often free, available 24 hours a day, mobile, self-controlled, and absent of side effects."
However, he warns that ASMR videos may not be beneficial for everyone.
"if you are having trouble falling asleep because your mind is racing at bedtime, ASMR videos may not be the best choice. The light from ASMR videos may inhibit melatonin production, making it harder to fall asleep. Instead, use ASMR podcasts at bedtime. Relaxing with ASMR content with your eyes closed is more likely to help you to fall asleep," says Dr. Richard.
For those seeking ASMR podcasts, just search for "ASMR" in any podcast platform. Several genres exist, including "Sleep Whispers," for those who enjoy the sound of gentle whispering, and "Calm History" for those who prefer listening to someone speak calmly about stories from the past.
The Science Behind ASMR: How It Influences Mood, Attention and Physiology
ASMR has garnered significant attention for its unique ability to induce sensations of relaxation and euphoria in many people. But what exactly happens in the brain and body during an ASMR experience, and how does it impact our mental and physical well-being?
A 2018 study by Lochte and colleagues delved into the neural mechanisms underlying ASMR through neuroimaging. Their research revealed that ASMR triggers activation in brain regions associated with social cognition, empathy, and reward processing, mirroring the response seen in musical frisson. The heightened activity in the medial prefrontal cortex (mPFC) suggests that ASMR videos may simulate social engagement, offering potential therapeutic applications for conditions such as anxiety and insomnia.
Building upon these findings, a 2022 study conducted by Engelbregt et al. explored the effects of watching ASMR videos on mood, attention, physiological responses, and personality traits. Their research yielded fascinating insights:
Mood Enhancement: Participants who experienced "tingles" from ASMR reported a significant decrease in feelings of depression compared to non-tingle responders. This suggests that ASMR videos hold promise as mood-enhancing tools, particularly for people grappling with depressive symptoms.
Relaxation Response: Despite variations in tingling sensations, all participants exhibited a decrease in heart rate while watching ASMR videos, indicating a universal relaxation response. This underscores the potential of ASMR content to induce a state of calm and tranquility, even in the absence of tingling sensations.
Attentional Focus: Brain wave readings unveiled a distinct pattern associated with heightened attentional focus and arousal during ASMR viewing, challenging the notion that ASMR solely induces relaxation. This suggests that ASMR may promote a state of heightened cognitive engagement, fostering increased concentration and mental clarity.
Tingle-Induced Changes: Tingle responders displayed decreased brain wave patterns linked to inward-focused attention, highlighting a unique neurophysiological response exclusive to people experiencing tingles. Moreover, increased skin sweating among tingle responders with low conscientiousness underscores the role of personality traits in modulating physiological responses to ASMR stimuli.
When combined, these findings paint a nuanced picture of ASMR's impact on mood, attention, and physiology. Far from simply inducing relaxation, ASMR triggers both neurochemical and physiological changes, offering therapeutic potential for a myriad of psychological conditions. As researchers continue to unravel the intricacies of ASMR, its role in promoting wellness may prove invaluable in harnessing the power of sensory stimuli for holistic health.
ASMR and Self-Care In the Real World
As the ASMR trend continues to captivate audiences worldwide, its influence is transcending digital screens and entering the realm of real-world experiences. In the heart of New York City, WhisperWave emerges as a trailblazer, offering an immersive ASMR spa experience unlike most others. Here, clients can embark on a journey of relaxation and rejuvenation, guided by a skilled practitioner versed in the art of in-person ASMR.
Rebecca Benvie, the visionary behind WhisperWave, reflects on the profound significance of human touch in the healing process.
"Human touch is so important to healing. We can become developmentally stunted without touch," Benvie shares. It's a sentiment echoed by many of her clients, predominantly women grappling with burnout and anxiety.
For Benvie, ASMR isn't just a passing trend; it's an integral component of holistic self-care. By addressing the nervous system and acknowledging the interconnectedness of mind and body, WhisperWave aims to empower women and men on their wellness journey.
"I see ASMR as an absolute critical part of self-care," Benvie affirms. "We have to have the self-awareness to know what trauma is stored in the body, and how to heal it through things like somatic therapy."
Indeed, the essence of WhisperWave lies not only in the gentle whispers and delicate touches but in the profound understanding that true healing encompasses the entirety of our being. As Benvie aptly puts it, "Healing doesn’t just happen through the mind."
