Autonomous sensory meridian response (ASMR) occurs when certain stimuli, including sounds, visuals, or close contact with another person, produce tingling or calm feelings and sensations.

If you’ve browsed YouTube or Instagram in the last several years, you’ve probably encountered many videos labeled “ASMR.”

Whether whispering, tapping, or scratching, something about the sounds or visuals in ASMR clips may tingle your senses.

Here’s what you need to know about the ASMR, how the practice came to be, and how you might use this social media phenomenon to your advantage for various health issues.

ASMR describes the sensation you may get from certain stimuli, including sounds, visuals, or even close contact with another person, whether in person or online.

People who experience ASMR say it feels like a tingling that starts on the head and moves down the back of the neck and sometimes to the rest of the body.

Other people describe it as a calm feeling that washes over their bodies, starting on the scalp and moving downward.

The following audiovisual stimuli, also known as triggers, may produce ASMR:

  • whispering or speaking softly
  • tapping, scratching, or crinkling sounds
  • slow hand movements
  • repetitive tasks
  • close personal attention

The idea of ASMR has been around for a long time, though people didn’t always describe it as such. Our current understanding of ASMR came about in 2007 when people in an online forum began discussing their experiences. It wasn’t until 2010 when YouTuber Jennifer Allen coined the term, and the whole thing took off.

Not everyone experiences ASMR — some find such stimuli have no influence on them or may even have a negative effect, such as annoyance.

To you, ASMR is a feeling. To researchers, it has something to do with how your brain responds to certain stimuli.

In a 2023 study, 30 participants underwent brain imaging in a functional MRI machine while viewing ASMR videos to see what was happening. When the participants felt the classic tingling sensation, their brains showed activity in the areas that control emotion and empathy.

ASMR may cause the brain to release certain neurohormones. People report feeling sleepy, comforted, and relaxed with ASMR and that the neurohormones dopamine, oxytocin, and endorphins are closely associated with these feelings.

Research into ASMR is new and emerging. We still don’t have all the answers, and nothing is scientifically proven. Many people have no effect from ASMR or a negative effect, so any purported benefits do not include everyone.

Still, between anecdotal reports and beginning research, possible benefits could include:

  • Immediate pleasure: For people who experience ASMR shivers and tingles, it can be a pleasurable and relaxing feeling that happens almost immediately with exposure to the stimuli.
  • Improved mood: A 2022 study found that participants had improved mood after exposure to ASMR.
  • Pain relief: A 2019 study found that individuals with chronic pain had a significant decrease in pain after an ASMR experience.
  • Deeper concentration: A “flow state” refers to losing yourself or your sense of time because you’re so deeply concentrated on something. Researchers in 2022 found similarities between ASMR and the type of focus you’d experience in flow.
  • Better sleep: Studies show that ASMR may help promote relaxation and get you and your brain into the right state for deep, healthy sleep.
  • Other benefits: People who enjoy ASMR report reduced anxiety, lower blood pressure, and more. While these align with studies, more research is necessary to support these claims.

Best of all, ASMR is accessible to almost anyone. So, if these benefits sound promising, you can try it for free online and without a prescription.

Not everyone enjoys or benefits from ASMR. Some people report experiencing stress and even sadness with stimuli. Some people feel nothing at all.

And while not harmful, some people may experience “ASMR immunity” if they watch too many videos. This means they have become accustomed to the stimuli and no longer produce that tingling sensation.

As ASMR has gained more attention, researchers have started looking into its potential use for different conditions.

ASMR and attention deficit hyperactivity disorder (ADHD)

ADHD involves difficulty maintaining attention, impulsive behavior, and hyperactivity. Meditation or mindfulness exercises may help with maintaining attention.

This is also a popular genre for ASMR content, with plenty of channels devoted to helping people with ADHD. But there isn’t currently any dedicated research on it.

