Basic Learning Manual

Workshop Objectives
You Will Know Laughter- You will get in depth knowledge about
laughter and Laughter Yoga wisdom - how and why it works, as well
as the immeasurable benefits it provides for body-mind wellness.
You Will Learn To Do Laughter- Knowledge alone is not enough. You
have to actually do laughter to experience the benefits. Laughter Yoga
methods will give you guidelines and practical skills to do laughter in
a group and once your body gets the intelligence of laughing without
a reason, you can even laugh all by yourself anytime, anywhere.
You Will Learn To Live Laughter- Laughter is not just about learning
and doing Laughter Yoga - it is about living it. Therefore, it is essential
to bring happiness to others in order to find yourself happy. With
our experience with Laughter Yoga worldwide, we found that once
people start laughing on a regular basis, it automatically brings
attitudinal changes in their behavior. They become more loving, Dr. Madan Kataria
caring and forgiving. Not only do they laugh in the laughter session; The Founder of Laughter Yoga
they carry the spirit of laughter throughout the day.
 Contents
CHAPTER 1. Why We Need To Laugh Today?................................................................. 05

CHAPTER 2. Laughter Yoga – A Breakthrough.............................................................. 08

CHAPTER 3. Health Benefits Of Laughter Yoga............................................................ 12

CHAPTER 4. Testimonials From Laughter Yoga Practitioners........................... 26

CHAPTER 5. How To Get Involved In Laughter Yoga............................................... 34

CHAPTER 6. How To Laugh Alone........................................................................................... 39

CHAPTER 7. Cultivate 4 Elements Of Joy........................................................................... 50

CHAPTER 8. Test Your Laughter Quotient......................................................................... 65

 CHAPTER 1

Why We Need To
Laugh Today
Today it seems people have forgotten how to laugh. Researchers tell
us that laughter has a positive impact on our physical and mental
well-being, but in this high pressure, high tension, and competitive
world, laughter is fast disappearing. The hearty humor of 30 years
ago no longer stirs even the faintest smile. If we consider laughter an
expression of happiness, it seems that a lot of people are not happy
with their lives.
Stress – The Number One Killer
Life is really stressful and stress-related diseases are on the rise. More
than 70 per cent of illnesses are related to stress. High blood pressure,
heart disease, anxiety, depression, frequent cough and cold, nervous
breakdown, peptic ulcer, insomnia, allergies, asthma, irritable bowel

5
 syndrome, colitis, menstrual difficulties, migraine, and even cancer are
related to stress.
Most people rely on three things to laugh: level of happiness and life
satisfaction, sense of humor, and reason. But, these factors are mostly
unreliable. We can’t depend upon a sense of humor and there are

“
very few reasons for us to smile and laugh. In fact, there are countless
When You Laugh reasons for us to be sad, depressed, and frustrated. The million-dollar
question is: How can we find laughter, and who will make us laugh?
You Change
Over Seriousness
When You Change The whole world is full of seriousness. As a child, one is asked by one’s

The World Changes

“ parents over and again, ‘‘When will you become serious?’’ As an adult,
if you want to be joyful, people say, ‘Don’t behave like a child! Life is
serious.’’
Around You
Wherever you look, you will find more gloominess and less laughter.
Dr. Kataria Even workplaces are quite solemn and people exude seriousness all
the time. Then there are newspapers and television programs which
continually bombard us with dreadful news and negative thoughts,
making people still less secure.
Children too are overloaded with information at a tender age. They
behave like young adults. Instead of outdoor games, they play

6
computer games and chess, where you need to apply a lot of thought
and there is almost no laughter.
People nowadays are more logic-oriented; they look for logic in
laughter too. But, because the very essence of laughter is absurdity,
wherever there is logic; there is no laughter. We are already paying a
heavy price for taking life too seriously and the time has now come
“ More than 70 %
illnesses are related
to take laughter seriously. We intend to break the seriousness of life to stress. Laughter
through Laughter Clubs, and revive the spirit of laughter and joy as a
way of life around the world. Yoga is a single
Depression – A Global Phenomenon
exercise that can
Depression is growing at a very fast pace and is becoming the number
one sickness in the world. People are becoming more sad and lonely. reduce physical,
Often they have no one to talk to or share their feelings and emotions.
Laughter is a powerful antidote for depression. It fosters a positive mental and
and hopeful attitude, which makes the world seem a wonderful place
full of fun and interesting people and great potential for achievement
and happiness. In this state one is less likely to succumb to feelings of
emotional stress
“
depression and helplessness. simultaneously