Risks of Relying Too Much on ASMR
Experts caution that relying too heavily on the artificial intimacy of ASMR videos and podcasts could become problematic, enabling dependency or avoidance of traditional relationships. Opponents says ASMR videos and podcasts provide a simulated safe space that can never fully replicate true human companionship or touch.
“Noises like chewing and nail scratching are experiences we have in intimate relationships. In this way, ASMR may give [users] a false idea that they are in an intimate space with someone when they’re really not,” says expert psychologist Dr. Avigail Lev. “It’s extremely important to prioritize real social and human companionship because no social media or online platform will ever be able to help people connect at a deep level.”
In real-life relationships, people have both negative and positive experiences that teach them how to deal with conflict and pain, Dr. Lev, the co-author of several therapy books, points out. “Connection is created through the conflict resolution cycle; we have a conflicting moment with someone, then we resolve it together, and we feel more connected.”
So while ASMR offers some mental health relief, mental health experts emphasize it should be just one part of a broader "coping toolkit." They recommend also prioritizing social interaction through local clubs, shared housing, social sports leagues, support groups and community-building.
Avoid Loneliness: How to Infuse ASMR in Your Next Gathering
Recent findings from a Healthy Minds Monthly survey of 2,200 adults revealed a concerning trend: 30 percent of respondents reported feeling lonely at least once per week. In an attempt to alleviate these feelings, more than half of those surveyed turn to digital distractions such as social media, videos, or podcasts. While these digital solutions offer temporary relief, they may not address the core need for genuine human connection.
This raises an interesting question: Can we find a middle ground that combines the soothing effects of digital content with real-life social interaction?
Of course we can! By incorporating ASMR into social events, we can create a unique and immersive experience that combines the best of both worlds: the relaxing effects of ASMR and the warmth of genuine human connection.
Here are some tips to add ASMR to your social settings:
What You’ll Need:
- Cozy gathering space (living room, den, etc.)
- Plush pillows and soft blankets
- Ambient lighting (flameless candles, string lights, etc.)
- Screen, TV or projector for ASMR videos
- Headphones (noise-canceling preferred)
- Assortment of tactile snacks (crispy, crinkly, creamy)
- Soothing beverages (calming herbal teas, frothy lattes)
- DIY supplies (jars, bath salts, body butter ingredients, etc.)
- Soft makeup brushes or other gentle touching tools
- Facial masks or hair treatment ingredients
What To Do: (pick just a few or all):
Step 1: Create a Cozy Ambiance
Dim the lights and scatter plush pillows and soft blankets around your gathering space. Light a few flameless candles or string up some twinkly lights to set the mood.
Step 2: Set Up the ASMR Station
Designate a cozy corner or area as your ASMR station. Set up a screen or projector to play soothing ASMR videos featuring whispers, tapping, or gentle nature sounds. Arrange comfy seating and provide noise-canceling headphones for an immersive experience.
Step 3: Prepare Sensory Snacks and Sips
Arrange a selection of tactile snacks on a tray or platter. Think crispy popcorn, crinkly rice crackers, or velvety dips. Brew a pot of soothing herbal tea or frothy matcha lattes to accompany the nibbles.
Step 4: Craft Calm with DIY Projects
Set up a DIY station with supplies for creating personalized self-care kits. Provide jars, bath salts, body butter ingredients, and any other soothing elements for your friends to get creative with.
Step 5: Indulge in Pampering Rituals
Create a dedicated pampering area with supplies for facial masks, hair treatments, or soothing massages. Mix up nourishing ingredients like honey, oatmeal, and rosewater for facial masks or deep conditioning hair masques.
Step 6: Tingle Meditation Journey
Guide your friends through a multi-sensory meditation journey. Use soft makeup brushes, gentle finger tracing, or calming audio tracks to awaken the senses and promote relaxation.
Step 7: Whisper Challenge Fun
For a playful twist, engage in an ASMR-style whisper challenge. Take turns whispering secrets, jokes, or affirmations to one another, embracing the intimacy and connection of soft spoken words.
Step 8: Savor and Soothe
Encourage your friends to savor every bite, sip, and sensation throughout the gathering. Embrace the power of mindfulness and allow the soothing vibrations of ASMR to wash over you, promoting relaxation and connection.
