Whispered Sounds as Therapy: Uncovering the Strange Sense of Relaxation They Evoke
Discover ASMR, the intoxicating sensation that may help you unwind and alleviate stress. Get the lowdown on triggers, benefits, and how to join the soothing trend, despite limited research.
If you peruse ASMR on YouTube, you'll encounter a treasure trove of content—dogs munching carrots to eccentric individuals recounting tales to their enraptured audience.
ASMR, or Autonomous Sensory Meridian Response, is the experience of tingling sensations in response to specific triggers such as sounds, visuals, or tactile experiences.
ASMR has been catching on for a spell, but don't let that fool you—research on the subject is still in its infancy stages. However, many advocate that ASMR transcends mere relaxation; it offers therapeutic benefits as well.
Let's delve deeper into the realm of ASMR therapy, its variations, and how to reap its benefits for yourself.
What Is ASMR?
Scholars are dipping their toes into the oceanic world of ASMR, so the research is scarce at this moment. However, a multitude of anecdotal accounts provide insights into the phenomena.
ASMR induces tingling sensations, usually at the crown of your head, evoked by specific triggers. People often describe the sensation as "mind tickles." You may also hear it referred to as the "warm fuzzies" or "Orgasms of the Brain."
In essence, ASMR therapy can make you feel positively blissful and unwinded. Many report that ASMR videos lull them to sleep or allow them to unwind after a long day. Others say it helps them manage anxiety.
What triggers it
Triggers vary for each individual, and not everyone will respond to ASMR. Some potential triggers include:
- whispering
- tapping
- scratching
- slow, deliberate hand movements
- getting your hair played with or brushed
- close personal attention
- getting a trim
- watching others engage in focused activities (for example, someone folding towels)
- water sounds
- listening to or watching others eat (and who doesn't love watching a cute puppy chomping on crunchy veggies?)
What science says
Studies have already confirmed that music can provoke shivers in some individuals. ASMR is akin to that concept albeit with minimal research backing it.
One 2018 study found that ASMR videos consistently triggered tingling sensations and positive feelings in participants. However, the videos seemed to impact participants only if they already experienced ASMR prior to the study.
The study also discovered that watching the ASMR videos led to physiological changes in some participants, such as reduced heart rate and increased skin conductance levels. Fascinatingly, these responses are usually at odds with one another!
This contradiction could be why the ASMR experience is so mesmerizing for some individuals—it stimulates a multiplicity of emotions, which often involve seemingly contrary feelings.
Types of ASMR
ASMR encompasses four main trigger categories:
- Sonic: Whispering is one of the most common ASMR triggers, with studies finding that it evokes an ASMR response in many participants [3]. People also report experiencing ASMR triggered by crisp sounds or noises like a vacuum cleaner.
- Visual: Video is the most popular ASMR delivery method. Sound is often combined with the visual medium to inspire a response. People respond best to slow, repetitive movements like hand movements or paint mixing.
- Tactile: Videos aren't the only way to experience ASMR. Tactile stimuli like massage or hair play can also evoke feelings of tranquility.
- Situational: Some individuals find specific atmospheres calming and deriving comfort from watching videos of these spaces or situations. Eye contact or role-play are additional situational triggers for some.
Benefits of ASMR
ASMR research is still in the early stages, but the preliminary evidence suggests that ASMR could potentially reduce stress and alleviate anxiety levels.
It's essential to remember, though, that not every individual experiences ASMR, and not every trigger works for every ASMR recipient.
Therefore, what does this signify? ASMR may induce feelings of calmness, help manage anxiety, but it is not a research-validated treatment. Nevertheless, additional research will shed more light on the potential applications of ASMR.
Potential drawbacks
Using technology at night can interfere with your sleep cycle, but thankfully, some people also experience ASMR triggered by audio, so podcasts could be a sleep-friendly alternative.
How to Experience ASMR On Your Own
Keen to test ASMR for yourself? Here's a step-by-step guide on how to get started.
Identify Your Triggers
First things first: you'll need to discover your ASMR triggers. The most effective way to achieve this is experimentation. Experiment with various stimuli to see what stirs your unique ASMR response. Craig Richard, PhD, professor at Shenandoah University and host of the podcast Sleep Whispers, advises approaching ASMR triggers like a sumptuous buffet. "Sample numerous items to find your favorites."
If that seems daunting, Richard suggests kicking off your ASMR odyssey with whispering, a common ASMR trigger supported by research [1].
Get Comfortable
Once you've pinpointed your triggers, Richard recommends taking the following steps to enhance your chances of experiencing the tingles:
- Create a peaceful environment by finding a quiet space devoid of potential distractions.
- Make yourself comfortable by settling in a cozy spot, such as your bed at home.
- Tune out the world by dimming the lights or employing a sleeping mask.
Experiment with Videos, Podcasts, or Touch
There are many ways to engage in ASMR therapy:
- Search for ASMR videos on YouTube or TikTok to enjoy the full immersion of video, sound, and situational triggers.
- If podcasts better suit your preferences, ASMR podcasts can be easily found on Spotify and other platforms.
- To experience ASMR through touch, explore options such as massage, manicures, pedicures, or even a haircut.
Seek Professional Guidance
Should you wish to gain insight into your ASMR response—or seek guidance on how to enhance your experience—consider consulting with a professional who specializes in ASMR-style counseling. For instance, Curt Ramsey, a licensed counselor providing ASMR therapy sessions, can help alleviate personal and relationship stress [2].
ASMR FAQs
Is ASMR a form of therapy?
No, ASMR is a physical response to a trigger. While some mental health professionals specialize in ASMR-style counseling, ASMR is not a research-validated therapy for disorders like anxiety.
Can ASMR be harmful?
ASMR itself is not harmful. However, prolonged use of technology at night can interfere with your sleep cycle.
Is ASMR a mental illness?
Research suggests that ASMR is not a mental illness. However, it is important to note that there are differences in resting-state brain activity between individuals who experience ASMR and those who do not.
Is ASMR good for anxiety?
In the early stages of research, ASMR has exhibited potential in reducing anxiety and promoting relaxation. However, more comprehensive research is required for a definitive conclusion.
What's the history of ASMR?
The term ASMR is relatively recent, but people have likely experienced the sensation for a long time. Limited research in the field means there is still much to learn about the relationship between ASMR and anxiety.
The Bottom Line
ASMR offers tantalizing potential in reducing stress and alleviating anxiety. While there's limited research, anecdotal accounts suggest that ASMR is popular and safe.
Not everyone experiences ASMR, and different triggers may work for various individuals. If you wish to explore ASMR as a relaxation technique but suffer from a chronic anxiety disorder, seek professional guidance rather than relying solely on ASMR to manage your symptoms.
- Despite the growing popularity of ASMR, it's important to remember that research on the topic is still in its infancy stages, making it a subject of scholarly exploration.
- ASMR therapy can be a potential alternative for stress management and anxiety reduction, but it's crucial to note that the therapeutic benefits are not universally experienced and not all triggers work for every individual.
- Although ASMR has not been validated as a research-based treatment for anxiety disorders, it can still provide sensory relaxation and unwinding sensations, making it a promising avenue for stress management and self-care practices.
