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

Transcriber: Leslie Gauthier

譯者: Lilian Chiu 審譯者: SF Huang

I’m a bald man --

我禿頭——

(Laughter)

（笑聲）

but I don’t miss my hair.

但我不想念我的頭髮。

What I do miss is going to the hairdresser.

我想念的是去髮廊。

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

我覺得那是種讓人享受 且很放鬆的體驗。

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

他們在水槽裡幫我洗頭時，

我好愛他們用手指揉搓我的頭髮。

while they washed my hair in the sink.

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

我很享受他們陪我走回剪髮椅，

and they would play with my hair more

他們會再玩玩我的頭髮， 跟我說我可以考慮哪些髮型。

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

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

我甚至很享受溫和的剪刀剪髮聲——

snip, snip, snip --

喀嚓、喀嚓、喀嚓——

right next to my ears.

就在我耳邊。

I enjoyed it so much and I was so deeply relaxed

這體驗讓我好享受且能深度放鬆，

that I remember many times I would just sit there

以致於印象中我有 好多次都坐著心想：

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

「如果你能假裝幫我剪頭髮， 我也願意付錢。」

(Laughter)

（笑聲）

There’s another moment also

還有另外一個時刻通常 也能刺激我做到深度放鬆。

that often stimulates this deep relaxation for me.

It’s whenever I get an eye exam.

就是我去做眼睛檢查時。

(Laughing)

（笑）

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

我指的不是對著你的眼球 噴氣的那種檢查。

That just makes my eyelids flutter thinking about it.

光是想到就會讓我的眼皮跳動。

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

我指的是他們把裝滿 鏡片的轉輪拿出來的時候。

(Laughter)

And they click through them all.

他們會每個都試。

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

他們想知道哪個鏡片 能讓你看得更清楚。

“One or two?”

「一號或二號？」

(Laughter)

（笑聲）

“One or two?”

「一號或二號？」

(Laughter)

（笑聲）

And they say it in this very relaxing voice.

且他們會用很讓人 放鬆的聲音說這句話。

(Laughter)

（笑聲）

And there’s something about that moment of personal attention

那種得到個人關注的時刻 和那輕柔的聲音，

and that soft voice that just deeply relaxes me.

就是能讓我達到深度放鬆。

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

它會給我一種輕微的腦部震顫， 帶來火花和愉悅。

I enjoy it so much

我好享受，

that as they click through each option,

以致於他們每點選一個選項，

I want it to last a little bit longer.

我都希望能更久一點，所以 當他們問我「一號或二號」，

So when they ask me, “One or two?”

我會說：「喔，我不確定。」

I say, “Oh, I’m not sure.”

(Laughter)

（笑聲）

Another moment that often stimulates this deep form of relaxation

還有一種時刻，通常也能激發 這種放鬆的深度形式，

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

就是看一個電視節目：

鮑伯‧魯斯的《歡樂畫室》，

(Laughter and applause)

（笑聲及掌聲）

I would come home from school,

我放學回家，

throw some pillows on the floor,

把一些枕頭丟到地上，躺下來，

lie down

and let that soft voice just sweep over me.

讓那輕柔的聲音席捲我全身。

And he had the nicest personality.

且他有超好的個性。

He’d turn to the camera,

他會轉向攝影機，

he’d look right at me,

他會看著我，說超仁慈的話，比如：

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

「世上沒有錯誤，

just happy accidents.”

只有快樂的意外。」

(Laughter)

（笑聲）

And then he’d turn back to his canvas

接著他會轉回他的畫布，

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

用他的畫筆產生出非常溫柔、 讓人放鬆的聲音。

Tap, tap ...

啪啪……

tap, tap, tap.

啪啪啪。

And I found it so relaxing that I often fell asleep

我覺得好放鬆， 以致於我通常會睡著，

and never saw him finish the painting.

從來沒有看過他畫完。

(Laughter)

（笑聲）

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

2013 年，

我發現這種特別的反應

有個特別的名字。

Autonomous Sensory Meridian Response,

自發性知覺高潮反應，

or much more simply, ASMR.

或簡稱 ASMR。

這是個很複雜的詞，

That is a complicated word,

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

能把它簡化真好。

Now, I’m a physiologist.

我是生理學家。

I’m a researcher.

我是研究者。

I’m a data nerd.

我是資料阿宅。

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

能讀到 ASMR 的 相關科學讓我好興奮。

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

2013 年時，

一篇同儕審查過的研究都沒有。

What I did find were plenty of forums:

我倒是找到了一大堆討論區：

thousands and thousands of comments,

網際網路各處有數千則留言，

all across the internet,

討論這讓人樂而忘憂的感覺。

discussing this blissful sensation.

And they all reported the same response that I felt.

大家提到的反應 跟我感受到的都一樣。

They were deeply relaxed,

他們感到深度放鬆，

they felt comforted,

他們感到慰藉，感到平靜下來，

they felt calmed

and they had these light, sparkly brain tingles.

