The Brain Science (and Benefits) of ASMR | Craig Richard | TED

Transcriber: Leslie Gauthier

翻译人员: Cindy Wang 校对人员: Aijia Yang

I’m a bald man --

我是个光头

(Laughter)

（笑声）

but I don’t miss my hair.

但我并不怀念我的头发。

What I do miss is going to the hairdresser.

我怀念的是到理发店那儿去。

I found it to be such an enjoyable and relaxing experience.

我认为那是一件 十分令人享受与放松的事。

I loved it when they would rub their fingers through my hair

我喜欢理发师在水池洗我的头发时

while they washed my hair in the sink.

用指尖搓揉我的头发。

I enjoyed it when they walked me over to the chair,

我享受被带着走到到椅子那边，

and they would play with my hair more

接着他再摆弄几下我的头发，

and talk to me about different hairstyles and haircuts I could get.

然后告诉我适合我的各种发型。

And I even enjoyed the gentle sound of the scissors --

我甚至享受剪刀在耳边轻柔的声音--

snip, snip, snip --

咔嚓，咔嚓，咔嚓。

right next to my ears.

I enjoyed it so much and I was so deeply relaxed

我深深地感到放松与享受。

that I remember many times I would just sit there

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。

and I’d think, “I’d pay you even if you just pretended to cut my hair.”

(Laughter)

（笑声）

There’s another moment also

另一个促使我深度放松的时刻

that often stimulates this deep relaxation for me.

It’s whenever I get an eye exam.

是我检查视力的时候。

(Laughing)

（大笑）

And I’m not talking about those puffs of air they blow into your eyeballs.

我不是指他朝你眼球里吹的气，

That just makes my eyelids flutter thinking about it.

那东西我想想就眼皮抽筋，

But instead it’s when they bring out the wheels of lenses.

我是指他把镜片拿出来的时候。

(Laughter)

（笑声）

And they click through them all.

接着他把镜片都扣上，

And they want to know which lens helps you see better.

想知道哪个镜片让你看得最清楚。

“One or two?”

“ 第一个还是第二个？ ”

(Laughter)

（笑声）

“One or two?”

“第一个还是第二个？”

(Laughter)

（笑声）

And they say it in this very relaxing voice.

关键是他还用一种很放松的声音问你。

(Laughter)

（笑声）

And there’s something about that moment of personal attention

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，

and that soft voice that just deeply relaxes me.

And it gives me these light, sparkling, pleasurable brain tingles.

而且还让我的大脑有种 轻盈，酥麻的快感。

I enjoy it so much

我实在太享受这视力检查了，

that as they click through each option,

所以当他扣上每个镜片时，

I want it to last a little bit longer.

我想让时间延长一点。

So when they ask me, “One or two?”

当他问我第一个还是第二个的时候

I say, “Oh, I’m not sure.”

我就说 “额，我不太确定。”

(Laughter)

（笑声）

Another moment that often stimulates this deep form of relaxation

另一个促使这种深度的放松的时刻

is when I watch the TV show, Bob Ross’s “Joy of Painting.”

是我在看鲍勃·罗斯的电视节目 “欢乐画室”的时候。

(Laughter and applause)

（笑声与掌声）

I would come home from school,

我放学回家，

throw some pillows on the floor,

在地板上扔几个靠垫，

lie down

躺下来，

and let that soft voice just sweep over me.

然后沉浸在那轻柔的声音里。

And he had the nicest personality.

他的性格再友善不过了。

He’d turn to the camera,

他会转向镜头，

he’d look right at me,

正面看着我，

and he’d say the kindest things like, “There are no mistakes,

然后说一些非常友善的话，比如：“没有错误，

just happy accidents.”

只是些欢乐的小意外罢了。”

(Laughter)

（笑声）

And then he’d turn back to his canvas

接着他会转他的画布，

and he’d make these gentle, relaxing sounds with his paintbrush.

