| 幸福大叔 |
2022-07-09 21:38 |
The brain science (and benefits) of ASMR 脑科学益处
The brain science (and benefits) of ASMR
A curious, quiet revolution of sound has taken over the internet. Physiologist Craig Richard explains the soothing brain science of Autonomous Sensory Meridian Response (ASMR), tracking its rise in popularity and why this fascinating phenomenon is so relaxing to millions of people around the world.
743,907 views | Craig Richard
Craig Richard
Physiologist
Craig Richard’s lifelong struggle to quiet the noisy squirrels in his head while falling asleep led to his explorations into the sleepy-bliss sensation of Autonomous Sensory Meridian Response (ASMR).
I’m a bald man --
00:02
(Laughter)
00:03
but I don’t miss my hair. What I do miss is going to the hairdresser. I found it to be such an enjoyable and relaxing experience. I loved it when they would rub their fingers through my hair while they washed my hair in the sink. I enjoyed it when they walked me over to the chair, and they would play with my hair more and talk to me about different hairstyles and haircuts I could get. And I even enjoyed the gentle sound of the scissors -- snip, snip, snip -- right next to my ears. I enjoyed it so much and I was so deeply relaxed that I remember many times I would just sit there and I’d think, “I’d pay you even if you just pretended to cut my hair.”
00:45
(Laughter)
00:48
There’s another moment also that often stimulates this deep relaxation for me. It’s whenever I get an eye exam.
00:54
(Laughing)
00:55
And I’m not talking about those puffs of air they blow into your eyeballs. That just makes my eyelids flutter thinking about it. But instead it’s when they bring out the wheels of lenses.
01:06
(Laughter)
01:07
And they click through them all. And they want to know which lens helps you see better. “One or two?”
01:15
(Laughter)
01:16
“One or two?”
01:18
(Laughter)
01:20
And they say it in this very relaxing voice.
01:23
(Laughter)
01:24
And there’s something about that moment of personal attention and that soft voice that just deeply relaxes me. And it gives me these light, sparkling, pleasurable brain tingles. I enjoy it so much that as they click through each option, I want it to last a little bit longer. So when they ask me, “One or two?” I say, “Oh, I’m not sure.”
01:48
(Laughter)
01:51
Another moment that often stimulates this deep form of relaxation is when I watch the TV show, Bob Ross’s “Joy of Painting.”
02:00
(Laughter and applause)
02:03
I would come home from school, throw some pillows on the floor, lie down and let that soft voice just sweep over me. And he had the nicest personality. He’d turn to the camera, he’d look right at me, and he’d say the kindest things like, “There are no mistakes, just happy accidents.”
02:23
(Laughter)
02:24
And then he’d turn back to his canvas and he’d make these gentle, relaxing sounds with his paintbrush. Tap, tap ... tap, tap, tap. And I found it so relaxing that I often fell asleep and never saw him finish the painting.
02:38
(Laughter)
02:40
In 2013, I learned that this special response has a special name. Autonomous Sensory Meridian Response, or much more simply, ASMR. That is a complicated word, so it’s a good thing we’ve got it simplified.
03:01
Now, I’m a physiologist. I’m a researcher. I’m a data nerd. I was so excited to read about the science of ASMR. In 2013, there wasn’t a single peer-reviewed research study. What I did find were plenty of forums: thousands and thousands of comments, all across the internet, discussing this blissful sensation. And they all reported the same response that I felt. They were deeply relaxed, they felt comforted, they felt calmed and they had these light, sparkly brain tingles. And I also noticed that every scenario they described that stimulated their ASMR had a simple theme to it. It was always when they were receiving positive personal attention from a kind and caring individual. And the examples they gave were very similar to my moments. It was moments with hairdressers; it was moments with health care professionals; it was moments with teachers. They’d tell stories of the teacher from their childhood with the soft voice who would kneel down next to them and help them solve a math problem. It was moments with parents. It was moments with their best friends when they would whisper to each other in childhood. Or they’d braid each other’s hair. Or they’d play that game where you just lightly with your finger draw letters on each other’s backs and try to guess the letter.
04:31
But the moment that stimulated ASMR that I saw the most often mentioned was watching the TV show, Bob Ross’s “Joy of Painting.”
