In recent years, a peculiar phenomenon has captivated millions worldwide. People are increasingly drawn to videos featuring soft whispers, gentle tapping, and other soothing sounds—a sensory experience known as Autonomous Sensory Meridian Response (ASMR). But this is not just an internet trend; behind it is a complex, multisensory experience with potential health benefits.
With over 5.2 million ASMR videos on YouTube, ASMR has captured the attention of both the public and researchers. Characterized by a tingling sensation starting in the scalp and spreading down the body, ASMR can induce deep relaxation, calmness, and even euphoria. But what is happening in our brains during ASMR, and can it truly offer therapeutic benefits?
Understanding ASMR
ASMR is triggered by specific visual or auditory stimuli—like soft voices, gentle tapping, or personal attention scenarios. For those sensitive to ASMR, these triggers produce a calming effect, with sensations often used to reduce stress, alleviate anxiety, or help with insomnia. It’s a deeply personal experience, with each individual responding to different triggers.
The Neurological Mechanisms of ASMR
Recent studies have begun to shed light on the neuroscience behind ASMR. Brain imaging reveals ASMR's impact on key areas involved in reward and emotion, like the prefrontal cortex, limbic system, and insular cortex, suggesting that ASMR taps into pathways linked to social bonding, emotional regulation, and affective touch processing.
One fMRI study found that ASMR led to significant activation in the medial prefrontal cortex (mPFC), dorsal anterior cingulate cortex, supplementary motor area, and insular cortex during ASMR-triggering videos compared to resting state, indicating the involvement of these areas in the tingling and calming sensations (Lochte et al., 2018). Additionally, ASMR has been associated with changes in resting-state functional connectivity, particularly involving regions of the default mode network (DMN), which plays a role in self-referential thinking and emotional processing (Smith et al., 2017, 2019).
EEG studies also show that ASMR alters brainwave activity, particularly increasing alpha waves in parietal, frontal, and temporal regions, which are associated with relaxation. These heightened alpha levels can persist for up to 45 minutes after exposure, suggesting a prolonged calming effect (Fredborg et al., 2017). In addition, fMRI studies have found activation in regions associated with reward processing, such as the nucleus accumbens, highlighting the rewarding and pleasurable aspects of ASMR experiences.
The neurochemistry of ASMR, while not yet directly measured, likely involves neurotransmitters such as oxytocin, dopamine, and endorphins, all of which contribute to relaxation and pleasure. The overlap between ASMR and mindfulness suggests that ASMR may activate similar neurobiological mechanisms that support emotional regulation and stress reduction.
Therapeutic Applications of ASMR
The emerging research suggests ASMR has genuine therapeutic potential:
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Stress Reduction and Relaxation: Many ASMR viewers report feeling less stressed and more relaxed after watching ASMR content. Studies have confirmed physiological effects such as reduced heart rate and increased skin conductance, which are indicative of autonomic relaxation responses (Poerio et al., 2021; Hostler et al., 2022).
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Anxiety and Depression: People with anxiety often find ASMR helps alleviate symptoms, with regular viewers describing mood improvements and reduced depressive symptoms. Research has found that individuals with higher levels of neuroticism and anxiety are more likely to experience ASMR, suggesting it may be particularly beneficial for those with elevated anxiety (Fredborg et al., 2017; Smith et al., 2016).
- Sleep Quality Improvement: ASMR is often used as a sleep aid, helping individuals fall asleep faster and stay asleep longer due to its ability to induce prolonged relaxation. There is evidence that ASMR triggers can increase alpha wave activity, which facilitates a relaxed state conducive to sleep (Fredborg et al., 2017; Valtakari et al., 2019).
Scientific Evidence and Efficacy
Scientific research into ASMR is still in its early stages, but initial findings are promising. Studies have shown that ASMR can lower heart rate and increase pleasant affect, alongside distinctive EEG patterns. fMRI studies have also demonstrated changes in brain regions associated with reward and emotional regulation during ASMR experiences, supporting the idea that ASMR is more than just a fleeting sensation—it has a measurable impact on the body and mind (Lochte et al., 2018; Smith et al., 2017, 2019).
The Future of ASMR in Therapy and Wellness
As more research validates ASMR's benefits, it may become an accepted tool in therapeutic practices. Future developments could include personalized ASMR therapy, virtual reality experiences, and its integration into anxiety treatments. ASMR could play a significant role in stress management and mental wellness in the coming years.
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ASMR at eno: Harnessing ASMR for Mental States
At eno, we incorporate ASMR sounds in many of our tracks to harness the effect of ASMR towards specific mental states like relaxation and winding down. By carefully integrating auditory triggers such as soft whispers, gentle tapping, and calming ambient sounds, our soundscapes are designed to evoke the same tingling and soothing sensations associated with ASMR. These tracks help users enter a deeply relaxed state, making them particularly effective for stress reduction, mental unwinding, and improving sleep quality.
Discover ASMR for Yourself
ASMR offers a unique opportunity to explore your own mind's response to sensory stimulation. Whether you are seeking deep relaxation, better sleep, or simply a calming escape from daily stress, experimenting with ASMR sounds can help you discover what works best for you. Dive into the world of ASMR and find the sounds that resonate most with your mind—your journey towards a calmer, more relaxed state of being could be just a sound away
Footnotes
- Hostler et al. (2022). "Beyond tingles: An exploratory qualitative study of the Autonomous Sensory Meridian Response (ASMR)." PLOS ONE.
- Smith et al. (2016). "An Examination of Personality Traits Associated with Autonomous Sensory Meridian Response (ASMR)." Frontiers in Psychology.
- Poerio et al. (2021). "The effects of Autonomous Sensory Meridian Response (ASMR) videos versus walking tour videos on ASMR experience, positive affect and state relaxation." PLOS ONE.
- Lochte et al. (2018). "Neural correlates of Autonomous Sensory Meridian Response (ASMR): A functional magnetic resonance imaging study." Frontiers in Neuroscience.
- Smith et al. (2017, 2019), Lochte et al. (2018). "Effects of Autonomous Sensory Meridian Response on the Functional Connectivity as Measured by Functional Magnetic Resonance Imaging." Frontiers in Neuroscience.
- Barratt and Davis (2015), Poerio et al. (2018). "Brain function effects of autonomous sensory meridian response (ASMR) video viewing." Frontiers in Neuroscience.
- Fredborg et al. (2017). "Untangling the tingle: Investigating the association between the Autonomous Sensory Meridian Response (ASMR), neuroticism, and trait & state anxiety." PLOS ONE.
- Valtakari et al. (2019), Poerio et al. (2018). "More than a feeling: Autonomous sensory meridian response (ASMR) is characterized by reliable changes in affect and physiology." PLOS ONE.