ASMR: Meaning, examples, benefits, and how to practice

Reviewed by Susan Radzilowski, MSW, LMSW, ACSW

Written by

therapist.com team

Last updated: 03/14/2025

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What is ASMR?

ASMR stands for autonomous sensory meridian response. It describes a pleasant, tingly feeling some people feel when triggered by specific sounds, visual cues, or gentle movements.¹

The phenomenon entered the mainstream through YouTube, starting in 2009 when the very first ASMR video was uploaded to the platform.² Since then, it’s evolved into a massive online community. Some of the biggest channels now feature elaborate role-plays and high-tech audio equipment. A handful even include virtual reality experiences that attract millions of views.

What does ASMR feel like?

People who experience ASMR describe it as a tingling, static-like feeling.³ These tingles usually start in the same spot—the back of the head and neck.⁴ When it’s particularly intense, some people feel it move down their spine, or even spreading to the arms or legs. The overall feeling is often described as deeply calming and relaxing.⁵

Some researchers have compared ASMR to tactile auditory synesthesia.⁶ In this condition, sounds create physical sensations, similar to the pleasant feeling some people experience when they shiver. But surprisingly, ASMR doesn’t seem to overlap with some other, similar sensory experiences like music-induced chills (“frisson”).⁷

Examples of ASMR triggers

ASMR is a subjective experience, meaning different people respond to different triggers.⁸ The most common triggers appear to be whispering, personal attention, crisp sounds, and slow movements. Studies show these four categories affect over 50% of ASMR-sensitive people.⁹

Beyond these four categories, other triggers can include:¹⁰

• Repetitive movements
• Task demonstration
• Role-playing
• Ear-to-ear vocals
• Hair touching
• Smiling
• Airplane noise
• Vacuum cleaner noise
• Laughing

Who experiences ASMR and why?

Not everyone experiences ASMR.¹¹ It’s estimated that as much as 20% of the population experiences it, though it’s even more common among those who also experience synesthesia.¹²

The reason only some people experience it may have to do with differences in brain function. Studies have found that people who experience it tend to have less connectivity between their frontal lobes and the parts of their brain responsible for attention and sensory processing.¹³

Some researchers have also proposed that ASMR is linked to humans’ evolutionary past. They suggest it imitates a form of “social grooming.”¹⁴ The theory states that because this trait no longer serves a purpose, a large portion of the population evolved to not experience it.

People who experience ASMR also often share certain personality traits. They tend to be:

• More open to new experiences¹⁵
• Less organized and goal-oriented
• More likely to experience negative emotions
• Higher in levels of mindfulness¹⁶

Together, these brain and personality differences help explain why only some people experience ASMR, while others might find the same content boring or even uncomfortable.

Is ASMR good for you?

ASMR triggers measurable physical and mental responses, including a slower heart rate and changes in skin conductance. ¹⁷ Together, these measures suggest it may lower stress. However, there is some skepticism about the source of these changes, and whether they could be the result of a placebo effect.

ASMR isn’t fully understood scientifically, and much more research is needed into the topic. Caution is advised, especially for those who experience misophonia or sensory processing sensitivities that may find the experience unsettling.

Mood enhancement

ASMR shows some potential for improving mood. In one study, 80% of participants reported that it had the ability to affect their mood.¹⁸ During viewing, participants scored their mood as 78 out of 100 on average. The effects lasted for several hours after viewing the content.

The same study showed that ASMR could have benefits for those with depression:

• Of study members with moderate to severe depression, 69% reported already using ASMR to manage their symptoms
• Participants with depression showed greater immediate mood improvements compared to those without
• 50% of participants reported improved mood after ASMR sessions even when they didn’t experience the signature tingling sensation

Pain management

ASMR may also help with chronic pain management. The same study mentioned above found that:

• Some people with chronic pain experience significant relief during sessions
• The pain-relieving effects can last up to three hours after watching the content

Flow state connection

ASMR sensitivity appears to also be linked to “flow state,” a mental state of deep focus and concentration. People who easily enter flow states tend to be more responsive to ASMR triggers. This connection might explain why it can be effective at promoting relaxation and focus in some people.

Relaxation

Unlike similar sensory experiences, such as the chills you might get from music or grand scenarios, ASMR appears to be both calming and activating at the same time.¹⁹ While some people use ASMR videos to help them fall asleep, the content may be able to help with a wider range of concerns in the future.

ASMR as “therapy”

Scientific research on ASMR is still in its early stages, but public interest has surged ahead of the evidence. Despite ASMR lacking rigorous scientific validation, many people are already using it as a form of self-administered complementary therapy.²⁰

It’s important to note that ASMR is not a recognized therapy treatment. Health care professionals don’t prescribe or administer it. And its effects, whether helpful or harmful, aren’t yet understood. Some promising early research suggests it could have real benefits.²¹ But caution is needed, especially in the case of people with misophonia and other conditions that heighten sensory sensitivities.

While some people may find ASMR helpful as a complement to traditional treatments, it shouldn’t be used as a substitute for proper care under professional guidance.

Consult a mental health professional before incorporating ASMR into your wellness routine. They can help you build a toolbox of self-care resources and make the best plan for your specific mental health needs.

How to practice experiencing ASMR

If you’re interested in exploring ASMR, the easiest way to start is by searching YouTube. There are millions of videos available featuring different triggers and styles.

However, it’s important to remember that some people may find certain triggers unpleasant or even distressing. This is particularly true for people with misophonia or sensory processing sensitivities. Proceed with caution, and don’t hesitate to contact a therapist before beginning if you have any concerns.

If you feel confident that you’re ready to pursue ASMR, there are a few ways you can optimize your experience:

Focus on the most effective triggers, which have been identified as:²²

• Whispering (triggers response in 75% of sensitive individuals)
• Personal attention videos (69%)
• Crisp sounds (64%)
• Slow movements (53%)
• Repetitive movements (36%)

Create the right environment, which typically requires:

• A quiet, relaxed setting
• Quality headphones
• Minimal distractions
• Comfortable temperature and lighting

Time it right. Many ASMR enthusiasts find success by:

• Engaging with the content at the end of the day (before bedtime)
• Setting aside dedicated time for the experience
• Trying different times of day to find what works best

Start with shorter videos to avoid overwhelming yourself. You may also want to:

• Experiment with different content creators, as individual styles vary
• Try new or unpredictable content, as some people respond better to unexpected triggers
• Be patient—while many people first experience ASMR in childhood (between ages five and ten), others discover their sensitivity as adults²³
• Don’t force it—not everyone experiences ASMR, and that’s perfectly normal

If you’re trying to use ASMR to manage stress, sleep issues, or other concerns, you may need some extra help from a mental health professional. Visit our directory to find a qualified therapist in your area who can assess your specific needs and recommend the best treatment options.