7
“
CHAPTER 2
Laughter Yoga
is a complete
Laughter Yoga
delivery system,
allowing laughter – A Breakthrough
to actually be
For centuries, laughter was referred to as the best medicine for body
prescribed as part and mind, but never was there a reliable delivery system. Laughter was
simply the end result of entertainment or amusement, but Laughter
of a daily routine Yoga has taken laughter to a new level. It is a complete delivery
system, allowing laughter to actually be prescribed as part of a daily
in order to realize routine in order to realize all of the health benefits. It enables everyone
to laugh, even those who are serious, introverted and uncomfortable
“
all of the health being funny.
Laughter Yoga was started by Dr. Madan Kataria in 1995 as a social
benefits Laughter Club in Mumbai, India, with just five people. In the
initial days, the group resorted to jokes and funny stories, but they
soon ran out of them. This prompted Dr. Kataria to come up with a

8
breakthrough system of laughter. He finally found the answer he was
looking for, which was based on a scientific fact that the body cannot
differentiate between acted and genuine laughter. Both produced
the same ‘happy chemistry’.
He explained this to the group and asked them to try to act out
laughter with him for one minute. Amid skepticism they agreed to
try – and the results were amazing. For some, the acted out laughter
quickly turned into real laughter --- this was contagious and very
soon others followed. Soon the group was laughing like never before.
The hearty laughter that followed persisted for almost ten minutes.
This breakthrough was the birth of Laughter Yoga, which has today
become a global phenomenon with thousands of Laughter Clubs in
more than 72 countries.
It is now being practiced in companies, old age homes, schools,
colleges, fitness centers, community centers, prisons, hospitals,
homes for the physically and mentally challenged and cancer self-
help groups. It is being touted as perhaps the best alternative health
therapy for complete body-mind wellness.

9
 What Is Laughter Yoga

“
Laughter Yoga is a unique concept where anyone can laugh for no
Whether you reason, without relying on humor, jokes or comedy.
We initiate laughter as an exercise in a group, but with eye contact
laugh for real or and childlike playfulness, it soon turns into real and contagious laughter.

pretend to laugh; The reason we call it Laughter Yoga is because it combines laughter
exercises with yoga breathing. This brings more oxygen to the body
your body does and the brain which makes one feel more energetic and healthy.
The concept of Laughter Yoga is based on a scientific fact that
not know the the body cannot differentiate between fake and real laughter if done
with willingness. One gets the same physiological and psychological
difference- you benefits.
will still get the
same health
“ Three Reasons Why Laughter Yoga
Most people feel that if they are able to laugh naturally they don’t need
benefits to join a Laughter Club, but the fact is that spontaneous laughter is not
sufficient to bring significant physiological and biochemical changes.

10
Here are 3 basic reasons why one must do Laughter Yoga to get
maximum health benefits:

“
1 In order to get scientifically proven health benefits of laughter,
we need to laugh continuously for at least for 10 to 15 minutes. Since
In order to get
in Laughter Yoga we do laughter as an exercise, we can prolong
scientifically proven
our laughter as long as we want; it brings measurable physiological
changes like oxygen levels in the blood, muscle relaxation, blood health benefits of
circulation and release of certain hormones in the body.
2 To reap the health benefits of laughter, laughter has to be loud and laughter, we need
deep, coming from the diaphragm. It should be a belly laugh. It might
not be socially acceptable to laugh loudly, but Laughter Yoga Clubs to laugh for at least
provide a safe environment where one can laugh loudly and heartily
without any social implication. 10 to 15 minutes
3 Natural laughter that courses through our life depends upon
and it should be
many reasons and conditions, but there are not many reasons which
make us laugh. That means we are leaving laughter to chance, it may
happen it may not. In contrast, in Laughter Yoga Clubs we are not
sustained
“
leaving laughter to chance, but doing it out of commitment. This is a laughter
guaranteed way of getting the health benefits of laughter.

11
“
CHAPTER 3
Laughter Yoga can
change your mood
within minutes
Health Benefits Of
by releasing Laughter Yoga
endorphins from Laughter Yoga is sweeping the globe not because the concept is
great; but primarily because people are getting enormous health
your brain cells. benefits from it. Regular practitioners report amazing improvement
in their health as well as a more positive mental attitude and higher
And if your mood
energy levels. The first thing participants say is that they don’t fall
is good, you are at sick very often and the frequency of normal cold and flu reduces or
even disappears. There are daily reports of partial or total cure of most
your best and you stress-related illnesses like hypertension, heart disease, depression,
“
will do everything
asthma, arthritis, allergies, stiff muscles and more.
You can apply Laughter Yoga to different fields and sum up the many
benefits into five major categories which affect a person in almost
well every facet of life. These categories are:

