What sounds relax you
ASMR: Relaxing and falling asleep better with sounds
ASMR videos on the internet have been popular for a while. If you are currently looking for a new relaxation technique, try tapping, crackling or manicure films from the ASMR area.
Are you just not calming down? Are you worried about work, an argument with a friend or worrying news? If it is difficult to switch off in the evening and music or reading does not help you, certain noises or visual stimuli may help. For example, those that remind you of your childhood, such as gentle brushing, soft voices or a head massage. Noises and scenes in which you feel security and security. The effect that is supposed to trigger these feelings is called ASMR. What this is all about and how ASMR can affect your psyche.
ASMR: what is it?
ASMR comes from the English-speaking area and stands for:
Loosely translated, the term means something like "independent reaction of the body to sensory stimuli". ASMR is about using sensory stimuli to trigger a specific body reaction, so-called "Tingles“To trigger. This is a kind of goosebump feeling that many also describe as "head tingling" and can extend from the scalp over the spine to the shoulders. Many use ASMR to relax, fall asleep better, or cope with stress.
ASMR can be triggered by acoustic and visual sensory stimuli as well as touch. The triggers are called "Trigger" designated. The most popular triggers are sounds such as:
- Tapping trigger: tapping quickly or slowly with nails or fingertips on various objects
- Water noises (liquid sounds): for example, shake water bottles slowly
- Brushing sounds: for example with the help of a hairbrush
- Scratching sounds: scratching or painting on various objects with nails or fingertips
- Game noises (gamer sounds): e.g. operating a controller
- Whisper noises (Inaudibile Whisper)
- Mouth sounds: for example, smacking your lips
- Hand sounds: for example snipping or rubbing hands together
Visual triggers are, for example, videos in which people calmly close their nails or pretend to massage the viewer. Many ASMR supporters find this personal affection very comforting, even if it is simulated.
ASMR for beginners - this is how relaxation could work
Anyone who has never heard of ASMR may find it strange at first that crackling or smacking should have a calming effect. And that people in ASMR videos brush their hair for minutes, make klock noises with their mouths or whisper softly into the microphone. But if you want to try the technique, try to simply engage with the sounds and visual stimuli. This is the only way to find out whether ASMR is for you.
- Find a quiet place where you can withdraw and be undisturbed - for a few minutes or longer, depending on how long you want to take time for ASMR.
- Put on headphones, preferably so-called "noise canceling" headphones, through which no outside noise can be heard.
- View an ASMR video, for example on YouTube. To first test whether ASMR is for you, you could listen to and watch a test video. For example from YouTuber "ASMR Janina".
Is ASMR Really Relaxing? What science says
Does ASMR even have a demonstrable psychological effect? Some research suggests that the monotonous noises and actions in the clips can be calming and relaxing - but by no means in all people. ASMR can also be irritating to some, upsetting rather than calming them down.
A 2018 study by the British University of Sheffield, led by psychologist Giulia Lara Poerio, found that ASMR videos can reduce the heartbeat and thus put you in a relaxed state. In the study, around 1,000 test subjects were asked to watch three videos in which different triggers could be heard and seen. They should then state how their state of mind has changed. What they weren't told beforehand: One of the three clips was a control video and didn't show any typical ASMR triggers. The result of the study: Compared to the control video, the test subjects tended to feel much more relaxed thanks to the ASMR videos. In addition, the psychologist Poerio examined the pulse and skin resistance in a smaller laboratory experiment in 110 test subjects who were asked to watch ASMR videos. On average, Poerio noticed that the skin conductance increased and the heart rate slowed.
While these studies suggest a relaxing effect, research on the ASMR phenomenon is still in its infancy. In particular, there is no scientific evidence that the videos help people with mental illnesses such as depression or anxiety - even if various providers may claim otherwise. If you experience symptoms of depression, seek urgent psychological help. More information about this.
Ultimately, everything that helps you relax is allowed - be it Benjamin Blümchen stories, fantasy trips or ASMR clips.
5 relaxing places in Baden-Württemberg to slow down
If you can relax better in nature, Baden-Württemberg offers beautiful spots. From Heidelberg to Pforzheim - here are five of our favorite places to relax:
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