04:41
(Laughter)
04:43
Now we know Bob Ross was not trying to stimulate people’s ASMR or cause them to relax. He was trying to teach you how to paint. But there are individuals today who are creating ASMR videos just for the purpose of relaxing their viewers and helping them to fall asleep more easily. They’re called ASMR artists, and they have millions of followers. Some of them have more followers to their YouTube channel than Kim Kardashian has to her YouTuve channel. And what are they doing in these videos? Well very simply, they’re sitting close to the camera, they’re gazing into the lens, and they’re speaking softly or they're whispering gently. They may even be pretending to be a hairdresser or pretending to be a health care professional or just speaking softly the way a close friend would to you.
05:42
And right now ... I’d like to introduce you to some very popular ASMR artists on YouTube. So lean back, stretch out your legs.
05:54
(Laughter)
05:55
And enjoy.
05:58
(Video) ASMR Glow: Good. Good. One last time. Great.
06:19
(Video) WhispersRed ASMR: So there are lots of different things we need. Some we would have in our regular spa kit. Some of them are quite obvious.
06:30
(Breathing)
06:32
Things like ... cotton buds ... and ... cotton pads.
06:41
(Video) Paris ASMR: I’ve brought some tasty tea from Paris. For you, yeah. It is called, “Weekend à Paris.” “Weekend in Paris.” I think it takes like, um ... um, rose.
07:14
(Video) Gentle Whispering ASMR: Alright. A bit to the front here.
07:18
(Scissors cut)
07:22
(Scissors cut)
07:23
OK. Stay still.
07:27
(Scissors cut)
07:29
(Scissors cut)
07:33
Stay to make sure ...
07:34
(Scissors cut)
07:38
It’s nice and even.
07:41
Mhm.
07:47
Craig Richard: Now, if you felt deeply relaxed or maybe you felt those special brain tingles, you might have been wondering, “What is going on inside my brain?” Well, we wondered the same thing. I recently published a brain scan study with Bryson Lochte and other researchers from Dartmouth College. And we saw that the brain regions that are activated while people are watching ASMR videos like these are the same brain regions that are activated when people are receiving positive personal attention from a kind and caring person in the real world. I’ve also collected data from over 30,000 participants as part of a research study with Karissa Burnett and Jennifer Allen. And Jennifer Allen is the woman who coined the term Autonomous Sensory Meridian Response in 2010. And what we see is that ASMR is experienced in over 130 different countries. And the people are reporting the same experience. They feel deeply relaxed. They have these special, light brain tingles. And it’s helping them to fall asleep more easily, and it’s helping them to reduce their stress. Even individuals who are diagnosed with anxiety and insomnia are reporting benefits from watching these ASMR videos and experiencing ASMR. Other institutions are also publishing data about ASMR and they’re reporting similar health benefits. One study in particular, from the University of Sheffield in the United Kingdom, showed that when people watch ASMR videos, their heart rates significantly and effectively are reduced.
09:33
Now there’s plenty of unanswered questions still. Like, what might be the brain chemicals that are causing this amazing sensation? One likely candidate is the neural hormone oxytocin, and you might have heard of this as “the love hormone.” It’s already well known that your oxytocin levels in your brain increase when anyone gives you positive personal attention in a kind and caring way. It's also already known that your oxytocin levels, when they increase, you’ll feel relaxed, you’ll feel calmed, you’ll feel comforted.
10:10
Another big question is why doesn’t everyone experience ASMR? You might have been watching those video clips and been like, “I didn’t feel any of those amazing brain tingles. Grrr!”
10:21
(Laughter)
10:23
Well, it could be that those clips aren’t the ones that work for you. If you've never felt this experience, maybe you just haven’t had the right real-world encounter yet. Or maybe it's determined at birth. It could be determined by the sequence of your genes related to oxytocin or other brain chemicals.
10:46
Another big question is how do these health benefits of ASMR compare to the widely reported health benefits of yoga, of mindfulness, of meditation? And how do these health benefits of ASMR compare to the therapeutic pros and cons of medications used to treat anxiety and insomnia?
11:08
And lastly, will health professionals someday advocate ASMR as another tool in the toolbox to help people manage their stress and their sleeplessness?
