World Laughter Day: Laughter yoga to elevate mindfulness and mental well-being

Every first Sunday of May, the world comes together to celebrate World Laughter Day. The day aims to raise awareness about the power of laughter for health and well-being. From reducing stress to boosting the immune system, laughter is a natural medicine we should all embrace. One of the first people to leverage laughter for its medical benefits was Mumbai-resident Dr Madan Kataria.

"Laughter Yoga is a concept where anyone can laugh without jokes or using any humour. This was founded by Dr Madan Kataria, a medical doctor from Mumbai in 1995. His first laughter yoga club was started in a park in Lokhandwala, Mumbai with a small group of five people including him and his wife. Soon enough, this concept became popular throughout the world not only in parks, but also in corporations, senior citizen centres, schools, colleges, universities and even in prisons," reveals yoga expert Pooja Nidadavolu, master at JetSynthesys' Thinkright.me.

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She further explains, "He called this laughter yoga because it combines laughter exercises with deep breathing techniques from yoga. This brings more oxygen to the brain, thereby making us feel more energetic and healthier. He discovered that scientifically our bodies cannot distinguish between real and fake laughter and that we derive the same physiological and biochemical changes as from real laughter."

Why induce laughter

When asked why do people need to induce laughter, Nidadavolu answers, "This concept of laughter yoga involves performing certain exercises, using our breath in a safe environment to laugh voluntarily and heartily without any reason. In the modern day stressed life, one may not find enough reasons so often to laugh for prolonged periods of time. Laughter that happens in real life is not enough to produce physiological changes in our bodies as proven by scientific studies, whereas laughter that lasts for a longer period of time is a must to get the therapeutic benefits of laughter. For the positive effects of laughter to be felt, it is required to laugh for 10-15 minutes vigorously, that involves the movement of the diaphragm. Doing this activity in a group setting is infectious - it also brings a sense of community and shared joy."

Benefits of laughter yoga

"Laughter yoga's exercises and breathing techniques can lead to physical, emotional, and social benefits," says Nidadavolu. Below, she lists five benefits of laughter yoga.

Brings in more oxygen to the body aiding immunity

The physical act of laughing increases heart rate and circulation. This improved blood flow helps deliver oxygen and immune cells throughout the body, allowing them to reach areas where they're needed most to fight off infection.

Reduces stress levels

Laughing out loud releases endorphins in our brain and could reduce the levels of stress hormones, which may help in feeling relaxed and joyful.

Improves respiratory system

Deep breathing techniques practices during laughter yoga brings in more oxygen to the body and especially to the brain and lungs.

Strengthens relationships

Since this is a practiced in a group setting, it fosters a sense of community and allows us to experience connections in personal and professional life.

Reduces blood pressure

Studies have shown that blood pressure has lowered in groups that practiced laughter yoga.

7 ways to practice laughter yoga

"By practicing laughter yoga, we are being in this present moment by focusing on just the action that we are doing, being very mindful of each movement and our breath and disconnecting from the future or the past. It can be very meditative when done right and enhance our mental well-being," poses Nidadavolu. The yoga expert shares seven techniques to help you get started.

Start with warm up exercises

Shake the hands and loosing up the body.
Clap and chant ‘ho, ho, ho' and ‘ha, ha, ha.'
Take long deep breath in, hold it in, and then exhale with a laugh.

Child-like cheers

Say ‘very good' and ‘yay' and clap. Simultaneously swing arms upward and keep eye contact with others.

Handshake laughter

Greet others in the group with a handshake and laugh.

Milkshake laughter

Hold two imaginary glasses in the hands pouring one into the other and say ‘heyyy heyy' and laugh out loud.

Credit card bill laughter

Imagine a credit card bill on your palms, show it to other members on the group and then laugh

Mental Floss laughter

Imagine taking a dental floss but a longer thread and try to clean your mind using that thread just like you would clean your teeth.

One minute laughter challenge

Look at anyone in the group and laugh for one continuous minute.

What to do after laughter yoga

"Cooling down is an important part of laughter yoga. It helps fight the dizziness and light-headedness that occur can after intense exercising, allowing your blood flow to return to normal," says Nidadavolu.

1. Try to mindfully slow down and naturally allow the laugh to happen without forcing and trying too hard.
2. To end this laughter exercise - lie down on your back, hands by your sides, with palms facing upward.
3. Try not to move. Take deep breaths. Inhale and relax the muscles as you exhale. Take slower, longer, and deeper breaths relaxing the whole body.