ASMR: You're One Tap Away From Blissful Relaxation

I was doing it again. It was way past midnight, and I was unable to sleep. So, of course, I started scrolling through my phone. An influencer’s set of perfectly manicured nails grabbed my attention. While tapping her nails on some paint bottles, she whispered, “Would you like me to do your nails?” and then suddenly, I was witnessing an entire nail routine filled with tapping, scratching, and whispering. Before I knew it, I was asleep. I had inadvertently entered the ASMR universe.

What is ASMR?

A sensory phenomenon akin to meditation, Autonomous Sensory Meridian Response (ASMR), involves a pleasurable and soothing 'tingling' sensation felt usually in the scalp and neck by those capable of experiencing it. This response is triggered by certain auditory and visual stimuli, including whispering, tapping, personal attention, and even undergoing a medical examination. 

ASMR for beginners

If you are unfamiliar with the meaning of ASMR, here’s a little exercise. Head to any social media site and just type ‘ASMR Relaxation’. You will find a long list of videos to choose from a range of themes, including skincare, art, and even food.  It won’t take you long to get sucked into this world and be mesmerised enough to come back for more.

Sanpreet Kaur, an advertising professional, often turns to roleplay ASMR to relax her overthinking mind after a long day at work. She shared a particularly interesting video of a creator applying fake makeup using ‘wooden makeup’. “I use ASMR roleplay videos to sleep at least two to three times a week. It feels like someone is sitting beside you and helping you stay calm.” Like most of us, Sanpreet also stumbled upon these videos on social media, but now turns to them whenever she needs a calm mind before bedtime.

Benefits of ASMR

While scientific research on ASMR is still developing, many individuals report a range of mental and physical benefits, particularly relating to relaxation and emotional well-being.

Reported benefits of ASMR:

• ASMR can help lower stress levels and induce a sense of calm, making it a useful tool for those dealing with anxiety or emotional tension.

• Many people use ASMR videos or soundscapes as a bedtime aid, helping them fall asleep more easily.

• The soothing effects of ASMR can create a meditative state, reducing physical tension and promoting a deep sense of relaxation.

• Regular engagement with ASMR content has been linked to improved mood and emotional regulation, particularly in stressful environments.

• Some users report that certain ASMR triggers help them concentrate better during work or study sessions.

As interest in ASMR continues to grow, further research may help clarify its mechanisms and broader applications in mental health and wellness.

Different types of ASMR content

ASMR content comes in a wide variety of styles and formats, catering to different preferences and sensory triggers. Common types include whispering or soft-spoken speech, tapping, brushing sounds, and crinkling or scratching noises. Visual triggers, such as slow hand gestures or light patterns, are also popular among viewers. The diversity in ASMR content allows individuals to explore and discover which sounds or visuals best elicit the tingling, relaxing sensation commonly associated with the experience.

Understanding how ASMR operates & what it does to your brain

Dr Rishab Verma, MD psychiatrist, explains how ASMR works, noting that it is a tingling somatosensory phenomenon that originates in the scalp and extends all the way to the back of the neck, arms, and legs. He mentioned that this sensation arises from sections of the brain like the prefrontal cortex and areas that are associated with reward, empathy, and certain aspects of social behaviour. He also pointed out that ASMR also induces changes in heart rate, which is part of the autonomic nervous system triggered by the sounds and visuals of ASMR.

Multiple experiments have been conducted, suggesting that ASMR has a positive effect. For instance, Poerio et al. 2018 conducted an online experiment in which 813 participants out of 1002 were experiencing ASMR. The participants viewed two ASMR videos and one non-ASMR video, each lasting about three minutes. Those sensitive to ASMR reported increased excitement, calmness, and decreased stress and sadness after watching the ASMR videos compared to non-sensitive participants. This suggests that ASMR induces positive emotions, such as calmness and excitement, primarily in individuals sensitive to ASMR triggers. 

Similarly, research conducted at Goldsmiths, University of London, led by Joydeep Bhattacharya, Professor of Psychology, and a team of psychologists, found that when people watch certain videos that trigger emotions, they may experience a tingling sensation in their head and spine, which they have termed an ‘afterglow’ effect in the brain.

