How Does ASMR Work?

ASMR (Autonomous Sensory Meridian Response) is a unique phenomenon that causes a pleasant tingling sensation in response to certain sounds, visuals, or personal attention triggers. Millions of people turn to ASMR videos for relaxation, sleep aid, and stress relief, but how does it actually work?

The ASMR Tingling Sensation

The signature tingling sensation of ASMR typically starts at the scalp and moves down the neck, shoulders, spine, and sometimes even the arms and legs. People who experience ASMR often describe it as a “brain massage,” a warm, pleasant shiver, or a wave of relaxation that flows through the body. This sensation is involuntary and usually occurs in response to specific triggers.

For many, ASMR tingles create a state of deep calm similar to meditation, hypnosis, or progressive muscle relaxation. Some compare the feeling to the pleasant chills experienced when listening to emotionally moving music. However, not everyone experiences tingles. Some people may still find ASMR videos relaxing without feeling any physical sensations.

The intensity and duration of ASMR tingles can vary depending on the person and the specific trigger. Some people experience only a brief wave of tingles, while others can maintain the sensation for minutes at a time. ASMR is also highly context-dependent—someone might experience strong tingles from a particular trigger one day but feel nothing from the same stimulus another day.

What Triggers ASMR?

ASMR is triggered by specific stimuli that vary from person to person. Some of the most common triggers include:

  • Soft Speaking & Whispering – Gentle voices, whispered words, and slow speech patterns create a soothing effect.
  • Tapping & Scratching – Repetitive tapping on wood, glass, or plastic, as well as gentle scratching sounds, can be deeply satisfying.
  • Personal Attention – Videos where the ASMRtist “cares” for the viewer, such as pretending to do their makeup, examine their eyes, or brush their hair, simulate real-life comfort and relaxation.
  • Crinkling & Paper Sounds – The sound of crinkling paper, plastic wrappers, or turning book pages can create a relaxing sensory experience.
  • Eating Sounds – Crunching, slurping, and chewing noises from food-based ASMR videos can be both intriguing and soothing.
  • Nature Sounds – Rainfall, ocean waves, crackling fire, and other environmental sounds often induce relaxation and sleep.
  • Visual Triggers – Slow, repetitive movements, such as hand gestures, light tracing, or soap cutting, can be just as effective as audio triggers to make ASMR work.

How Does ASMR Affect the Brain?

Although ASMR has been widely studied in recent years, scientists are still trying to understand exactly how it works at a neurological level. Several brain imaging studies have provided valuable insights into the effects of ASMR on brain activity.

Research using fMRI (functional magnetic resonance imaging) suggests that ASMR activates key areas of the brain associated with relaxation, emotional regulation, and social bonding. These areas include:

The medial prefrontal cortex (mPFC) is linked to decision-making, self-reflection, and emotional regulation. It is also involved in feelings of comfort and trust, which may explain why ASMR often feels like a safe and soothing experience.

The nucleus accumbens – A critical part of the brain’s reward system, this area is responsible for releasing dopamine, a neurotransmitter associated with pleasure and motivation. The activation of this region suggests that ASMR may create a sense of reward and satisfaction similar to listening to enjoyable music or engaging in social bonding.

The default mode network (DMN) becomes active when the brain is at rest and engaged in introspective thoughts. The activation of the DMN during ASMR suggests that it induces a state of mental relaxation and detachment, making it an effective tool for unwinding.

In addition to brain activity, ASMR appears to trigger the release of several chemicals that promote relaxation and well-being:

Dopamine – Often referred to as the “feel-good” neurotransmitter, dopamine is released during pleasurable activities. The rewarding feeling associated with ASMR may be due in part to dopamine’s effect on the brain.

Oxytocin – Sometimes called the “love hormone” or “bonding hormone,” oxytocin is released during social interactions, such as hugging or receiving personal attention. This could explain why personal attention ASMR triggers, such as roleplays or whispering, feel so comforting and intimate.

Endorphins – ASMR may also stimulate the release of endorphins, the body’s natural painkillers and mood boosters, contributing to the sense of relaxation.

ASMR for Stress and Sleep

One of the most common reasons people watch ASMR videos is to manage stress and anxiety or to help with falling asleep. The deeply relaxing nature of ASMR content helps shift the brain into a parasympathetic state, which is responsible for rest and recovery.

The autonomic nervous system controls involuntary bodily functions, including heart rate, breathing, and digestion. It has two main branches, the sympathetic nervous system, which triggers the “fight or flight” response in stressful situations and the parasympathetic nervous system, which promotes relaxation, digestion, and recovery (often called the “rest and digest” state).

ASMR appears to activate the parasympathetic nervous system, reducing heart rate and lowering levels of cortisol (the stress hormone). This physiological response is similar to what happens during deep breathing, meditation, or mindfulness exercises, making ASMR an effective tool for calming the mind and body.

ASMR videos are commonly used as a sleep aid because they help:

Reduce overactive thoughts – The slow, repetitive nature of ASMR triggers helps the mind shift focus away from stress and into a relaxed state.

Lower heart rate and breathing rate – Studies have shown that ASMR content can slow down physiological responses, making it easier to drift off to sleep.

Create a bedtime routine – Many people incorporate ASMR videos into their nightly routine, conditioning their brain to associate ASMR with sleepiness.

For best results, watching ASMR with dim lighting and at a low volume can create the perfect sleep-inducing atmosphere.

Why Doesn’t ASMR Work for Everyone?

Not everyone experiences ASMR tingles, and scientists are still researching why. Some possible explanations for why include:

Neurological differences – Brain imaging studies suggest that people who experience ASMR may have greater connectivity between sensory and emotional processing areas of the brain.

Personal sensitivity – Some people have a higher sensitivity to sensory input, making them more likely to experience ASMR.

Exposure and conditioning – Many people who don’t initially experience ASMR tingles can develop a response over time by regularly watching ASMR videos.

Interestingly, some individuals experience the opposite of ASMR, a phenomenon called misophonia, where certain sounds (like chewing or whispering) trigger irritation or discomfort instead of relaxation.

The Science Behind ASMR is Still Evolving

Although ASMR has gained mainstream popularity, scientific research is still in its early stages. Ongoing studies are exploring whether ASMR can be used for therapeutic applications, such as reducing symptoms of anxiety, depression, PTSD, and chronic pain. Some researchers are even looking into its potential benefits for neurodivergent individuals, such as those with autism or ADHD, who may process sensory stimuli differently.

Whether you experience tingles or simply enjoy the calming atmosphere, ASMR has proven to be a powerful tool for relaxation, stress relief, and better sleep. By activating pleasure centers in the brain, lowering heart rate, and triggering deep relaxation, ASMR continues to provide comfort to millions worldwide. As research progresses into what makes ASMR work, we may gain even deeper insights into its neurological and psychological benefits.