"Tis a good thing to laugh at any rate; and if a straw can tickle a man, it is an instrument of happiness?" -- Dryden
Associate Director, Amy Rauworth
In the words of the famous French artist "Nothing vivifies, and nothing kills, like the emotions." Emotion is defined as the physiological or psychological language of a person's internal state of being, normally based in or tied to their internal (physical) and external (social) sensory feeling. Positive emotions such as humorous or mirthful laughter have been shown to optimize physiological and psychosocial health benefits. They have been further developed into therapeutic models commonly used as adjuncts to conventional therapy in various combinations with other forms of holistic therapeutic techniques such as different forms of yoga, different disciplines of meditation, and varied methods of visualization techniques used to achieve relaxation of the mind and body.
Laughter and Humor
Laughter is a learned autonomic response and a social phenomenon. It is defined as a cognitively mediated event occurring in the physical world. Humor on the other hand is a construct and is defined as a stimulus that causes amusement in response to the stimulus. Laughter can also be called an affirmative consequence of humor.
Yoga
Yoga is an ancient science established in India. It originates from the word Yuj, or union, and symbolizes the union of one's spirit with that of the divine. "Pranayama," or breath control, is one of the components practiced under Hatha Yoga. It involves the use of abdominal, upper and lower thoracic muscles in a rhythmic and coordinated manner.
Scientific evidence demonstrates that deep, slow breathing may lead to the following:
- Strengthening of respiratory muscles
- Increase in lung compliance
- Increase in oxygen intake and diffusion through the lungs
- Increase in the ventilation perfusion ratio
- Increase in metabolism
Laughter Yoga
Laughter Yoga was invented by Dr. Madan Kataria, a physician from Mumbai (India) in 1995. Since then, it has grown in popularity worldwide and has received tremendous publicity via television, newspapers, and several distinguished magazines and journals.
Laughter Yoga combines laughter exercises (simulated laughter) and yoga breathing, which transforms into real laughter when practiced in a group.
The second part of laughter yoga is called laughter meditation. In laughter meditation, the group members sit on the floor in silence for a few minutes followed by "faking laughter," without using any kind of humorous intervention until it flows instinctively. In the final stage of laughter meditation, all participants lay down on the floor with their eyes closed.
Laughter Yoga Exercises:
Duration: sessions are a maximum of 20 - 30 minutes, with each bout lasting for 30-40 seconds, followed by clapping and "ho ho ha ha ha" exercise. The participants are instructed to take two deep breaths after every laughter sequence.
The exercise is conducted in 15 steps as follows:
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DESCRIPTION |
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1 |
Clapping in a rhythm 1-2.........1-2-3 along with chanting of Ho-Ho........Ha-Ha-Ha. |
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2 |
Deep breathing with inhalation through the nose and prolonged exhalation. 2-5 times. |
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3 |
Shoulder, neck stretching exercises. |
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4 |
Hearty Laughter: Laughter by raising both the arms in the sky with the head tilted a little backwards. |
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5 |
Greeting Laughter: Joining both the hands and greeting in Indian style (Namaste) or shaking hands (Western Style) with at least 4-5 people in the group. |
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Appreciation Laughter: Join your pointing finger with the thumb to make a small circle, while making gestures as if you are appreciating your group members and laughing simultaneously. |
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7 |
One Meter Laughter: Move one hand over the stretched arm of the other side and extend the shoulder (like stretching to shoot with a bow and arrow). The hand is moved in three jerks by chanting Ae...., Ae....., Aeee..... Then participants burst into laughter by stretching both the arms, and throwing their heads a little backwards and laughing from the belly. (Repeat 4 times). Milk Shake Laughter (a variation): Hold two imaginary glasses of milk or coffee and at the instruction of the anchor person pour the milk from one glass into the other by chanting Aeee...., and then pour it back into the first glass by chanting Aeee.... After that everyone laughs, while making a gesture as if they are drinking milk. (Repeat 4 times). |
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8 |
Silent Laughter Without Sound: Open your mouth wide and laugh without making any sound. Look into each others' eyes and make some funny gestures. |
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9 |
Humming Laughter With Mouth Closed: Laughter with closed-mouth and a humming sound. While humming keep on moving in the group and shaking hands with different people. |
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10 |
Swinging Laughter: Stand in a circle and move towards the center by chanting Aee....Ooo....Eee...Uuu... |
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11 |
Lion Laughter: Extrude the tongue fully with eyes wide open, and hands stretched out like the claws of a lion and laugh from the tummy |
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12 |
Cell Phone Laughter: Hold an imaginary mobile phone, and try to laugh, making different gestures and moving around in the group to meet different people. |
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13 |
Argument Laughter: Laugh by pointing fingers at different group members as if arguing. Forgiveness/Apology Laughter: Immediately after Argument Laughter catch both your ear lobes, and laugh while shaking your head (Indian style) or raise both your palms and laugh as if saying sorry. |
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14 |
Gradient Laughter: Gradient laughter starts with bringing a smile on the face, slowly gentle giggles are added and the intensity of laughter is increased further. Then the members gradually burst into hearty laughter, and slowly and gradually bring the laughter down and stop. |
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15 |
Heart to Heart Laughter (Intimacy Laughter): Come closer and hold each other's hands and laugh. One can shake hands or hug each other, whatever feels comfortable. |
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Closing Shouting 3 slogans: "We are the happiest persons in this World" Y..........E........S |
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Laughter boosts the human immune system and counteracts the negative effects of anxiety, depression or anger by the following effects:
- Augments the production of some of its active components, such as T lymphocytes and gamma interferon.
- Increases the Natural Killer Cell (NK cells) count.
- Raises the level of antibody (Immunoglobulin A) in the mucosa of the nose and respiratory passages.
