ASMR stands for Autonomous Sensory Meridian Response, a term used to describe a tingling, calming sensation that typically begins on the scalp and can spread down the neck, spine, or limbs.
People often describe it as a gentle, wave-like feeling that induces deep relaxation and a sense of well-being.
While not everyone experiences ASMR, for those who do, it can be a powerful tool for reducing anxiety, improving mood, and even aiding sleep.
This sensation is typically triggered by specific auditory or visual cues, such as whispering, soft tapping, or focused tasks.
Over the last decade, ASMR has gained massive popularity online, with millions of videos dedicated to recreating these experiences.
Did you know? The term ‘ASMR’ was coined in 2010 by a woman named Jennifer Allen when she started a group on social media to find people like her who felt these sensations. She hoped that giving a proper term to the feeling would make the experience more credible in the eyes of researchers and skeptics.
What Does ASMR Feel Like?
People who experience ASMR often report a pleasurable tingling that begins at the crown of the head and flows downward.
This sensation may feel like a soft wave or gentle pins-and-needles and is typically associated with a state of calm, sleepiness, or emotional comfort.
The feeling is often compared to frisson (the chills from music), but ASMR is usually longer-lasting and more relaxing.
Viewers of ASMR videos commonly describe feeling emotionally soothed, nurtured, or cared for—especially when the video includes close-up personal attention or soft-spoken voices.
Not everyone experiences ASMR, and some may discover their response only after encountering a specific trigger later in life.
What Triggers ASMR?
ASMR is highly individualized, and different people respond to different types of stimuli. Triggers are typically:
Auditory
- Whispering or soft speaking
- Tapping (e.g., on wood or plastic)
- Crinkling paper
- Brushing or scratching sounds
Visual
- Slow hand movements
- Watching someone focus on a task (e.g., drawing, folding towels)
- Roleplay (e.g., medical exams or makeup application)
Tactile (Real or Imagined)
- Hair brushing
- Massage
- Personal attention scenarios
ASMR content creators, known as ASMRtists, often film using high-quality microphones (sometimes binaural) to emphasize subtle sounds.
Many videos are roleplays or demonstrations intended to recreate real-life calming experiences. People often explore different types until they discover what triggers work for them.
Benefits of ASMR
Many people use ASMR videos specifically to unwind, fall asleep, or ease emotional discomfort.
Sleep
Research suggests that around 41% of people watch ASMR videos to help them sleep (McErlean & Banissy, 2017).
Anxiety and Mood
Studies have shown ASMR may improve mood and reduce anxiety, especially in individuals who are more prone to depression or high in neuroticism (Barratt & Davis, 2015; Poerio et al., 2018).
ASMR videos may serve as a form of emotional self-regulation, helping viewers feel cared for and grounded.
Pain Relief
Some individuals with chronic pain report that ASMR helps reduce discomfort for several hours after watching a session (Barratt & Davis, 2015).
Though this area is still under-researched, it shows promise for therapeutic applications.
Stress Reduction
ASMR can lead to a noticeable decrease in heart rate (Poerio et al., 2018), mimicking the relaxation that occurs before sleep.
Many people report lower stress levels and increased calmness after watching ASMR.
What does the science say?
Brain imaging research finds ASMR activates key regions linked to reward, emotion, and social bonding, such as the nucleus accumbens, amygdala, prefrontal cortex, and insula (Sakurai et al., 2023; Lochte et al. 2018).
This suggests that ASMR may mimic the brain’s response to real-life social connection. These overlaps also align ASMR with neural circuits involved in empathy and musical “frisson” (chills).
ASMR also induces a calming physiological response. Studies report reduced heart rate and decreased negative mood or anxiety during ASMR experiences (Poerio et al., 2018).
Yet it simultaneously heightens alert attention: tingles often coincide with increased skin conductance and pupil dilation (signs of arousal), as well as EEG shifts (higher beta, lower alpha/theta power) indicating focused but relaxed attention (Valtakari et al., 2019; Engelbregt et al., 2022).