ASMR for specific needs

ASMR is increasingly recognised for its potential to support various personal and emotional needs. People coping with sleep difficulties often use ASMR to wind down at night, as the gentle sounds and slow-paced visuals help quieten a racing mind. For those experiencing stress or anxiety, certain ASMR videos can offer a sense of calm and comfort, mimicking the feeling of close, caring interaction. Additionally, ASMR can provide a sense of companionship or emotional reassurance, particularly for individuals facing isolation or loneliness.

What (more) does science say?

Other than the above-mentioned research, there is enough reason and science to believe that experiencing ‘tingling’ actually helps you relax. Dr Rishab explains how reports of ASMR experiences appear to have some features in common with the state of ‘flow’. Flow represents a heightened state of concentration and reduced perception of time passing, often linked to peak performance in various activities, including sports, according to Dr Rishab.

He also cited a study titled ‘Flow: The Psychology of Optimal Experience’ by  Csikszentmihalyi & Csikszentmihalyi 1991 and another by Swann et al., 2014, that discussed ASMR. Participants in these studies mainly used ASMR for relaxation, and 98% of users agreed or strongly agreed with this statement. Around 80% of participants gave a positive response when asked whether ASMR affected their mood. Also, 38% of those experiencing chronic pain revealed that ASMR improved their symptoms. The study's findings also point out that ASMR delivers temporary mood relief for those with depression; many individuals are using ASMR for this purpose.

Trying out ASMR ‘triggers’

The triggers of ASMR are different for different people. The rustle of paper has always left me feeling relaxed, and this is a form of ASMR. A quick search on YouTube will leave you spoilt for choice if this is the kind of sound that helps you relax and feel those tingles.

Dr Rishab further explained the different mediums for experiencing ASMR. He broke them down to:

• Sounds: Whispering, crushing sounds, using fingernails to create sounds through tapping or scratching

• Visuals: Slicing movements, objects fitting right into another object, near-miss perfect blending, mixing of colours, etc.

• Tactile: Fingers running on your back, neck touches, tickling, humming through the nose

There is so much about this tingling and triggering world of ASMR that we still don’t know.  

ASMR is a unique phenomenon whose rise to worldwide popularity has been remarkable. ‘Weird Sensation Feels Good: The World of ASMR’ at London's Design Museum was the first-of-its-kind exhibition dedicated to exploring the intriguing realm of ASMR. It introduced the world to online creators like Gibi and Made in France ASMR, known as ‘ASMRtists’, who are now innovating and pushing creative boundaries within the ASMR community. Even the BBC has made a documentary about it.

Needless to say, the enigmatic world of ASMR will continue to captivate and intrigue both researchers and enthusiasts alike. Whether it’s YouTube videos or reels on Instagram, its ability to induce pleasurable tingling sensations and promote relaxation seems to be a go-to for many people. As scientists delve deeper into understanding ASMR’s effects on the brain, much remains to be uncovered about this fascinating phenomenon. 

Frequently Asked Questions

1. What are some common misconceptions about ASMR?

One of the biggest misconceptions about ASMR is that it only involves sounds and audio. However, it also includes visual triggers like videos. The other misconception is that it is sexual in nature, but research from Swansea University suggests people are 17 times more likely to use ASMR content to fall asleep than to find sexual pleasure.

2. Can anyone experience ASMR?

Studies indicate that those open to new experiences often gravitate towards ASMR, valuing its diverse sensory inputs. Conversely, people high in neuroticism, known for heightened emotional sensitivity, may turn to ASMR for stress relief, finding solace in its calming effects. Their keen attention to detail and intricate inner worlds may heighten their responsiveness to ASMR triggers, enriching their experience.

3. Is ASMR scientifically proven to be effective?

Research and studies have shown how ASMR helps with anxiety and relaxation. Several researchers have contributed to the study of ASMR, including Giulia Poerio, Emma L. Barratt, Nick Davis, and Joydeep Bhattacharya. Their work, along with that of others in the field, has given us a valuable understanding of the physiological and psychological effects of ASMR, advancing our perception of this intriguing phenomenon.