Step 9: Group Reflection Circle
After experiencing the various ASMR stimuli, bring everyone together in a circle for shared reflection. Encourage guests to express how they felt during the different activities - Did certain sounds or textures resonate more than others? What emotional responses came up? This open discussion allows friends to process the ASMR journey together, share feedback, and ultimately deepen their human connection through vulnerable sharing. Having a trained counselor or therapist guide this portion could provide an extra layer of support.
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The importance of the guided journal,"DEEPER CONNECTIONS," lies in promoting self-awareness, gratitude, and connection with others. By reflecting on our friendships and community involvement, we can nurture existing relationships, foster new connections, and contribute positively to our social environment. This journal can serve as a tool for personal growth and in building a supportive network.
ASMR Summary
As ASMR continues to captivate millions worldwide, it's clear that this sensory phenomenon has tapped into a deep-seated need for comfort, relaxation, and connection in our increasingly digital world. The science behind ASMR reveals its potential to positively impact mood, attention, and physiological responses, offering a unique tool for managing stress, anxiety, and even symptoms of depression.
However, as with any trend in mental health and wellness, it's crucial to approach ASMR with a balanced perspective. While it can serve as a valuable component of a larger self-care toolkit, experts caution against over-reliance on this digital form of comfort. The simulated intimacy of ASMR, while soothing, cannot fully replace the depth and complexity of real-world human connections.
As we navigate alternative therapies like ASMR, the key lies in finding a harmonious balance. Integrating ASMR into social gatherings offers an innovative way to blend the calming effects of ASMR with genuine human interaction.
Dr. Richard and Benvie both foresee a future where co-therapy and the advancement of ASMR are prevalent.
"I do believe that ASMR stimulation has great potential as a co-therapy to current treatments and may also be beneficial someday as its own treatment for reducing stress and improving sleep," says Dr. Richard. "Once enough proper clinical studies are done and confirm clinical benefits, then ASMR will probably be recognized, utilized, and advocated as a form of medical therapy."
References:
American Psychiatric Association. (2024, January 30). New APA Poll: One in Three Americans Feels Lonely Every Week. https://www.psychiatry.org/news-room/news-releases/new-apa-poll-one-in-three-americans-feels-lonely-e
Barratt, E.L., Alexsandr, N., Gjedde, A. et al. (2017). The Autonomous Sensory Meridian Response: An examination of the frisson experience beyond low-risk populations. PeerJ 5:e2662.
Engelbregt HJ, Brinkman K, van Geest CCE, Irrmischer M, Deijen JB. The effects of autonomous sensory meridian response (ASMR) on mood, attention, heart rate, skin conductance and EEG in healthy young adults. Exp Brain Res. 2022 Jun;240(6):1727-1742. doi: 10.1007/s00221-022-06377-9. Epub 2022 May 5. PMID: 35511270; PMCID: PMC9142458.
GWI (2019, November 14). ASMR plays a small but meaningful part in young media habits. https://www.gwi.com/reports/ASMR
Hostler, T. J., Poerio, G. L., & Blakey, E. (2019). Still more than a feeling: Commentary on cash et al's criticism of the autonomous sensory meridian response (ASMR). Multisensory Research, 32(6), 637-654.
Lochte BC, Guillory SA, Richard CAH, Kelley WM. An fMRI investigation of the neural correlates underlying the autonomous sensory meridian response (ASMR). Bioimpacts. 2018;8(4):295-304. doi: 10.15171/bi.2018.32. Epub 2018 Sep 23. PMID: 30397584; PMCID: PMC6209833.
Simone, L. (2019). Associations between Gender and Aspects of ASMR Among High School Students: A Survey Study [Unpublished raw data/Manuscript/AP Capstone Research Report]. Willow Glen High School, San Jose, California.
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This post beautifully highlights the subtle yet powerful impact of alternative therapies. The 'whispers and crinkles' you mention reflect the gentle, often overlooked aspects of healing that traditional approaches sometimes miss. It’s refreshing to see a focus on the holistic experience of relief, beyond just physical symptoms, touching on the mental and emotional dimensions as well. A valuable read for anyone seeking more comprehensive healing methods. Thank you for shedding light on these essential practices.
ASMR (Autonomous Sensory Meridian Response) has gained recognition for its potential to positively impact mental health. Studies reveal that ASMR activates brain regions linked to empathy and reward, similar to musical frisson, fostering mood enhancement and relaxation. Research shows ASMR can reduce heart rate, enhance…
Wonderful to be featured in such a great article! Very informative. Thank you L’Taundra!