Pain is incredibly difficult to categorize. It’s meant to tell us when something is wrong. Yet, as described in multiple posts, it can persist long after the trauma or injury has passed. And our brains have impressive powers to modulate the perception of pain. It can exacerbate or minimize depending on what we are experiencing at the time.
Anxious, angry, overwhelmed, tired, frustrated, or being scared releases a cascade of hormones, neurotransmitters and inflammatory markers through the sympathetic nervous system that keeps us in a fight or flight mode, worsening pain.
When we are calm, relaxed, happy, fulfilled, satisfied, or hopeful the parasympathetic nervous system kicks in counteracting all the reactions, promoting balance and comfort.
Just because the brain controls pain doesn’t mean we can’t influence how we feel that pain.
We’ve discussed multiple ways this can be done.
- exercise
- meditation
- social interactions
- deep breathing
- laughing
- positive thinking
- alter the focus
- artwork
- music
- a good nights sleep
When the brain is happy pain gets muted.
There’s been a lot of hype- one more way should be added to the list- ASMR- autonomous sensory meridian response.
When this happens a nice, tingly feeling from the scalp down the spine occurs. In essence it’s a brief episode of mild euphoria with paresthesia or a change in sensation.
Research has shown this is a real phenomena. Functional magnetic resonance imaging (MRI) of those who are experiencing ASMR show different areas of the brain are activated:
- Dorsal anterior cingulate cortex (dACC). The area associated with caring for others and social cognition.
- Medial prefrontal cortex (mPFC) . The area associated with self-awareness, social cognition and social behaviors. It’s here that oxytocin binds to mPFC receptors and promotes relaxation, trust, connection to others.
- Nucleus accumbens (NAcc). The area associated with feelings of reward, satisfaction and other positive emotion.
These are significant because they are all parts of the brain that respond when we are giving care or receiving it, which then releases dopamine, endorphins, and oxytocin. All result in a more positive, uplifting attitude.
It is not sexual, but it can elicit a sensual feeling in 5 percent of respondents. It’s a response that helps us to feel good and relax. Just like all the other mind over matter practices.
But not everyone can experience ASMR. It’s unclear why. But some of us have felt a pleasant chill and tingle in response to smells, touch, hearing or seeing a powerful, emotional musical piece or movie. And each trigger may illicit a different level of response.
Sounds. Some repetitive noises promote calm and relaxation for many.
- Whispering. According to a recent study this is a common trigger.
- Blowing. Like a whisper they resemble a gentle wind. Another popular trigger.
- Scratching. Not everyone enjoys this one.
- Tapping. Maybe why so many of us like to tap our nails?
- Page turning. Repetitive sounds are the top five most popular triggers. Here the crinkling noises from turning a magazine, book or newspaper page can soothe and calm. It may be why I still prefer them to digital.
- Writing. A lost art in this day and age. Potentially the repetitive nature or the sounds pen or pencil makes on paper.
- Typing. Ever notice how you can get lulled to sleep when typing on the keyboard? Acrylic nails heighten the response.
- Humming. Chewing. Buzzing. These may make you calmer or set your teeth on fire. You’ll have to decide.
- Water. The sound of running water is a classic way to relax. According to the National Sleep Foundation it can even improve sleep if kept on all night.
- Ticking clock. The brain perceives the regular repetition soothing.
- Cat purring. An oddly soothing sound that can promote sleep.
Physical. A more hands on sedation.
- Hair play. Brushing your own hair or having someone do it for you can be relaxing and calming. It may be why we like getting our hair cut and groomed.
- Massage. No explanation needed here.
- Ear brushing. Sounds strange but actually can be soothing. May also activate the vagus nerve. Makeup and shaving brushes work great.
Situational. Certain activities or environments might act as a trigger.
- Certain words. Especially those with the letters S, P, and K soothe when whispered. Or those that bring back positive memories.
- Personal attention. Interacting with others, feeling included, needed, respected can be powerful triggers.
- Grooming. Taking care of others needs or our own can be comforting and soothing. Even our fur babies.
- Intimacy. Not sexual, but the feeling of closeness, trust, sharing.
Visual. Seeing and watching can be a great way to trigger an ASMR response.
- Looking into someone’s eyes. I was always taught to keep eye contact when interacting. It meant I was interested, engaged and attentive.
- Hand movements. Repetitive soft gentle movements can be relaxing.
- Watching someone concentrate on painting, reading, performing, or singing. This combines multiple triggers- noises, visual, and soft speaking.
- Light patterns. It might be why stars can be relaxing.
- Paint mixing. Sounds crazy, but actually watching someone mix paint can trigger an ASMR response.
Ready to start?
- Find your triggers. Not everyone responds to the same stimuli so finding yours is essential. Notice what, if anything, you touch, feel, see or hear gives you a tingly, pleasurable feeling.
- Find a quiet spot and concentrate on different ways to trigger a response. Reading, brushing your hair, gently brushing your fingers over your arm, humming, whispering to yourself positive affirmations.
- Watch ASMR videos. There are vast numbers of videos that cover a wide range of visual, audio and situations to trigger an ASMR response. Adding a pair of headphones may help to trigger or enhance the feelings.
Although the research is new it does show ASMR has benefits:
- An almost immediate pleasurable and relaxing feeling after exposure to a stimulus.
- 80% improved their mood after exposure.
- Many had up to 3 hours of pain relief.
- Deeper concentration or a “flow state” – when your concentration or focus is so great you lose your sense of time and awareness.
- Releases endorphins, dopamine, oxytocin that encourage bonding, relaxation, calm and uplifting feelings.
- Better sleep. ASMR may help get your body and brain in the right state for a deep sleep by promoting relaxation and theta brainwaves.
- It may reduce anxiety. Studies show it can reduce heart rate by 3.4 beats.
- Help headaches. It’s been reported to decrease tension headaches
- Improve depression. May activate parts of the brain that stimulate feelings of empathy and emotions by releasing feel good hormones.
It’s one more option that’s easy to try and see if it works for you.
-https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0196645
-https://www.healthline.com/health/autonomous-sensory-meridian-response#asmr-uses
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380153/#:~:text=Those%20suffering%20from%20symptoms%20of,of%20pain%20had%20been%20improved.
-https://bi.tbzmed.ac.ir/Article/bi-17613
-https://bi.tbzmed.ac.ir/Article/bi-17613
-https://www.healthline.com/health/asmr-triggers#how-it-works