The Psychology of ASMR: Exploring the Tingles and Beyond

Have you ever heard or seen something that left your body tingling? A gentle whisper, the crinkle of wrapping paper, the tapping of a finger, or the sound or sight of rushing water? You’re scrolling social media and stumble on a video. Maybe it’s someone mixing paint or tapping their fingernails. Chewing a hamburger, mouth open, into a microphone. Even pretending to do their taxes on camera. You’ve strayed into the realm of ASMR.

Autonomous sensory meridian response (ASMR) refers to the phenomenon in which the perception of certain audio-visual stimuli results in a pleasurable and intense tingling sensation in the neck and on the scalp, often traveling through the rest of the body.

The name “Autonomous Sensory Meridian Response” was conceived in the mid-2000s by an enthusiast who hoped that a clinical sounding name would lend legitimacy to what was, at the time, thought to be a niche experience. Since its discovery, the creation and consumption of online ASMR content has sky-rocketed, with over 500,000 channels and over 2.5 million videos on YouTube dedicated to triggering viewers’ ASMR.

While this sensational phenomenon leaves some in a state of ecstasy, others might not be receptive to ASMR. So, why does this response occur? And who is more prone to it?

Psychologist Susan Albers, PsyD, breaks it down. Autonomous sensory meridian response, or ASMR, is a sensory experience triggered by certain sights, sounds or sensations. It causes a pleasant tingling feeling in your scalp that travels down the back of your neck and throughout your body.

Like getting chills or goosebumps, an ASMR response is involuntary. It’s sometimes referred to as a “brain massage” or even a “brain orgasm,” though most ASMR fans consider the feeling soothing rather than sexual.

The Science Behind ASMR

Psychologists and neurologists acknowledge that the causes and mechanisms of ASMR are understudied and not yet fully understood. However, researchers have recently begun to explore whether the phenomenon has any scientific basis whatsoever.

“What’s interesting about ASMR is that it makes people feel both relaxed and excited at the same time,” Dr. Albers says. “It’s a paradoxical reaction.” So, what causes this phenomenon? Scientists still aren’t sure. The working theory is that it triggers specific regions of the brain associated with relaxation. A 2018 study found that this type of content lit up regions connected to reward and emotional arousal.

It also releases feel-good chemical messengers called neurotransmitters:

• Endorphins excite you and boost your mood.
• Oxytocin makes you feel warm and connected.
• Dopamine reduces stress and promotes calm.

Dr. Albers says ASMR even changes your brain waves. Specifically, it increases the strength of your theta waves, which also tend to go up when you’re focused or engaged in mindfulness exercises like meditation or prayer.

MRI studies reveal that those who experience ASMR have reduced functional connectivity in the default mode network of the brain during resting states. The default mode network is a network of brain regions associated with self-reflection and mind-wandering, and is usually inactive when we are focused on tasks but active when our mind is at rest. Researchers found increased alpha wave activity in participants who experience ASMR, which is associated with meditative states and relaxation. It was also discovered that arousal, which refers to heightened alertness and emotional responsiveness, is a key characteristic of ASMR.

ASMR Triggers: What Makes You Tingle?

While it’s a deeply personal experience, research suggests some triggers are more popular than others. A 2018 study shared a list of actions identified as possible triggers. They were, in order of popularity:

• People speaking softly
• Having your hair played with or brushed
• Whispering
• Close personal attention
• Getting a haircut
• Interaction with your face or head
• Tapping on hard surfaces
• Watching people do focused work
• Scratching sounds
• Water/fluid sounds
• Lip-smacking
• Watching or listening to someone eating

As the list shows, not all kinds of ASMR stimuli are sound-based. Other common types of triggers are:

• Personal attention: These are videos that usually involve a content creator looking directly at the camera, speaking soft words of affirmation or care.
• Clinical: These are videos that are often shot from the recipient’s point of view. For example, a creator may role-play as an aesthetician giving a relaxing facial or as a doctor performing an exam.
• Tactile: The French word “effleurage” comes up frequently in ASMR research. It describes a light touch, like in the context of massage. Some common tactile ASMR triggers include being gently tickled with a feather or playing with slime.

ASMR videos often include binaural sound - an audio recording technique that provides greater depth of sound. The idea is that when you listen through headphones, the sounds closely mimic real-life interactions.

“There’s a lot of trial and error,” Dr. Albers notes. “Certain sounds and sensations are pleasurable to certain people and not to others. So, you have to find the stimuli - if any - that you particularly respond to.”

ASMR Triggers Explained

Who Experiences ASMR?

Only an estimated 10% to 20% of the population experiences ASMR. And research has shown some common characteristics of people who experience the phenomenon.

“A 2022 study found that people who have this sense tend to score higher than average on the personality traits of openness and neuroticism,” Dr. Albers points out. “In other words, the more anxious you are, the more likely you may be to have and enjoy the ASMR experience.”

On the other hand, she notes that many people can’t stand this type of content. You may be more likely to find it overstimulating, annoying or even upsetting if you:

Delving deeper into the fascinating world of ASMR, it becomes evident that this phenomenon is not uniform across the population. A study published in Frontiers in Psychology outlined which of the Big Five personality traits-openness, conscientiousness, neuroticism, extraversion, and agreeableness-were most strongly associated with a sensitivity to ASMR. Given these findings, it could be that those who are open to new experiences might be drawn to ASMR’s novel and unconventional sensory delights. On the other hand, neurotic individuals, with their heightened emotional sensitivity, might find solace in ASMR’s calming effects, using it as a way to ease their stress and emotional tension.

