In the hustle and bustle of our daily lives, finding moments of tranquility is a rare treasure. For those of us navigating the maze of anxiety and sleep disorders, the quest for serenity becomes even more profound. In this exploration, we delve into the mystical realm of the vagus nerve, the polyvagal theory, and the enchanting world of ASMR—a sanctuary where sound, sight, and science converge to offer respite.
The Vagus Nerve Unveiled - What is the Vagus Nerve? And Why is it Important in Anxiety?
"The Wanderer Within"
The vagus nerve, is one of the 12 cranial nerves, aptly named the "wanderer," meanders through our body, connecting various organs like a symphony conductor orchestrating a calming melody. Understanding its role in the parasympathetic nervous system is the key to unlocking a sanctuary of tranquility within ourselves.
Vagus Nerve Explained - Polyvagal Theory: Navigating the Emotional Landscape
"The Three Paths of Harmony"
Dr. Stephen Porges contributed greatly to the advancement of our understanding of the relationship between the autonomic nervous system and wellbeing with the introduction of his ‘polyvagal theory’ (Porges, 1995). He identified a sophisticated ventral branch of the vagus nerve, sometimes called the ‘smart vagus’, which connects the brain stem, heart, stomach, and facial muscles. The ‘smart vagus’ is active in processes of bonding, communication, and in recognizing faces and emotions (Music, 2015).
Polyvagal theory has had an impact across diverse fields in the emergence of polyvagal-informed therapies that focus on facilitating a shift from the fight-or-flight state to a calm state that promotes intimacy and optimizes health, growth, and restoration (Porges & Dana, 2018).
ASMR: A Symphony for the Senses
"Whispers and Tingles: A Gateway to Relaxation"
Enter ASMR, the soothing balm for restless souls. Engaging the senses of sight and sound, ASMR creates a multisensory experience that speaks directly to the vagus nerve. Gentle whispers, delicate tapping, and visual stimuli intertwine to compose a symphony that resonates with the calming essence of the parasympathetic nervous system.
Binaural Magic: ASMR vs. EMDR
"Harmonizing Brainwaves"
Comparing ASMR to Eye Movement Desensitization and Reprocessing (EMDR) a form of therapy used by therapists to help people who have experienced trauma We uncover the common thread of binaural stimulation. Both techniques harness the power of rhythmic stimuli to create a bilateral sensory experience, fostering relaxation and emotional regulation (Kence et al., 2022).
The Science Behind the Serenity
Heartbeats of Tranquility"
Research has cast its spotlight on ASMR, unveiling its ability to reduce heart rate, lower blood pressure, and induce a state of profound relaxation (Smejka & Wiggs, 2021). In fact, research shows that the heart receives autonomic signals prior to the brain, reinforcing the mind-body connection. Other studies to test the physiological relevance of ASMR found statistically significant increases in pupil diameter with lower heart rate and increased skin conductance level measurements in participants (Kence et al., 2022).
Results showed that ASMR responders had greater tendency towards sensation seeking, especially for tactile, olfactory, and gustatory modalities (Poerio et al., 2022). ASMR also activates the brain similarly to real social interaction, with increased alpha wave activity detected in individuals with ASMR sensitivity (Poerio et al., 2022).
In the realm of ASMR, we discover not just a digital trend but a profound journey into the science of relaxation. Through the lens of the vagus nerve and the polyvagal theory, we realize that ASMR is not merely a fleeting escape but a therapeutic embrace for the restless soul. So, let us embrace the whispers, taps, and tingles—a symphony of serenity that resonates with the hearts of those seeking solace in the calming cadence of ASMR.
Thank you so much for reading this blog article. As many of you voted on Youtube, you would like for me to create more resources to help with anxiety. Stay tuned for the upcoming courses on “Understanding Emotions to Help with Anxiety”.
In the meantime, check out this YouTube video I made explaining how Cranial Nerves Help with Anxiety: https://www.youtube.com/watch?v=yJACqPlwd14
References:
Kence, E. S., Ülker, S. V., & Canan, S. (2022). NeuroPsychophysiological Investigation of ASMR Advertising Experience. The Journal of Neurobehavioral Sciences, 9(3), 114–120. https://doi.org/10.4103/jnbs.jnbs_32_22
Porges, S. W. (1995). Orienting in a defensive world: Mammalian modifications of our evolutionary heritage. A Polyvagal Theory. Psychophysiology, 32(4), 301-318.
Porges, S. W., & Dana, D. (2018). The polyvagal theory and the pocket guide to the polyvagal theory. Handbook of Polyvagal Theory,
Further Reading
Barratt, E. L., & Davis, N. J. (2015, March 26). Autonomous Sensory Meridian Response (ASMR): A flow-like mental state. Neuroscience, Neurology, Psychiatry, and Psychology. https://doi.org/INSERT_DOI_HERE
Crowe, G. (2022). The Listening Body: Sound and the Sensory Apprehension of Movement. https://doi.org/10.35010/ecuad:17741
Doughty, K. (2023). Therapeutic landscapes of stillness: Creating affective sanctuary through practices of cocooning and immersing. Journal Name, Advance online publication. https://doi.org/10.1080/04353684.2023.2281558
Herrero Babiloni, A., Brazeau, D., De Koninck, B. P., Lavigne, G. J., & De Beaumont, L. (2023). The Utility of Non-invasive Brain Stimulation in Relieving Insomnia Symptoms and Sleep Disturbances Across Different Sleep Disorders: a Topical Review. Current Sleep Medicine Reports, 9(2), 124–132. https://doi.org/INSERT_DOI_HERE
Liu, S., Fiaz, M., Mughal, Y. H., Wisetsri, W., Ullah, I., Ren, D., Kiran, A., & Kesari, K. K. (2022). Impact of Dark Triad on Anxiety Disorder: Parallel Mediation Analysis During Pandemic. Frontiers in Psychology, 13, 914328. https://doi.org/10.3389/fpsyg.2022.914328
Poerio, G. L., Osman, F., Todd, J., Kaur, J., Jones, L., & Cardini, F. (2022). From the Outside in: ASMR Is Characterized by Reduced Interoceptive Accuracy but Higher Sensation Seeking. British Journal of Aesthetics, 63(3), 299–316. https://doi.org/10.1163/22134808-bja10108
Poerio, G. L., Mank, S., & Hostler, T. J. (2021). The awesome as well as the awful: Heightened sensory sensitivity predicts the presence and intensity of Autonomous Sensory Meridian Response (ASMR). Journal of Research in Personality, 91, 104183. https://doi.org/10.1016/j.jrp.2021.104183
Smejka, T., & Wiggs, L. (2021). The effects of Autonomous Sensory Meridian Response (ASMR) videos on arousal and mood in adults with and without depression and insomnia. Journal of Affective Disorders. https://doi.org/10.1016/j.jad.2021.12.015
Villena-Gonzalez, M. (2023). Caresses, whispers and affective faces: A theoretical framework for a multimodal interoceptive mechanism underlying ASMR and affective touch: An evolutionary and developmental perspective for understanding ASMR and affective touch as complementary processes within affiliative interactions. BioEssays, 45(2), e202300095. https://doi.org/10.1002/bies.202300095