也有這種輕微的腦部震顫， 帶來火花和愉悅。

And I also noticed

我也注意到，

that every scenario they described

他們描述的每一種

that stimulated their ASMR

會讓他們產生 ASMR 的情境，

had a simple theme to it.

都有個簡單的主題。

It was always when they were receiving positive personal attention

都一定是他們得到 正面的個人關注時，

from a kind and caring individual.

且對方是仁慈、有愛心的人。

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

他們舉的例子

都非常類似我的放鬆時刻。

It was moments with hairdressers;

是去髮廊的時刻，

it was moments with health care professionals;

是和健康照護專業人士相處的時刻，

it was moments with teachers.

是和老師相處的時刻。

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

他們會說的故事包括 兒時的老師有輕柔的聲音，

who would kneel down next to them

會蹲在他們身邊，

and help them solve a math problem.

協助他們解數學題。

It was moments with parents.

是和父母相處的時刻。

It was moments with their best friends

是和好朋友在兒時彼此耳語的時刻。

when they would whisper to each other in childhood.

Or they’d braid each other’s hair.

或者會幫彼此綁辮子。

Or they’d play that game

或者會玩那個遊戲，輕輕用手指

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

在彼此的背上寫字讓對方猜。

and try to guess the letter.

But the moment that stimulated ASMR

但若要說激起 ASMR 的時刻，

that I saw the most often mentioned

我最常聽到的，

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

還是看鮑伯‧魯斯的 《歡樂畫室》這個節目。

(Laughter)

（笑聲）

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

我們知道鮑伯‧魯斯並沒有 打算激起大家的 ASMR

or cause them to relax.

或者讓大家放鬆。

He was trying to teach you how to paint.

他想做的是教你如何畫畫。

But there are individuals today who are creating ASMR videos

但現在有人專門

在製作 ASMR 影片，

just for the purpose of relaxing their viewers

目的就是要讓觀眾放鬆，

and helping them to fall asleep more easily.

並讓他們更容易入睡。

They’re called ASMR artists,

他們叫做 ASMR 藝術家，

and they have millions of followers.

他們的追蹤者高達數百萬人。

Some of them have more followers to their YouTube channel

當中有些人在 YouTube 頻道上的追蹤者數目還勝過

than Kim Kardashian has to her YouTuve channel.

金‧卡戴珊 YouTube 頻道的追蹤者數目。

And what are they doing in these videos?

他們在那些影片中要做什麼？

Well very simply,

非常簡單，

they’re sitting close to the camera,

他們坐得離攝影機很近，

they’re gazing into the lens,

他們凝視著鏡頭，

and they’re speaking softly

用溫柔的聲音說話或輕聲耳語。

or they're whispering gently.

They may even be pretending to be a hairdresser

他們甚至可能會假扮理髮師，

or pretending to be a health care professional

或假扮健康照護專業人員，

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

或者用親密朋友的方式 對你輕聲細語。

And right now ...

現在……

I’d like to introduce you

我想介紹給大家的是

to some very popular ASMR artists on YouTube.

YouTube 上一些非常 熱門的 ASMR 藝術家。

So lean back,

所以，向後靠，把腿伸直。

stretch out your legs.

（笑聲）

(Laughter)

好好享受。

And enjoy.

(Video) ASMR Glow: Good.

（影片）ASMR Glow：很好。

Good.

很好。最後一次。

One last time.

Great.

很棒。

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

（影片）WhispersRed： 我們需要很多不同的東西。

Some we would have in our regular spa kit.

有些在我們平常用的 SPA 套組裡面就有，

Some of them are quite obvious.

有些相當明顯。

(Breathing)

（呼吸）

Things like ...

比如……

cotton buds ...

棉花棒……

and ...

以及……

cotton pads.

化妝棉。

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

（影片）Paris ASMR：我從 巴黎帶來了一些美味的茶。

For you, yeah.

為你帶的，是啊。

It is called, “Weekend à Paris.”

它叫做「Weekend à Paris」。

“Weekend in Paris.”

「在巴黎的週末」。

I think it takes like, um ...

我想，它的味道像是，嗯……

um, rose.

嗯，玫瑰。

(Video) Gentle Whispering ASMR: Alright.

（影片）Gentle Whispering ASMR：好。稍微向前面一點。

A bit to the front here.

(Scissors cut)

（剪刀聲）

(Scissors cut)

（剪刀聲）

OK.

好。

Stay still.

別動。

(Scissors cut)

（剪刀聲）

(Scissors cut)

（剪刀聲）

Stay to make sure ...

讓我確保……

(Scissors cut)

（剪刀聲）

It’s nice and even.

剪得很好且很平整。

Mhm.

嗯。

Craig Richard: Now, if you felt deeply relaxed

講者：如果你感受到了深度的放鬆，

or maybe you felt those special brain tingles,

或者感受到了那些特別的腦部震顫，

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

你可能正在納悶：

「我腦袋裡是怎麼搞的啊？」

Well, we wondered the same thing.