Potential Benefits of ASMR

ASMR was only identified in 2010, so all research into it is fairly recent. Right now, it isn’t an approved clinical treatment for any physical or mental health disorder, but many people use it to do things like relax and cope with stressful situations. It may:

• Boost mood: A 2022 study found that ASMR can decrease feelings of depression. “It’s particularly helpful - and healing - if you don’t feel motivated to do something active because ASMR can be very sedentary,” Dr. Albers says.
• Improve sleep: The same study that looked at ASMR and depression found that ASMR videos may help relieve symptoms of insomnia.
• Lower heart rate: Multiple studies have found that listening to or watching this type of content can help slow your heart rate - even if you’re not sensitive to it.
• Relieve pain: Participants in a 2015 study reported an improvement in symptoms of chronic pain during and for a few hours after an ASMR session. It may also provide headache relief.
• Improve concentration: ASMR shares features with the concept of flow, which is when you feel deeply focused and “in the zone.” People with more triggers may be more likely to hit a high level of flow.

Simply watching ASMR videos can actually lower heart rates, regardless of whether individuals are sensitive to ASMR or not. ASMR might be linked to heightened arousal and a state of focused attention, almost like being in the “zone” or a highly absorbed mental state.

So far, some preliminary research suggests that ASMR may help manage symptoms of insomnia; other small fMRI studies suggest that those who experience ASMR may have subtle brain differences from those who don’t.

“Research is still in the beginning phases, but it’s already clear that there’s a reaction happening on a physiological level,” Dr. Albers reports. “Understanding it better could eventually lead to it becoming a clinically recognized treatment for a wide range of medical conditions.”

Are There Any Risks?

There are millions of free ASMR videos online that you can explore any time, day or night. But is it safe to do so?

“The upside of ASMR is that there are no negative side effects,” Dr. Albers says. Still, there are a few concerns worth knowing about:

• Unregulated content: “Online videos aren’t clinically tested or reviewed, so they vary widely in terms of production and content,” Dr. Albers cautions.
• Immunity: If you tune in to ASMR content too often, you may eventually become less sensitive to it. This is also called habituation.
• Not a standalone treatment: ASMR shouldn’t be used as a treatment or way to manage medical conditions like depression or insomnia. If you’re experiencing these concerns, talk to a healthcare provider about your options - and use ASMR only as a complementary therapy.

Should You Try ASMR?

According to Dr. But some people have this response when they listen to certain sounds. Not everyone responds to ASMR content. But many who do say it makes them less anxious and helps them sleep. However, we still don’t have much evidence about what happens in the brain and the body when this occurs. Some argue that ASMR is simply an example of frisson (French for “shiver”). This is when an intense emotional stimulus - such as a tender moment in a movie - triggers tingling or gives us “the chills”. However, the sense of awe or inspiration felt during a frisson experience is brief, (typically 4-5 seconds). Almost everyone will jump out of their skins if they experience a sudden and loud sound. This is because we’ve evolved to fear what is unpleasant or unexpected, to keep us safe from danger.

Research in ASMR has identified some common triggers, including whispering, tapping and crackling sounds. But we can’t say if these sounds would have the same effect on everyone. ASMR videos often combine these sounds with video and role play known as “personal attention”. This means treating the camera like it is the viewer, speaking and interacting directly with it, and even simulating activities such as brushing hair or applying makeup to the viewer. Studies have found those who respond are typically younger, experience more negative emotions, and are more introverted and critical.

Some research has suggested “expectancy effects” could play a role. However, we still don’t know precisely how ASMR works to induce positive emotions. More than a dozen studies have reported on how the brain behaves during ASMR. But the findings across them are inconsistent and many have a very small number of participants or no comparison group, so we can’t draw conclusions. Studies looking at the body’s response during ASMR experiences have had similarly mixed results. Another theory is that the social or erotic aspects of ASMR videos are a more important trigger than sounds or other stimuli - basically, that it is a kind of sexual arousal.

Without being able to identify universal triggers, it’s also difficult to apply ASMR as an evidence-based tool in therapy. To date, there are no clinical trials that link ASMR with short- or long-term therapeutic effects. So, there’s no harm in ASMR if it helps you relax.

If you’re curious about ASMR but not sure where to start, consider the ASMR Trigger Checklist, based on thorough empirical research. Also, consider looking up some ASMR videos to see if the tingles take over.

ASMR, with its mysterious tingling allure, has a lot more to it than meets the ear or eye. If you’re open to new experiences or a touch neurotic, you might find ASMR particularly appealing and therapeutic. It can uplift your mood, reduce your heart rate, and immerse you in a state of focused attention.

Benefit	Description
Mood Enhancement	ASMR can decrease feelings of depression and uplift your mood.
Heart Rate Reduction	Watching ASMR videos can lower heart rates, regardless of ASMR sensitivity.
Attention Regulation	ASMR might be linked to heightened arousal and a state of focused attention.
Sleep Improvement	ASMR videos may help relieve symptoms of insomnia.
Pain Relief	Participants reported an improvement in symptoms of chronic pain during and after ASMR sessions.