用他的画笔发出一些轻柔， 令人放松的声音

Tap, tap ...

嗒，嗒...

tap, tap, tap.

嗒，嗒，嗒。

And I found it so relaxing that I often fell asleep

我发现这令人放松到 我经常没看他画完就睡着了。

and never saw him finish the painting.

(Laughter)

（笑声）

In 2013, I learned that this special response has a special name.

2013年，我学到了这种 特别的反应有个特别的名字：

Autonomous Sensory Meridian Response,

自发性知觉经络反应，

or much more simply, ASMR.

简称 ASMR。

That is a complicated word,

这词挺复杂的，

so it’s a good thing we’ve got it simplified.

所以我们把它简化了，真是件好事。

Now, I’m a physiologist.

我是一个生理学家；

I’m a researcher.

一名科研人员；

I’m a data nerd.

一个喜欢数据的书呆子。

I was so excited to read about the science of ASMR.

我当时十分激动地想 查阅ASMR背后的科学。

In 2013, there wasn’t a single peer-reviewed research study.

在2013年，没有任何同行 评审过的关于AMSR的研究论文。

What I did find were plenty of forums:

但是我找到了许多论坛，

thousands and thousands of comments,

上千条的评论，

all across the internet,

全网都在讨论这种令人愉悦的感受。

discussing this blissful sensation.

And they all reported the same response that I felt.

他们都反映他们感受到了 和我一样的反应。

They were deeply relaxed,

他们都感到深度放松，

they felt comforted,

感到被安慰，

they felt calmed

感到平静。

and they had these light, sparkly brain tingles.

并且他们的大脑也有种 轻盈，酥麻的快感。

And I also noticed

我还注意到

that every scenario they described

他们所描述的激发他们ASMR的场景

that stimulated their ASMR

had a simple theme to it.

有个共同点：

It was always when they were receiving positive personal attention

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。

from a kind and caring individual.

And the examples they gave were very similar to my moments.

他们给出的例子和我给的例子也很像。

It was moments with hairdressers;

比如和理发师在一起的时候；

it was moments with health care professionals;

和护理人员在一起的时候；

it was moments with teachers.

和老师在一起的时候。

They’d tell stories of the teacher from their childhood with the soft voice

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。

who would kneel down next to them

她会蹲下来

and help them solve a math problem.

教他做数学题。

It was moments with parents.

也有与父母在一起的时候。

It was moments with their best friends

与最好的朋友在一起的时候。

when they would whisper to each other in childhood.

他们会互相说悄悄话

Or they’d braid each other’s hair.

或者帮对方编辫子

Or they’d play that game

或者玩猜字游戏

where you just lightly with your finger draw letters on each other’s backs

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。

and try to guess the letter.

But the moment that stimulated ASMR

但是最常被提到促使ASMR的时刻

that I saw the most often mentioned

was watching the TV show, Bob Ross’s “Joy of Painting.”

是看鲍勃·罗斯的电视节目 “欢乐画室”的时候。

(Laughter)

（笑声）

Now we know Bob Ross was not trying to stimulate people’s ASMR

我们都知道鲍勃·罗斯的目的 不是激发人们的ASMR

or cause them to relax.

或让他们放松

He was trying to teach you how to paint.

他的目的是教你画画。

But there are individuals today who are creating ASMR videos

但是在今天，有一些人 专门制作ASMR的视频

just for the purpose of relaxing their viewers

就是为了让他们的观众放松

and helping them to fall asleep more easily.

并且帮助观众入眠。

They’re called ASMR artists,

他们叫ASMR艺术家，

and they have millions of followers.

有上千万的粉丝。

Some of them have more followers to their YouTube channel

有些艺术家油管频道上的粉丝

than Kim Kardashian has to her YouTuve channel.

比金·卡戴珊的还多。

And what are they doing in these videos?

