你有没有这样的感觉？在听到某种特定的声音时，感到大脑放空，一种酥酥麻麻的感觉从头顶蔓延至脊柱，产生一种微妙的愉悦感？
Have you ever felt a subtle sense of pleasure spreading from the top of your head down to your spine while hearing a specific sound?
这种独特的感觉，正是ASMR（Autonomous sensory meridian response，缩写ASMR），即自发性知觉经络反应，一种通过特定声音触发的愉悦反应。
This unique sensation is known as ASMR（Autonomous sensory meridian response）, a pleasurable response triggered by specific sounds.
与传统的白噪音不同，ASMR是一种通常通过听觉或视觉刺激引起的，通常伴随头皮、身体其他部位的愉悦感和刺痛感或酥麻感。
1.ASMR的魔力
The Magic of ASMR
ASMR是一种促进心理健康和恢复心灵和谐的方法。它通过分散人们对痛苦想法的注意力，这让人们通过专注于当下来减少沉思，从而产生放松甚至兴奋的感觉。
ASMR is a method that promotes mental health and restores inner harmony. It distracts people from painful thoughts, allowing them to focus on the present and reduce rumination, which can lead to feelings of relaxation and even excitement.
ASMR可以用来调节情绪，达到放松的效果。
ASMR can be used for emotional regulation to achieve a relaxing effect.
关于ASMR的心理学研究表明，ASMR经历与心率降低和催产素水平升高有关——这是一种与亲密、信任和放松相关的激素。
Psychological research on ASMR have linked ASMR experiences to a reduction in heart rate and increased levels of oxytocin, a hormone associated with intimacy, trust, and relaxation.
ASMR被广泛应用于减轻压力和助眠。
ASMR is widely applied in reducing stress and improving insomnia.
来自英国伯恩茅斯大学的心理学家们提出ASMR的作用就好像服用了安眠药一样！研究发现使用ASMR睡眠的人睡眠质量比之前未使用ASMR时更好，压力水平更低，注意力更集中。
Psychologists from Bournemouth University in the UK suggest that ASMR functions akin to taking sleeping pills! Research has found that individuals who use ASMR for sleep experience better sleep quality, lower stress levels, and more concentrated attention compared to when they did not use ASMR previously.
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2.ASMR的类型
Type of ASMR
ASMR的世界是丰富多彩的，博主们各展其才，创作了各种类型的ASMR内容。
The world of ASMR is rich and diverse. Video bloggers showcase their talents, creating a wide range of ASMR content.
耳语声。有些博主擅长耳语，他们的声音轻柔而亲密，仿佛在你耳边低语，让人感受到一种特别的安慰和放松。
The sound of whispering. Some bloggers excel at whispering, their voices soft and intimate, as if murmuring right into your ear, providing a unique sense of comfort and relaxation.
模拟敲击和摩擦声。另一些博主则专注于呈现敲击和摩擦声，他们用各种工具和物品制造出清脆或柔和的声音，为听众带来一种独特的听觉享受。
The simulated sound of tapping and rubbing. Other bloggers focus on showing tapping and rubbing sounds, using various tools and objects to create crisp or soft sounds, providing listeners with a unique auditory experience.
模拟自然声。一些博主模拟自然界的声音，如雨声、水流声、海浪声，这种声音让人仿佛置身于大自然之中，使大脑放空而感到宁静。
Simulated natural sounds. Some bloggers collect orsimulate the sounds of nature, such as the sound of rain, river, and waves, which can make one feel as if they are in the midst of nature, with the mind going blank and recover the peace of your mind.
模拟个人护理声。有些ASMR视频模拟洗头、按摩、掏耳朵等个人护理场景，通过模拟这些声音，让人感受到一种被照顾和放松的感觉。
The sound of receiving personal care. Some ASMR videos simulate personal care scenarios such as hair washing and massages. By mimicking sounds in the care process, they give people a feeling of being taken care of and relaxed.
3.怎样获得ASMR资源？
How to find ASMR resources?
你可以在bilibili, youtube, 抖音，音乐软件，如QQ音乐、网易云音乐软件上搜索关键词：ASMR, 来找到你喜欢的视频或者音频。
To find ASMR audio or video, you can search for keywords—ASMR—on platforms like Bilibili, YouTube, TikTok (Douyin in China), or other music streaming apps.
希望这些不同类型的ASMR内容为你提供一种全新的放松方式！无论你是寻求睡前的放松，还是想要在忙碌一天后找到片刻的宁静，ASMR都能满足你的需求。
Hope these different types of ASMR content provide you with a brand new way to relax! Whether you're seeking relaxation before bedtime or looking for a moment of tranquility after a busy day, ASMR can cater to your needs.
(1) Lohaus T, Yu¨ksekdag S, Bellingrath S, Thoma P (2023). The effects of Autonomous Sensory Meridian Response (ASMR) videos versus walking tour videos on ASMR experience, positive affect and state relaxation. PLoS ONE 18(1): e0277990.
(2) Woods, N., & Turner-Cobb, J. M. (2023). ‘It’s like Taking a Sleeping Pill’: Student Experience of Autonomous Sensory Meridian Response (ASMR) to Promote Health and Mental Wellbeing. International Journal of Environmental Research and Public Health, 20(3), 2337.
供稿丨李吉星
供图 | 图源网络 侵删致歉
执行编辑丨任麟汶
责任编辑丨杨昆 耿军
审核丨刘猛