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1 Personal Benefits
2 Health Benefits
3 Business benefits
4 Social Benefits
5 Laughing Through Challenges
Personal Benefits
Besides being the best stress buster, Laughter Yoga has proved to be very
effective as a personal development tool. It enhances mental skills and
abilities that help a person to improve their performance in every sphere
of life. As it generates a positive mental attitude; it helps to change the
mood state and the whole perspective towards life and people in general.
Here are some aspects of personal development easily enhanced by
Laughter Yoga:
Brings More Laughter & Joy: If you ask any Laughter Club member what
benefits they have received from doing Laughter Yoga, the first thing they
say is that after laughing for 15 minutes they are in a good mood which
keeps them cheerful throughout the day. This sense of wellbeing comes
from the release of ‘feel good hormones’ called endorphins which improve
the mood state instantaneously, and if your mood is good you are at your
best in everything you do.
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 Another thing people say that is that Laughter Clubs have helped them to
develop the ability to laugh at almost anything. This can be attributed to
two factors – Firstly, Laughter Yoga develops sense of humor and secondly,

“
it provides a childlike playfulness in people’s lives.
In Laughter Yoga Self Confidence: Laughter Yoga is a powerful means to enhance self
confidence as it helps overcome inhibition and shyness and eases out
you can laugh awkwardness. Laughter and smiling not only helps to communicate
with others effectively, but also creates a safe environment for others to
even if you are connect and come closer. This goes a long way in achieving success in
business life, personal life and social life. When you laugh in a group, in
not happy as a public place, it removes most inhibitions and over a period of time you
become more sociable, unreserved and outgoing. Gradually, it builds self-
Laughter Yoga is confidence and helps to develop personality and leadership qualities.

all about finding Communication Skills: Laughter Yoga significantly improves

communication skills by reducing one’s self-consciousness and hang-
happiness within “ ups. Stress and negative emotions reduce communication skills and the
motivation to communicate. Laughter Yoga is a perfect exercise routine
and not outside that exactly counters these effects. As it induces unconditional laughter
through group dynamics and childlike playfulness, it enables people to
communicate and express their emotions freely. It generates positive
feelings and alleviates all negative strains of thought. In fact, it is hard to

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remain in conflict with someone when you are laughing.

“
Maintains Emotional Balance: It is comparatively easy to manage
physical or mental stress, but very complex to handle emotional stress
which arises due to problems at home or at work, faulty relationships and
Laughter Yoga
several other strained situations. Faced with such circumstances, people
enables you to
find it hard to express their feelings and emotions, as a result of which
they suppress their emotions. Laughter Yoga helps free flow of emotions laugh even when
and releases pent up feelings. It defuses painful emotions like fear, anger,
resentment etc. thus preventing conflicts, easing tension and helping to you don’t feel like
us to understand and comprehend the other person’s point of view.
Unfolding Infinite Potential Through Laughter: Laughter has an laughing because
infinite potential to enhance right brain functionality, which is the seat of
creativity, intuition, imagination, inventions, music, art, meditation and it is an exercise
healing. The capacity of the analytical left brain is limited, while the right
has tremendous prospective to grow and develop. One of the easiest which can be done
ways to stimulate this is by playfulness. By being playful, one can augment
creativity and imagination. A Laughter Club is a perfect platform that
gives an opportunity to be playful in a group, without embarrassment.
regardless of your
“
mood state
Makes You Look Younger: Laughter is an excellent exercise for toning
facial muscles and improving expressions. When you laugh, the face

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“
Natural laughter becomes red, due to an increase in blood supply, which nourishes the
facial skin and makes it glow. Laughing people look more cheerful and
that courses attractive.
Health Benefits
through our life
There is an ever increasing demand to open more and more Laughter Clubs
depends upon in the world because people are inspired and motivated by the multiple
health benefits derived from doing Laughter Yoga. Club members proudly
many reasons say that they never miss a single day! In India, Laughter Clubs meet every
day and have proved to be a great platform where people not just meet to
and conditions. do Laughter Yoga exercises, but have also successfully created an effective
social network of caring and sharing relationships. Laughter Yoga is a
Laughter complete package for physical, mental, social and spiritual well-being of
an individual and has all the elements of perfect health building activity.
Yoga helps to Laughter Yoga for Fitness: Laughter Yoga enhances body fitness, and
above all is the best cardio workout which increases blood circulation
disconnect from as well as brings more oxygen to the body cells. It can be compared to

reasons and “ any aerobic exercise, except that you don’t have to wear fancy shoes or
clothes. You don’t need to slog on a tread mill or the tracks. Just laugh
yourself fit and healthy. According to Dr. William Fry 10 minutes of hearty
conditions of life
laughter is equal to 30 minutes on the rowing machine! This is in respect