Studies have suggested that ASMR may enhance flow state (concentration), so there’s a possibility it may help some people who have difficulty focusing.

ASMR and autism

Researchers have looked at ASMR as a potential therapy for autistic people. They found that it may help with anxiety and stress as they relate to emotional self-regulation.

ASMR may also help with calming and soothing after a “meltdown” or period of overstimulation.

Some people may experience overstimulation from sounds, known as misophonia, and fear of sounds, known as phonophobia. In these cases, ASMR may be more harmful than helpful.

In these cases, videos that rely on visual stimuli for the calming effect may be a good substitute for videos that depend on auditory stimuli.

ASMR and sleep

There is a link between ASMR and feelings of relaxation and calm, so it’s only natural to expect that it may help people with sleep issues.

Research from 2023 in this area shows that ASMR may induce the brain waves necessary for sleep while keeping a person relaxed and receptive to rest.

ASMR and headaches

The most common type of headache is the tension headache. As the name implies, tension headaches stem from stress or tight muscles in the head and neck.

While various studies mention that ASMR may help with headaches, no dedicated study has examined their direct relationship.

Consider drinking a glass of water, trying over-the-counter pain relievers, and then switching on an ASMR video to check whether it helps.

ASMR and anxiety

ASMR may or may not help with anxiety. First, it depends on how a person feels after viewing or listening to the audiovisual stimuli.

For those who respond pleasurably to ASMR, research suggests it may slow the heart rate by as much as 3.41 beats per minute and promote a sense of calm.

You can find millions of ASMR videos on the internet. Here are the answers to a few commonly asked questions:

How did ASMR become a sensation?

ASMR started gaining some interest in the mid-2000s.

By 2009, a YouTube user named WhisperingLife started creating whisper videos because she found listening to people whisper relaxing.

In 2011, a subreddit forum called “ASMR: Sounds that feel good” continued to draw more fans of the genre.

More channels had popped up during this time and moved well beyond whispering to whole buffets of audiovisual stimuli intended to give people the tingles.

It continues to grow in popularity.

Why do some people cringe at ASMR?

Not everyone has a pleasant experience with ASMR. For some, sounds may be irritating or stressful. For others, they may have no effect. Many people may cringe at ASMR or find it embarrassing and annoying.

Some people experience misophonia, which means “hatred of sound,” and can trigger the same responses that elicit pleasure in others. Whereas ASMR makes some people feel warm and fuzzy, misophonia may produce an unsettling fight, flight, or freeze response in others.

Why does ASMR make me happy?

Certain sounds or other stimuli may activate parts of the brain that bring about strong feelings of emotion and empathy. Research from 2021 has also shown that ASMR may cause the brain to release hormones that make you feel good.

Once you get in a loop of watching ASMR and feel good, it may become a habit you associate positively with.

Does ASMR work for everyone?

No, some people don’t feel anything when exposed to ASMR stimuli. Others may experience unpleasant sensations or feelings of stress or sadness.

It may take some experimentation to see whether it works for you. Some people may like visual videos better than ones that rely on sounds.

Can you be addicted to ASMR?

You can get too much of a good thing, but watching too many ASMR videos won’t necessarily cause harm.

If it starts to interfere with your everyday life or you feel dependent on ASMR to function, you may want to contact your doctor or therapist to check whether there are other issues at play.

It’s worth mentioning that people who watch too much ASMR or who have developed a problem with their relationship to ASMR may be more likely to become desensitized and develop “ASMR immunity.”

ASMR stands for “autonomous sensory meridian response” and describes the tingling sensation some people experience when exposed to certain stimuli.

It has become incredibly popular online over the last few years. While research is still new, early studies have shown mild to moderate benefits for concentration, sleep, and overall mood.

If you’re curious about how these videos may affect you, try them. You may feel those delightful tingling sensations right away.

ASMR is an individual experience, and more research is necessary to assess the actual benefits beyond entertainment purposes.