The sound of someone whispering in your ear, crunchy leaves being stepped on, or gently tapping against a surface are just a few of the sounds that may be normal to some and extremely pleasant to others. ASMR has been trending online for years, as ASMR apps and videos continue to rise.
For those who experience this feeling, it can be a pleasurable, tingling sensation. Certain sounds may even provide therapeutic benefits and help improve your overall physical and mental well-being. While research has been limited, researchers continue to find more proven ways that combining ASMR and meditation can provide maximum benefits.
Adding ASMR to meditation creates a powerful tool for relaxation, sleep, and other things.
What Is ASMR?
The autonomous sensory meridian response is a sensory phenomenon that many people experience. This phenomenon may be triggered by audio, visual, or touch stimuli. This may produce a tingling sensation along the back of the neck and scalp. Some people may describe this feeling as something similar to goosebumps or “brain tingles.”
What Triggers ASMR?
Not everyone experiences this sensation. There is a limited study done on what exactly triggers ASMR. For people who experience ASMR, the triggers may vary, but there are some commonalities:
- A whispering voice or talking softly
- The sound of typing on a keyboard
- Intimate/close eye contact or attention
- Slow, repetitive movements
- Gentle sounds of hair being brushed
- Stroking of the head
- Softly tapping against a surface
- Crisp sounds, like fall leaves and cutting fresh vegetables
ASMR and the Brain
This sensation may be a satisfying feeling to people who experience it, but there may be more. Science digs deeper into ASMR by tackling how your body responds to certain stimuli. A study used 10 participants to determine what occurs in the brain during ASMR. Participants were required to watch videos that would trigger these responses.
Once participants felt these responses, the brain showed activity in areas that are responsible for emotions and empathy. The responses also showed activity in parts of the brain responsible for social interaction with other people and equally related activities.
The brain may also release neurohormones that promote sleep and relaxation.
Are There Benefits of Experiencing ASMR?
Many people seek out ASMR videos for their pleasure because of what it triggers. While the feeling may be pleasurable, some things are deeper than the surface. If you’re one of the individuals who get this response to certain stimuli, you might have noticed some benefits.
Scientists are still researching how ASMR works and all of its possible benefits. While the findings are limited, information on the subject continues to grow. This subject is quite difficult to study because it’s not something that can be seen or felt. Because not every individual experiences ASMR, testing is limited.
Here are a few of the possible benefits:
Reduces heart rate
A study from 2018 compared responses to ASMR stimuli in two groups. Those who claimed to experience the tingling sensation saw a reduced heart rate and increased skin conductance when exposed to triggers. Skin conductance refers to how much an individual sweats. Heart rate is reduced because the body begins to relax when experiencing ASMR.
A study like this shows that ASMR can be both relaxing and stimulating to the body, which are great benefits for the body to experience throughout the day.
Lowers levels of stress and anxiety
Some studies show that people who experience ASMR tend to have higher levels of anxiety. This seems to be the most logical finding, as people who have sought out ASMR content usually use it for therapeutic purposes. While this is still true, ASMR may have anxiety-reducing effects.
Improves sleep quality
ASMR can also help people sleep better. While evidence to completely measure its effectiveness is limited, researchers have found that people who experience it often seek out ASMR videos to sleep better. This is a great natural remedy who people who can’t fall asleep due to sleep problems like insomnia or sleep deprivation.
The calming effect of ASMR can help relax the body and prepare you for restful sleep. It accomplishes this by increasing the production of neurohormones and endorphins that promote sleep.
Helps with chronic pain
Anything that makes you feel good has the power to stop the pain, even if the relief is only temporary. These sensations are also said to help people with chronic pain, especially if you are still experiencing pain in the early stages of your diagnosis.
ASMR researcher Craig Richard believes that ASMR releases various chemicals in the brain. Nobody understands what exactly triggers brain tingles but Richard believes that this is from the release of endorphins. Endorphins help mask things like pain while inducing pleasure.
ASMR and Mindfulness
You may wonder how this tingling phenomenon is related to mindfulness. Mindfulness and ASMR share similar characteristics. Mindfulness is being able to self-regulate the way you respond to things while being fully aware of the present moment. Some researchers suggest that mindfulness requires some type of sensation or feeling.
On the other hand, ASMR requires being fully captivated at the moment—going hand-in-hand with mindfulness. People who watch these videos also need to reach a level of focus because this sensation requires you to listen and be attentive.
Meditating with ASMR
The research into how ASMR may work, or how it may benefit physical and mental health is currently limited. However, it is apparent that for those who experience it, ASMR is relaxing and pleasurable.
If you experience tingles, you should consider using them to your advantage. Keeping a regular meditation practice in your routine is a proven tool for the following:
- Relaxation
- Stress and anxiety relief
- Good mental health
- Better sleep
Combining both ASMR and meditation could increase these benefits. Try these ASMR meditations on BetterSleep to get started:
ASMR Whispered Body Scan
A body scan in meditation involves feeling every part of your body and noticing each sensation you experience. This is an effective meditation technique used to relax and focus on the present moment. In this meditation, you’ll be guided through the body scan by a soft, gentle whisper.
As with all meditations, you will be guided to find a comfortable position to meditate in. For body scans, you are advised to lie down on a flat surface. The bed or floor are common choices. Next, you are encouraged to focus on your breath. This is followed by a complete body scan, assessing the body from head to toe.
ASMR Whispered Secret Garden
After a long day, there are so many things you can do to wind down. If you want to be transported from your day and its worries, this is the perfect meditation for you. This meditation allows you to still experience ASMR while you enjoy the benefits of meditation.
Try this whispered journey through a soothing garden.
ASMR Whispered Stillness
Use this meditation to benefit from ASMR whispers while practicing being still. This helps you to prepare for better sleep. Sometimes, movement and not bringing focus to what your body is physically doing can cause you to stay awake. This meditation helps you pause all of these movements and just be still.
Wrapping Up
ASMR is what you make of it. If you enjoy the sensation and find it relaxing, you should try using it to your advantage. Finding different ways to relax your body is important. After all the work your body does throughout the day to function, relaxation is necessary to rejuvenate it for the next day. Continuous days of no sleep or relaxation can be harmful to your health.
ASMR and meditation both have benefits that have been proven to help people with mental health problems like anxiety and stress, as well as physical problems like chronic pain. Pairing these two can provide you with maximum benefits.
The BetterSleep app has various options for meditations that you can use to help promote stress relief, a better mood, and sleep. Set up the perfect ASMR sleep environment and drift off into restful sleep.
