All About ASMR: A Guide to ASMR & How It Helps the Brain Calm Down

What is ASMR? What does it do to the brain?

ASMR stands for Autonomous Sensory Meridian Response, a tingling sensation that starts in the scalp and moves down the back of the neck and spine. This sensation is usually triggered by specific auditory or visual stimuli such as whispering, tapping, slow movements, personal attention, or crisp sounds.

ASMR affects the brain by activating regions linked to reward, emotion, relaxation, and attention. Functional MRI studies show increased activity in the visual cortex, middle frontal gyrus, nucleus accumbens, insula, and amygdala during ASMR experiences, which are also involved in social bonding and pleasure responses similar to those felt during music-induced chills.

How does ASMR promote effective sleep patterns and reduce anxiety or stress in individuals?

ASMR changes brain wave patterns: it increases alpha and theta waves, associated with relaxation and focus. It boosts low beta waves in some regions, and decreases high-frequency waves like gamma and high beta, which can persist for up to 45 minutes after the experience, suggesting a lingering state of relaxation. Regular ASMR sessions before bed have been linked to better overall sleep quality, as measured by standardized sleep scales and subjective reports.

By releasing endorphins, oxytocin, and dopamine neurotransmitters, ASMR decreases cortisol, the hormone associated with stress, leading to enhanced relaxation and reduced anxiety. The repetitive, soothing nature of ASMR triggers brainwave patterns similar to those seen in meditation, further supporting stress reduction and relaxation.

Common ASMR Triggers

ASMR triggers are divided into four main categories, all having various subcategories embedded within. 

Auditory 

• Whispering
• Soft speaking
• Blowing
• Exhaling sounds
• Tapping nails
• Crinkling
• Water drops
• Repetitive sounds

Visual 

• Hand waving
• Painting
• Smiling faces
• Hair styling
• Food preparation
• Pulling movements
• Following light
• Tracing
• Camera tapping
• Plucking

Tactile 

• Light touches
• Ear brushing
• Hair play
• Stroking sounds
• Medical exams
• Makeup application

Personal

• Medical or hair roleplays
• Scalp checks
• Hair brushing
• Eye contact
• Face tracing
• Measuring your face
• Affirmations

How can someone find their ASMR triggers?

To find your ASMR triggers, watch or listen to ASMR videos that showcase a wide range of triggers-such as whispering, tapping, personal attention, hand movements, and more. Many creators make “trigger assortment” videos specifically to help viewers discover what works for them.

Notice if you feel tingles, relaxation, or a sense of calm when exposed to certain sounds or visuals. Responses can range from scalp tingles to a general feeling of comfort. Some people respond more to audio, others to visual or roleplay triggers. Experiment with different types and combinations to see what feels best.

Can ASMR be therapeutic or used in mental health care?

ASMR can be therapeutic and is increasingly used as a complementary tool in mental health care. For instance, ASMR can activate the parasympathetic nervous system, leading to relaxation, reduced heart rate, and lower stress levels. Studies show it can significantly reduce anxiety, even in those who don’t regularly experience ASMR.

ASMR can be therapeutic and is increasingly used as a complementary tool in mental health care. For instance, ASMR can activate the parasympathetic nervous system, leading to relaxation, reduced heart rate, and lower stress levels. Studies show it can significantly reduce anxiety, even in those who don’t regularly experience ASMR.

While not a replacement for professional treatment, ASMR can be a helpful addition to self-care routines and is sometimes incorporated into therapy sessions for added relaxation and symptom relief. Even being an ASMRist can be a form of creative and effective intervention for relieving tension in the body from stress and anxiety. 

Some of my all-time favorite ASMRists include:

• Chyna Unique ASMR, a Youtuber ASMRist that has done ASMR for many years and is still active on both her TikTok and YouTube, with her videos being predominantly makeup and beauty related.

• Julieta ASMR, a Mexican ASMR creator on TikTok who is one of the most innovative and creative ASMRists, showcasing Mexican culture and developing more trigger ideas for the ASMR community to use.

• King Caitlin ASMR, a TikTok ASMRist who is also active on YouTube, often targets anxiety and stress and allows people a safe space to relax and wind down. 

• ASMRBellaBree, an ASMR creator who does a lot of roleplays of famous celebrities doing ASMR, such as Beyoncé and Nicki Minaj while also doing other roleplays such as therapists, optometrists, and artists.

Sources

National Library of Medicine

https://pmc.ncbi.nlm.nih.gov/articles/PMC4380153/

Vox

https://www.vox.com/2015/7/15/8965393/asmr-video-youtube-autonomous-sensory-meridian-response

Nebraska Medicine

https://www.nebraskamed.com/neurological-care/asmr-videos-are-exploding-online-but-what-is-asmr-and-does-it-work

National Library of Medicine

https://pmc.ncbi.nlm.nih.gov/articles/PMC9909086/

WebMD

https://www.webmd.com/brain/autonomous-sensory-meridian-response

Cleveland Clinic

https://health.clevelandclinic.org/what-is-asmr

University of London

https://www.gold.ac.uk/news/brain-study-shows-asmr-afterglow/

American Psychological Association

https://psycnet.apa.org/doiLanding?doi=10.1037%2Fcns0000368

Summit Counseling Services

https://www.summitcs.ca/edmontontherapyblog/the-psychology-of-asmr-understanding-its-appeal-and-effects-on-the-parasympathetic-nervous-system

Healthier Sleep

https://healthiersleepmag.com/asmr-and-its-benefits-for-sleep/

Healthline

https://www.healthline.com/health/asmr-triggers

Britannica

https://www.britannica.com/topic/ASMR

Masterclass

https://www.masterclass.com/articles/asmr-explained

YouTube

https://m.youtube.com/watch?v=iQnuNWFt0ew&