我們都納悶同樣的事。

I recently published a brain scan study with Bryson Lochte

我不久前出版了一篇大腦掃瞄研究，

合作夥伴是布萊森‧拉克提 及達特茅斯學院的其他研究者。

and other researchers from Dartmouth College.

And we saw that the brain regions that are activated

我們發現，大家在看 這類 ASMR 影片時，

while people are watching ASMR videos like these

大腦中被啟動的區域

are the same brain regions that are activated

正是在下列這個情況下 會被啟動的區域：

when people are receiving positive personal attention

在真實世界中，從仁慈且有愛心的人

from a kind and caring person in the real world.

得到正面的個人關注。

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

我也收集了超過三萬名 受試者的資料，

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

這是和克瑞莎‧柏內特 與珍妮佛‧艾倫合作研究的一部分。

And Jennifer Allen is the woman who coined the term

珍妮佛‧艾倫就是在 2010 年

Autonomous Sensory Meridian Response in 2010.

創造 ASMR 這個詞的人。

And what we see is that ASMR is experienced

我們發現

經歷 ASMR 的人

in over 130 different countries.

遍及超過 130 個國家。

And the people are reporting the same experience.

大家都描述出相同的體驗。

They feel deeply relaxed.

他們感到深度的放鬆。

They have these special, light brain tingles.

他們有這種特別的輕微腦部震顫。

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

且可以幫助他們更容易入睡，

and it’s helping them to reduce their stress.

並協助他們減少他們的壓力。

Even individuals who are diagnosed with anxiety and insomnia

就連有些人，

他們曾被診斷出焦慮症及失眠，

are reporting benefits from watching these ASMR videos

都回報說觀看這些

ASMR 影片及體驗 ASMR 對他們有助益。

and experiencing ASMR.

Other institutions are also publishing data about ASMR

也有其他機構出版 和 ASMR 相關的資料，

and they’re reporting similar health benefits.

他們也談到類似的健康益處。

One study in particular,

特別是一項英國 雪菲爾大學所做的研究，

from the University of Sheffield in the United Kingdom,

showed that when people watch ASMR videos,

該研究發現，當大家 在看 ASMR 影片時，

their heart rates significantly and effectively are reduced.

他們的心跳率會顯著 且很有效地下降。

Now there’s plenty of unanswered questions still.

仍然有很多尚未解答的問題。

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

比如，可能是什麼大腦化學物質 造成這種不可思議的感受？

One likely candidate is the neural hormone oxytocin,

一種可能性是神經荷爾蒙催產素，

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

各位可能聽過它的別名 「愛的荷爾蒙」。

It’s already well known

大家都知道

that your oxytocin levels in your brain increase

會引起大腦催產素上升的情況包括

when anyone gives you positive personal attention

有用人很仁慈、關懷的方式 給你正面的個人關注。

in a kind and caring way.

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

大家也已經知道，當催產素上升時，

you’ll feel relaxed,

你會感到放鬆，

you’ll feel calmed,

你會感到平靜，

你會感到被安慰到。

you’ll feel comforted.

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

另一個大哉問是：為什麼 並非人人都會體驗到 ASMR？

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

你可能會邊看那些影片邊說：

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

「我完全沒有感受到那些 不可思議的腦部震顫。呃！」

Grrr!”

(Laughter)

（笑聲）

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

有可能那些影片 並不是對你有用的影片。

If you've never felt this experience,

如果你從來沒有過這種體驗，

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

也許你只是在真實世界中 還沒有對的際遇。

Or maybe it's determined at birth.

也可能是出生就決定了。

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

有可能是由你的基因序列決定的，

和催產素或其他大腦 化學物質相關的序列。

or other brain chemicals.

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

還有一個大哉問：

ASMR 的這些健康益處

to the widely reported health benefits of yoga,

和其他活動的健康益處比起來如何？

比如瑜伽、

of mindfulness,

正念、冥想？

of meditation?

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

此外，ASMR 這些健康益處 比不比得上

治療焦慮症

of medications used to treat anxiety and insomnia?

和失眠的藥物在療效上效果？

And lastly,

最後，

will health professionals someday advocate ASMR

健康專業人員會不會 有一天提倡將 ASMR

as another tool in the toolbox

變成治療箱中的另一項利器，

to help people manage their stress and their sleeplessness?

來協助大家處理他們的壓力和失眠？

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

我沒有這些問題的答案……

but I do know one thing.

但我確實知道一件事，

I know that my vision of a blissful heaven

我知道我心目中的極樂天堂

is Bob Ross greeting me at the pearly gates

是鮑伯‧魯斯在天國之門 歡迎我，並問我：

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

「克萊格，你想要剪剪頭髮 並做做眼睛檢查嗎？」

(Laughter)

（笑聲）（掌聲）

(Applause)

(Applause and cheers)

（掌聲及歡呼）