Embrace the power of ASMR—autonomous sensory meridian response—to relieve stress and induce better sleep through sound, visual clues, and tactile manipulation using this guide, featuring step-by-step instructions on ASMR best practices for home and professional use alike.

While the term ASMR—autonomous sensory meridian response—was only recently coined, you may have already unknowingly experienced its effects: a psychological feeling of euphoria or calmness, as well as a pleasant physical feeling often manifested as a tingling sensation that begins on the scalp and moves down the body. ASMR is triggered by placid sights and sounds such as whispers, accents, tapping, and crackles. Many people also get a similar reaction from tactile sensations, like poking slime, folding fabric or paper, turning pages, and light facial and head massage. ASMR has been compared to meditation, biofeedback, and hypnosis—but it’s also akin to Zentangle or coloring, in that it is a creative activity that people use to relax and experience positive feelings.

Most of the information on ASMR has been shared on the internet—through Facebook, Reddit, and YouTube videos. But now Brain Tingles: The Secret to Triggering Autonomous Sensory Meridian Response for Improved Sleep, Relaxation, and Head-to-Toe Euphoria compiles the leading and most up-to-date research by a reliable expert and shows you easy and practical tools and scenarios that trigger ASMR both at home, and in professional settings (such as massage therapy, etc.). Let ASMR change your life!

Craig Richard, PhD, first learned the term ASMR in 2013, but has been experiencing its triggers and effects since childhood. He launched ASMRUniversity.com in 2014 to encourage and report about ASMR research and to provide helpful resources to assist with understanding ASMR. He’s the cofounder of the ASMR Research Project and has produced several ASMR podcasts. Richard is a professor in the department of biopharmaceutical sciences at Shenandoah University School of Pharmacy in Winchester, Virginia.

Melinda Lauw is an artist and cocreator of Whisperlodge.