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to cardiopulmonary endurance. Laughter Yoga is ideally suited for busy
professionals and business people who have very little time to exercise.
20 minutes of Laughter Yoga can give you similar results as those of
going to gym for one hour.
More Oxygen: Negative emotions constrict the supply of oxygen and
induce shallow chest breathing. Laughter exercises are devised to
facilitate longer exhalation and deep diaphragmatic breathing, which
helps in flushing the lungs of stale residual air and increasing the net
supply of oxygen.
Increased Blood Circulation: Physical disease or mental problems
restrict circulation and slow down the body system. Research has shown
that laughter causes an ‘internal jogging’ that massages and promotes
circulation to the digestive and lymphatic systems. It increases
circulation to flush the body and organs of waste products leaving us
ready to operate at peak performance.
Stress Buster: Laughter Yoga is an instant stress buster. It has been
scientifically proven that laughter reduces the level of stress hormones
like cortisol and epinephrine and enhances positive emotions. A study
on a group of 50 IT professionals in Bangalore, India, showed that the
cortisol levels dropped significantly after Laughter Yoga sessions. The

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 study also confirmed a significant drop in blood pressure following laughter
sessions.
Laughter Boosting for stressful situations: Growing competitiveness and
desire for lofty accomplishments in workplace, academics, and sports as
well as in the field of creative arts invariably places people in a vulnerable

“
situation, which can generate fear, anxiety and worry and lead to an
Laughter Yoga immensely negative and stressful scenario. Performance levels are most
likely to be affected as rationality gets clouded with stress. It is therefore
is an instant important to alleviate these circumstances and create an ambience for
optimal performance. Laughter can do just that. It has the power to boost
yoga. One positive emotions and enhance self - confidence just within minutes before
a stressful event.
can feel the
Business Benefits
benefits from People today are facing tremendous stress and burnouts in the workplace.
“
the very first
Even highly talented and skilled people cannot perform well if they are
emotionally imbalanced and stressed. Companies, which have introduced
Laughter Yoga sessions for their staff at all levels, have reported a happier
session workplace, increased efficiency, better communication, increase in sales and
productivity, increased creativity and better teamwork, decrease in illness
and absenteeism and a reduction in employee turnover.

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Stress in the workplace can be divided into three types:
Physical Stress results from working beyond one’s physical capacity. Working
continuously without sufficient rest or recharge makes one physically tired
and exhausted.

“
Mental Stress in the workplace stems largely from heavy workloads with
tight deadlines, from fear of losing one’s job or pushing too hard to fulfill basic We are not
needs. Competing with others or with yourself to improve your performance
also leads to mental stress. leaving
Emotional Stress is deep-rooted and caused by bad relationships at home or
at the workplace. Even highly talented and skilled employees cannot perform
laughter to a
well if they are emotionally disturbed. Emotional problems at home reflect at
work and vice versa.
chance, but
Emotional stress is more difficult to cope with (and to reduce) than physical
and mental stress.
doing it out of “
One needs to deal with emotional stress at two levels:
commitment
Develop skills to express emotions freely without fear: Laughter Yoga
helps to develop emotional expression through physical playfulness and a
playful mental attitude. While playing you focus entirely on the play process
and one’s personality takes a back seat. One is creative, dynamic and playful.

19
 Most people spend a lot of time and energy holding on to their masks
and personalities. Physical playfulness helps to shed these masks and
enables the free expression of emotions without fear.
Increase one’s ability to release pent-up emotions: Suppressed
emotions cause ongoing
We have
physical or mental pain and reduce one’s performance. Laughter Yoga
taken life too provides a simple, painless and effective release mechanism to help rid
the subconscious mind of pent-up emotions through catharsis during
seriously; it’s intense laughter. Such release helps to build performance and improves
emotional intelligence and communication skills.
time now to Peak Performance: Mood, energy levels and good oxygen supply are
essential for peak performance. Lack of any one of these elements can
take laughter lead to physical, emotional and mental stress which is counterproductive.
Laughter Yoga has the power to change the mood state within minutes
seriously by releasing neuro-peptides from the brain cells called endorphins.
Science tells us that the brain needs 25% more oxygen than other body
organs. Laughter Yoga increases the net supply of oxygen which helps
in optimal performance and boosts energy levels. It is the only exercise
routine that works both on the body and mind simultaneously and
effectively recharges the body system thus enabling it to perform to its
optimum stage.