11:21
I don’t have the answer to those questions ... but I do know one thing. I know that my vision of a blissful heaven is Bob Ross greeting me at the pearly gates and asking me, “Craig, would you like a haircut and an eye exam?”
11:39
(Laughter)
11:40
(Applause)
11:41
(Applause and cheers)
Cindy Wang, Translator
Aijia Yang, Reviewer
我是个光头
但我并不怀念我的头发。 我怀念的是到理发店那儿去。 我认为那是一件 十分令人享受与放松的事。 我喜欢理发师在水池洗我的头发时 用指尖搓揉我的头发。 我享受被带着走到到椅子那边， 接着他再摆弄几下我的头发， 然后告诉我适合我的各种发型。 我甚至享受剪刀在耳边轻柔的声音-- 咔嚓，咔嚓，咔嚓。 我深深地感到放松与享受。 我记得我当时连 “就算你假装剪我头 我也付钱” 的念头都有了。
（笑声）
另一个促使我深度放松的时刻 是我检查视力的时候。
（大笑）
我不是指他朝你眼球里吹的气， 那东西我想想就眼皮抽筋， 我是指他把镜片拿出来的时候。
（笑声）
接着他把镜片都扣上， 想知道哪个镜片让你看得最清楚。 “ 第一个还是第二个？ ”
（笑声）
“第一个还是第二个？”
（笑声）
关键是他还用一种很放松的声音问你。
（笑声）
这一对一的关心和轻柔的声音 有种很特别的能力，让我非常放松， 而且还让我的大脑有种 轻盈，酥麻的快感。 我实在太享受这视力检查了， 所以当他扣上每个镜片时， 我想让时间延长一点。 当他问我第一个还是第二个的时候 我就说 “额，我不太确定。”
（笑声）
另一个促使这种深度的放松的时刻 是我在看鲍勃·罗斯的电视节目 “欢乐画室”的时候。
（笑声与掌声）
我放学回家， 在地板上扔几个靠垫， 躺下来， 然后沉浸在那轻柔的声音里。 他的性格再友善不过了。 他会转向镜头， 正面看着我， 然后说一些非常友善的话，比如：“没有错误， 只是些欢乐的小意外罢了。”
（笑声）
接着他会转他的画布， 用他的画笔发出一些轻柔， 令人放松的声音 嗒，嗒... 嗒，嗒，嗒。 我发现这令人放松到 我经常没看他画完就睡着了。
（笑声）
2013年，我学到了这种 特别的反应有个特别的名字： 自发性知觉经络反应， 简称 ASMR。 这词挺复杂的， 所以我们把它简化了，真是件好事。
我是一个生理学家； 一名科研人员； 一个喜欢数据的书呆子。 我当时十分激动地想 查阅ASMR背后的科学。 在2013年，没有任何同行 评审过的关于AMSR的研究论文。 但是我找到了许多论坛， 上千条的评论， 全网都在讨论这种令人愉悦的感受。 他们都反映他们感受到了 和我一样的反应。 他们都感到深度放松， 感到被安慰， 感到平静。 并且他们的大脑也有种 轻盈，酥麻的快感。 我还注意到 他们所描述的激发他们ASMR的场景 有个共同点： 他们总是在接受一位善良体贴的人 给予的正面的，一对一的关心。 他们给出的例子和我给的例子也很像。 比如和理发师在一起的时候； 和护理人员在一起的时候； 和老师在一起的时候。 他们会说一些他们童年时， 关于那位声音轻柔的老师的故事。 她会蹲下来 教他做数学题。 也有与父母在一起的时候。 与最好的朋友在一起的时候。 他们会互相说悄悄话 或者帮对方编辫子 或者玩猜字游戏 就是你用手指轻轻地在对方背上 写个字，让对方猜那是什么。
但是最常被提到促使ASMR的时刻 是看鲍勃·罗斯的电视节目 “欢乐画室”的时候。
（笑声）
我们都知道鲍勃·罗斯的目的 不是激发人们的ASMR 或让他们放松 他的目的是教你画画。 但是在今天，有一些人 专门制作ASMR的视频 就是为了让他们的观众放松 并且帮助观众入眠。 他们叫ASMR艺术家， 有上千万的粉丝。 有些艺术家油管频道上的粉丝 比金·卡戴珊的还多。 那他们在这些视频里做些什么呢？ 非常简单： 他们坐在离相机很近的地方， 注视着镜头， 轻声细语地说话 或者用柔和的耳语。 他们甚至可能装作理发师， 或者护理人员 或者只是像好朋友一样对你轻轻地说话。
现在... 我想向大家介绍 一些在油管上非常热门的ASMR艺术家。 所以大家可以向后仰， 伸展伸展身体
（笑声）
好好享受。
（视频）ASMR Glow: 很好。 很好。 最后一次。 很棒。
（视频）WhispersRed ASMR: 我们需要很多不同的东西。 有一些我们需要的东西 在我们的spa工具包里。 另外一些很理所应当。
（呼吸声）
比如... 棉签... 还有... 化妆棉。
（视频） Pairs ASMR: 我从巴黎带了些好喝的茶。 是的，给你带的。 它的名字叫 “Weekend à Paris.” 就是 “巴黎的周末。” 我觉得它尝起来像... 玫瑰。
（视频）Gentle Whispering ASMR: 好了。 在这里剪一点点。
（剪刀声）
OK. 别动哈。
（剪刀声）
别动，我再看看...