Laugher therapy is considered to be a form of dynamic meditation or relaxation, and can be utilized as an anti-stress measure due to the following effects:
- Causes muscular relaxation.
- Expands blood vessels and transmits more blood to the extremities and muscles.
- Reduces the level of the neuroendocrine stress hormones, (e.g. dopamine, epinephrine, cortisol, growth hormone) which are responsible for blood vessel constriction.
Laughter therapy alleviates pain:
- Releases endorphins, which are hormone-like substances produced in the brain that have analgesic properties.
- Reduces intensity of pain in individuals with arthritis, spondylitis, and muscular spasms.
- Reduces migraine headaches.
Laugher therapy decreases blood pressure and prevents heart disease:
- Reduces the release of stress related hormones.
- Induces relaxation.
- Improves blood circulation and oxygen supply to the heart muscles.
- Reduces the likelihood of clot formation (thromboembolism).
Laughter therapy allows the inhalation of more oxygen while laughing, and has also been identified as a form of aerobic training due to the following effects:
- Provides an excellent workout for the diaphragm.
- Provides isometric abdominal exercise to tone the abdominal muscles.
- Provides a good source of cardiac conditioning for individuals who are wheelchair-users.
- Stimulates heart and blood circulation.
- 1-minute of laughing (or laughing about 100 times per day) is equivalent to 10 minutes on a rowing machine.
Laughter therapy alleviates bronchitis and asthma by the following effects:
- Improves lung capacity.
- Improves oxygen levels in the blood.
- Increases the antibody levels in the mucous membranes of the respiratory passages.
Laughter promotes several social, psychological, and therapeutic factors:
- Tends to elevate the individuals perceived quality of life, self-esteem, and socialization skills.
- Breaks down the barriers of social isolation and contemporaneous depression.
- Instills a spirit of self indulgence, and empowers individuals to invest in their own health care.
- Alleviates episodes of anxiety, depression, nervous breakdowns, insomnia, and suicidal tendencies.
According to Mr. Steve Wilson, (President, World Laughter Tour) all human beings have an original, authentic, and natural laugh; and with practice you can access it anytime you want. Wilson identifies as a self-taught joyologist, and is a university-educated psychologist. Wilson says there are two kinds of laughter: genuine laughter and the forced kind. Wilson and other researchers say laughter therapy works because the brain does not know if it is real or forced. They suggest that the physical act of laughing does wonders for the body and mind.
Norman Cousins wrote a book in 1979 titled, Anatomy of an Illness (As Perceived by the Patient). Diagnosed with ankylosing spondylitis, Cousins was unable to move, and was in constant pain. However, in the midst of this situation, Cousins maintained his sense of humor. He credits his relief to a prescription of "Candid Camera" episodes, Marx Brothers movies, and funny stories read by nurses. He has stated that he would gain two hours of pain-free sleep with 10 minutes of laughter therapy.
As the above benefits suggest, numerous studies have found that laughter can promote good health. Further examples of this include a study conducted at the Semel institute at UCLA by Stuber et al., which found that watching funny shows increased children's tolerance for pain. Additionally, a body of research on the influence of positive emotions on endocrinological and immunological responses by Hayashi and colleagues has shown promising effects on Natural Killer (NK) cell activity. The most recent research from this group demonstrated that laughter may inhibit the onset or advancement of diabetic complications starting at the level of gene expression. In older adults, laughter therapy is considered to be useful, cost-effective and an easily accessible intervention that has positive effects on depression, insomnia, and sleep quality.
Laughter has been called internal jogging, and it may confer all the psychological benefits of a good workout. As an exercise physiologist, I only suggest this as part of a well-rounded health promotion program and not in replacement of activity, of course. The physical act of laughing stimulates hormones called catecholamines, which in-turn release endorphins. With the help of the endorphins flowing through our bloodstream, we feel happier and more relaxed. Each laugh relieves stress, reduces anxiety, and increases our energy.
Laughter can therefore be used as an antidote to prevent an array of physiological, and psychosocial conditions in the physical and mental domain. It builds an internal energy field, which in many ways cleanses the soul of negative outlooks and inhibitions. Its magnetism draws people together and fills the void created by society's fast-paced life with its twist of poignant tragedies and materialism. It excavates through the unexplored areas of the body and gives rise to a feeling of elation and wellbeing. So in the words of Milton Berle; "Laughter is like an instant vacation." Take it because you have surely earned it!
RESOURCES
YouTube Videos:
http://www.youtube.com/watch?v=ahhN3Ryw4O4&feature=related
http://www.youtube.com/watch?v=BrSABROitUE&feature=player_embedded#at=32
Websites:
Laughter Yoga International
http:// www.laughteryoga.org
American School of Laugher Yoga
http:// www.laughteryogaamerica.com
World Laughter Tour
http://www.worldlaughtertour.com
References:
Hayashi, T., & Murakami, K. (2009). The effects of laughter on post-prandial glucose levels and gene expression in type 2 diabetic patients. Life Science; 85(5-6), 185-187.
Hayashi, T., Tsujii, S., & Iburi, T., et al. (2007). Laughter up-regulates the genes related to NK cell activity in diabetes. Biomed Res; 28(6), 281-285.
Ko, H-J. & Youn, C-H. (2010). Effects of laughter therapy on depression, cognition, and sleep among the community-dwelling elderly. Geriatrics & Gerontology International, 11: no. doi: 10.1111/j.1447-0594.2010.00680.x.
Stuber, M., Hilber, SD., Mintzer, L., Castaneda, M., Glover, D., & Zeltzer, L. (2007). Laughter, humor, and pain perception in children: a pilot study. Evidence Based Complement Alternative Medicine; 6(2), 271-276.
For comments and feedback, please feel free to contact Amy Rauworth at amyr@lakeshore.org