那他们在这些视频里做些什么呢？

Well very simply,

非常简单：

they’re sitting close to the camera,

他们坐在离相机很近的地方，

they’re gazing into the lens,

注视着镜头，

and they’re speaking softly

轻声细语地说话

or they're whispering gently.

或者用柔和的耳语。

They may even be pretending to be a hairdresser

他们甚至可能装作理发师，

or pretending to be a health care professional

或者护理人员

or just speaking softly the way a close friend would to you.

或者只是像好朋友一样对你轻轻地说话。

And right now ...

现在...

I’d like to introduce you

我想向大家介绍

to some very popular ASMR artists on YouTube.

一些在油管上非常热门的ASMR艺术家。

So lean back,

所以大家可以向后仰，

stretch out your legs.

伸展伸展身体

(Laughter)

（笑声）

And enjoy.

好好享受。

(Video) ASMR Glow: Good.

（视频）ASMR Glow: 很好。

Good.

很好。

One last time.

最后一次。

Great.

很棒。

(Video) WhispersRed ASMR: So there are lots of different things we need.

（视频）WhispersRed ASMR: 我们需要很多不同的东西。

Some we would have in our regular spa kit.

有一些我们需要的东西 在我们的spa工具包里。

Some of them are quite obvious.

另外一些很理所应当。

(Breathing)

（呼吸声）

Things like ...

比如...

cotton buds ...

棉签...

and ...

还有...

cotton pads.

化妆棉。

(Video) Paris ASMR: I’ve brought some tasty tea from Paris.

（视频） Pairs ASMR: 我从巴黎带了些好喝的茶。

For you, yeah.

是的，给你带的。

It is called, “Weekend à Paris.”

它的名字叫 “Weekend à Paris.”

“Weekend in Paris.”

就是 “巴黎的周末。”

I think it takes like, um ...

我觉得它尝起来像...

um, rose.

玫瑰。

(Video) Gentle Whispering ASMR: Alright.

（视频）Gentle Whispering ASMR: 好了。

A bit to the front here.

在这里剪一点点。

(Scissors cut)

（剪刀声）

(Scissors cut)

（剪刀声）

OK.

OK.

Stay still.

别动哈。

(Scissors cut)

（剪刀声）

(Scissors cut)

（剪刀声）

Stay to make sure ...

别动，我再看看...

(Scissors cut)

(剪刀声）

It’s nice and even.

它被修的很整齐了。

Mhm.

嗯。

Craig Richard: Now, if you felt deeply relaxed

Craig Richard: 如果你现在感到深度放松

or maybe you felt those special brain tingles,

或者可能你感受到了那种 大脑上酥麻的感觉

you might have been wondering, “What is going on inside my brain?”

你可能会在想， “我大脑里在发生什么呢？”

Well, we wondered the same thing.

我们也在思考这件事。

I recently published a brain scan study with Bryson Lochte

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。

and other researchers from Dartmouth College.

And we saw that the brain regions that are activated

我们看到了当人们在看这些ASMR 视频时大脑被激活的区域

while people are watching ASMR videos like these

are the same brain regions that are activated

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

when people are receiving positive personal attention

大脑被激活的区域是一样的。

from a kind and caring person in the real world.

I’ve also collected data from over 30,000 participants

同时，我从超过三万的 实验对象收集了数据

as part of a research study with Karissa Burnett and Jennifer Allen.

作为与卡里萨·伯内特和詹妮弗·阿伦 一起的研究的一部分。

And Jennifer Allen is the woman who coined the term

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。

Autonomous Sensory Meridian Response in 2010.

And what we see is that ASMR is experienced

我们发现超过130个 不同国家的人们体验过ASMR，

in over 130 different countries.

And the people are reporting the same experience.

并且他们反映的感觉都一样。

They feel deeply relaxed.

他们感到深度放松。

They have these special, light brain tingles.