(剪刀声）
它被修的很整齐了。
嗯。
Craig Richard: 如果你现在感到深度放松 或者可能你感受到了那种 大脑上酥麻的感觉 你可能会在想， “我大脑里在发生什么呢？” 我们也在思考这件事。 我最近和布赖森·洛切特和 其他达特茅斯学院的研究者 发表了一个脑部扫描的研究。 我们看到了当人们在看这些ASMR 视频时大脑被激活的区域 与当人们在接受一位善良体贴的人 给予的正面的，一对一的关心时 大脑被激活的区域是一样的。 同时，我从超过三万的 实验对象收集了数据 作为与卡里萨·伯内特和詹妮弗·阿伦 一起的研究的一部分。 詹妮弗·阿伦就是那位在2010年命名 自发性知觉经络反应的女士。 我们发现超过130个 不同国家的人们体验过ASMR， 并且他们反映的感觉都一样。 他们感到深度放松。 他们感受到大脑上轻盈，酥麻的快感， 并且ASMR帮助他们入眠， 还有解压。 即使是被诊断有焦虑症或失眠症的人们 也反映看ASMR视频 和体验ASMR对他们有好处。 其他的机构也在发表 关于ASMR的研究数据， 他们报道了类似的好处。 尤其是一个英国的 谢菲尔德大学的研究 发现当人们看ASMR视频的时候， 他们的心跳频率明显地 且有效地降低了。
当然，还有许多没有被回答的问题。 比如，是大脑里的哪些化学物质 在促使这个惊人的反应？ 一个潜在的候选者 是一个叫催产素的神经激素。 你可能听说过催产素是“爱的激素”。 众所周知， 当任何人友善体贴地给予你 正面的，一对一的关心时 你大脑里催产素的水平会上升。 大家也都知道，当催产素水平上升时， 你会感觉放松， 平静， 被安慰。
另一个很重要的问题是， 为什么不是所有人都能感受到ASMR? 可能刚才你在看那些视频时，你在想 “我可没感觉到那种 大脑里轻盈的快感。 哼！”
（笑声）
也许这是因为那些视频 不是对你有用的那种。 如果你从未感受过ASMR, 可能只是你没有在现实生活里找到 对你有用的那个时刻。 也有可能你生来就无法感受ASMR。 这与你基因里催产素，或其他 脑部化学物质的序列有关系。
另一个很重要的问题是， ASMR的健康益处 与被大量反映有健康益处的瑜伽， 正念， 和冥想相比有什么不同？ 还有，ASMR的健康益处比起 治疗失眠和焦虑的药物的好处和坏处 是怎么样的呢？
最后， 今后，健康专家们 会不会提倡使用ASMR 来帮助人们解压和入眠呢？
这些问题我还没有答案... 但是我知道一件事。 我知道我对一个幸福天堂的定义 就是鲍勃·罗斯 在珍珠大门前欢迎我说： ”克雷格, 你想要理个发 再检查个视力吗？“
（笑声）
（掌声）
（掌声和欢呼声）
https://www.ted.com/talks/craig_richard_the_brain_science_and_benefits_of_asmr/transcript
|
|