A brain imaging study by Smith et al. (2017) found that people who experience ASMR have weaker connections in the brain’s default mode network (DMN), which is active during rest and self-reflection.
They also showed stronger links between occipital, frontal, and temporal regions. These patterns may help explain why ASMR triggers create such strong emotional and sensory effects.
ASMR’s focused, gentle attention resembles mindfulness – in fact, a brief body-scan meditation before ASMR was shown to intensify tingles, highlighting the role of mindful attention (Glim et al., 2022).
Does Everyone Experience ASMR?
No. ASMR is a subjective phenomenon—not everyone feels the tingles or calming effects.
Some people may experience it in childhood without realizing it has a name, while others discover it later in life.
It’s unclear what percentage of the population is responsive to ASMR, though it’s widely acknowledged that there is significant individual variation.
If you’re unsure whether you experience ASMR, you can explore various trigger types online to see if any produce a response.
Is ASMR Sexual?
Despite the nickname “brain orgasm,” ASMR is not a sexual experience for most people.
The confusion often comes from the close-up, intimate nature of ASMR videos (e.g., whispering, eye contact, or roleplay), but the emotional and physiological responses are generally more akin to relaxation or comfort than arousal.
ASMR enthusiasts typically view the practice as a form of self-care or stress relief.
How Popular Is ASMR?
ASMR has exploded in popularity, particularly on YouTube, TikTok, and Spotify.
Some ASMRtists have millions of followers and earn significant income through ad revenue, sponsorships, and Patreon.
There are thousands of ASMR videos available—ranging from food eating to no-talking sleep aids—and more are uploaded daily.
Should You Try ASMR?
If you’re looking for a calming, non-invasive way to unwind, ASMR might be worth exploring. Its benefits may include reduced stress, improved sleep, and enhanced mood.
While it doesn’t work for everyone, trying a variety of trigger types may help you discover what—if anything—elicits the response in you.
References
Barratt, E. L., & Davis, N. J. (2015). Autonomous Sensory Meridian Response (ASMR): a flow-like mental state. PeerJ, 3, e851.
Engelbregt, H. J., Brinkman, K., Van Geest, C. C. E., Irrmischer, M., & Deijen, J. B. (2022). The effects of autonomous sensory meridian response (ASMR) on mood, attention, heart rate, skin conductance and EEG in healthy young adults. Experimental Brain Research, 240(6), 1727-1742.
Fredborg, B. K., Clark, J. M., & Smith, S. D. (2018). Mindfulness and autonomous sensory meridian response (ASMR). PeerJ, 6, e5414.
Fredborg, B., Clark, J., & Smith, S. D. (2017). An examination of personality traits associated with autonomous sensory meridian response (ASMR). Frontiers in psychology, 8, 247.
Glim, S., Braun, L., Hayd, S., Kuenz, A., Rosak, F., & Vom Bruch, J. (2022). Body scan meditation enhances the autonomous sensory meridian response to auditory stimuli. Perception, 51(6), 435-437.
Lochte, B. C., Guillory, S. A., Richard, C. A., & Kelley, W. M. (2018). An fMRI investigation of the neural correlates underlying the autonomous sensory meridian response (ASMR). BioImpacts: BI, 8(4), 295.
McErlean, A. B. J., & Banissy, M. J. (2017). Assessing individual variation in personality and empathy traits in self-reported autonomous sensory meridian response. Multisensory Research, 30(6), 601-613.
Poerio, G. L., Blakey, E., Hostler, T. J., & Veltri, T. (2018). More than a feeling: Autonomous sensory meridian response (ASMR) is characterized by reliable changes in affect and physiology. PloS one, 13(6), e0196645.
Smith, S. D., Katherine Fredborg, B., & Kornelsen, J. (2017). An examination of the default mode network in individuals with autonomous sensory meridian response (ASMR). Social neuroscience, 12(4), 361-365.
Valtakari, N. V., Hooge, I. T., Benjamins, J. S., and Keizer, A. (2019). An eye-tracking approach to autonomous sensory meridian response (ASMR): The physiology and nature of tingles in relation to the pupil. PLoS One 14:e0226692.
Further Reading