他们感受到大脑上轻盈，酥麻的快感，

And it’s helping them to fall asleep more easily,

并且ASMR帮助他们入眠，

and it’s helping them to reduce their stress.

还有解压。

Even individuals who are diagnosed with anxiety and insomnia

即使是被诊断有焦虑症或失眠症的人们

are reporting benefits from watching these ASMR videos

也反映看ASMR视频 和体验ASMR对他们有好处。

and experiencing ASMR.

Other institutions are also publishing data about ASMR

其他的机构也在发表 关于ASMR的研究数据，

and they’re reporting similar health benefits.

他们报道了类似的好处。

One study in particular,

尤其是一个英国的 谢菲尔德大学的研究

from the University of Sheffield in the United Kingdom,

showed that when people watch ASMR videos,

发现当人们看ASMR视频的时候，

their heart rates significantly and effectively are reduced.

他们的心跳频率明显地 且有效地降低了。

Now there’s plenty of unanswered questions still.

当然，还有许多没有被回答的问题。

Like, what might be the brain chemicals that are causing this amazing sensation?

比如，是大脑里的哪些化学物质 在促使这个惊人的反应？

One likely candidate is the neural hormone oxytocin,

一个潜在的候选者 是一个叫催产素的神经激素。

and you might have heard of this as “the love hormone.”

你可能听说过催产素是“爱的激素”。

It’s already well known

众所周知，

that your oxytocin levels in your brain increase

当任何人友善体贴地给予你 正面的，一对一的关心时

when anyone gives you positive personal attention

你大脑里催产素的水平会上升。

in a kind and caring way.

It's also already known that your oxytocin levels, when they increase,

大家也都知道，当催产素水平上升时，

you’ll feel relaxed,

你会感觉放松，

you’ll feel calmed,

平静，

you’ll feel comforted.

被安慰。

Another big question is why doesn’t everyone experience ASMR?

另一个很重要的问题是， 为什么不是所有人都能感受到ASMR?

You might have been watching those video clips and been like,

可能刚才你在看那些视频时，你在想

“I didn’t feel any of those amazing brain tingles.

“我可没感觉到那种 大脑里轻盈的快感。

Grrr!”

哼！”

(Laughter)

（笑声）

Well, it could be that those clips aren’t the ones that work for you.

也许这是因为那些视频 不是对你有用的那种。

If you've never felt this experience,

如果你从未感受过ASMR,

maybe you just haven’t had the right real-world encounter yet.

可能只是你没有在现实生活里找到 对你有用的那个时刻。

Or maybe it's determined at birth.

也有可能你生来就无法感受ASMR。

It could be determined by the sequence of your genes related to oxytocin

这与你基因里催产素，或其他 脑部化学物质的序列有关系。

or other brain chemicals.

Another big question is how do these health benefits of ASMR compare

另一个很重要的问题是， ASMR的健康益处

to the widely reported health benefits of yoga,

与被大量反映有健康益处的瑜伽，

of mindfulness,

正念，

of meditation?

和冥想相比有什么不同？

And how do these health benefits of ASMR compare to the therapeutic pros and cons

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

of medications used to treat anxiety and insomnia?

是怎么样的呢？

And lastly,

最后，

will health professionals someday advocate ASMR

今后，健康专家们 会不会提倡使用ASMR

as another tool in the toolbox

来帮助人们解压和入眠呢？

to help people manage their stress and their sleeplessness?

I don’t have the answer to those questions ...

这些问题我还没有答案...

but I do know one thing.

但是我知道一件事。

I know that my vision of a blissful heaven

我知道我对一个幸福天堂的定义

is Bob Ross greeting me at the pearly gates

就是鲍勃·罗斯 在珍珠大门前欢迎我说：

and asking me, “Craig, would you like a haircut and an eye exam?”

”克雷格, 你想要理个发 再检查个视力吗？“

(Laughter)

（笑声）

(Applause)

（掌声）

(Applause and cheers)

（掌声和欢呼声）