If you’ve heard about ASMR but aren’t quite sure what it is or how to experience it, you’re in the right place. This comprehensive guide for beginners will walk you through everything you need to know to start your ASMR journey.
Autonomous Sensory Meridian Response (ASMR) refers to the tingling sensation that typically begins on the scalp and moves down the neck and spine. Often described as “brain tingles” or a “brain massage,” this pleasant sensation is triggered by specific auditory, visual, or tactile stimuli.
Not everyone experiences ASMR, and those who do may find different triggers effective. The phenomenon has gained enormous popularity in recent years, with millions of videos created specifically to trigger this response.
While research on ASMR is still developing, studies suggest that ASMR experiences are associated with reduced heart rate and increased skin conductance—physiological signs of relaxation. Some researchers believe ASMR triggers release endorphins, serotonin, and oxytocin, creating feelings of calm and connection.
A 2018 study from the University of Sheffield found that participants who experienced ASMR showed significant reductions in heart rate while watching ASMR videos compared to those who didn’t experience the sensation. This provides evidence that ASMR has real, measurable physiological effects.
If you’re curious about what might trigger ASMR for you, here are some of the most common stimuli:
Many ASMR videos simulate personal attention through role-plays of:
Ready to try ASMR for yourself? Here are some practical tips to get started:
Create the right environment: Find a quiet, comfortable space where you won’t be disturbed.
Use headphones: Good quality headphones vastly improve the ASMR experience, allowing you to catch subtle sounds and experience binaural effects.
Start with popular triggers: Begin with widely effective triggers like whispering, tapping, and personal attention videos.
Experiment with different creators: Each ASMR artist has a unique style. Try several to find whose approach works best for you.
Be patient: Some people don’t experience ASMR immediately. It might take time to identify your triggers.
Try different times: Many find ASMR most effective when they’re already relaxed, such as before bedtime.
Beyond the pleasant sensation, many people use ASMR as a tool for:
Absolutely. Not everyone experiences the tingling sensation, but many still find ASMR content relaxing. The experience varies widely between individuals.
Some triggers can cause an opposite reaction called misophonia (dislike of specific sounds). This is completely normal and simply means those particular triggers aren’t right for you.
While both can promote relaxation, ASMR is a passive experience triggered by external stimuli, whereas meditation is an active practice of mindfulness.
ASMR is a deeply personal experience, and finding what works for you is part of the journey. Don’t be discouraged if your experience differs from others—there’s no right or wrong way to experience ASMR.
If you’re ready to dive deeper, check out our category pages for specific triggers and techniques, or explore our scientific research section to understand the fascinating neurological aspects of ASMR.
Have you tried ASMR before? What triggers work best for you? Share your experiences in the comments below!