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Team Building: “People who laugh together, work together” John Cleese,
a renowned British comedian, once said during his visit to Mumbai that
Laughter is a great connector of people. It breaks all hierarchies and is a
force for democracy. Laughter Yoga is a powerful tool that can give you a
highly motivated and energetic workforce for maximum productivity and
profitability. It also develops a positive mental attitude, hope and optimism
and increases communication skills to help in teambuilding.
Laughter Yoga group sessions create a bonding as people learn to share
and care about one another. It provides a sense of emotional security which
resists stress and promotes excellence in all other areas of life. It teaches
one to understand others and balance one’s own emotions. It diffuses
stress and generates peace and harmony which leads to improved thinking
and better creativity with a defined focus. The goal of Laughter Yoga is to
connect people with one another at heart level without judgment.
Laughter is powerful group dynamics. The mirror neurons in the brain
cause us to experience the emotions of people we communicate with.
Being with laughing people, we experience their laughter which makes it
easier for us to laugh. Each time we establish eye contact with people who
are laughing; the mirror neurons add their laughter experience to our own
and this creates a feeling of togetherness which is a major component for
successful team building.

21
 Innovation & Creativity: The essence of Laughter Yoga system is to
cultivate childlike playfulness. This playfulness stimulates the right brain
activity which is the seat of creativity. This helps generate new ideas and

“
new insights about workplace issues and problems.
“People who Increases Attention Span in HR Trainings: Human brain cannot concentrate
for more than 90 minutes after which the attention span reduces. Even a
laugh together, 5-10 minute Laughter Yoga session can provide a great energy boost during
long HR training sessions and conferences. It helps to increase the attention
work together” span and enhance learning skills & concentration.
Social Benefits
- Laughter
The quality of life does not depend upon how much money, power
Yoga is a great and success we have. Rather, it depends upon the caring and sharing

team building “ relationships with people around us. Both in times of success and failure,
we need people with whom we can share our moments. In fact, many a
times it is seen that our own family members are unable to provide that
exercise kind of happiness and security that a good friendship can. This establishes
the fact that the best relationships are mostly with good friends who are
always around to provide unconditional love and support. With laughter
we attract like-minded or good hearted people and the way Laughter Clubs
are developing into communities, there is no doubt that Laughter Yoga is an
excellent tool to bring people together like an extended family.

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 “
Healing through Laughter Clubs: Members of Laughter Clubs laugh
together daily or weekly. The healing effects of laughter are different for The brain needs
each person according to their physical, mental, emotional problems
and needs. Many members with chronic pain, migraines, headaches and 25% more oxygen
asthma have found attacks to become less frequent, and in some cases,
to disappear completely. Symptoms of high blood pressure, severe spinal, than other body
neck or shoulder problems and even diabetes have improved eventually
requiring no medication. organs. Laughter
Besides the therapeutic power of laughter experienced in these clubs, Yoga increases
people also find a profound change in their mental conditions as it helps
them to counter depression, anxiety and stress. Members have reported the net supply
moving from debilitating fear and anxiety to a more positive state of mind,
transforming their quality of life. of oxygen which
Many members who harbored bitterness, hatred and other long-term
emotional problems found that all their pent up feelings are released
helps in optimal
through the cathartic effects of laughter, leaving them joyful and free.
performance and
People suffering from life threatening diseases like cancer found laughter
in these clubs as a refuge to deal with their trauma and pain. Even students
with emotional problems that have left them incapable of learning have
boosts energy“
reported that after a period of laughter they have been able to continue levels
their education and succeed.

23
 A Network of Caring-Sharing Relationships: Social Laughter Clubs
have the power to reach beyond the healing of laughter. Relationship
with people with whom we laugh regularly becomes very strong. This

“
effective network of caring-sharing relationships is the key to a happy
The and healthy life.

playfulness in Spiritual Benefits: In addition to providing a positive and secure

emotional environment, Laughter Clubs promote personal happiness
Laughter Yoga in many ways. The positive and happy attitude from Laughter Clubs is
spread through the mechanism of emotional contagion to others that
stimulates the we have contact with. This is not limited to just friends, family and co-
workers, but also includes social contacts and even people they sit next
right brain to in a bus or in a restaurant, taxi drivers and many others.
Their caring, empathetic manner touches all the people they interact
activity which with and thus the benefits continue to grow. The emotional problems

is the seat of “ and selfish interests fall away through laughter and caring and there is
a kind of inner joy that fills the heart.

creativity This ‘Inner Spirit of Laughter’ becomes apparent to some as they develop
a state of emotional fluidity where the worries and intense goals that
have driven their lives become less important to them. These people
become aware that true happiness comes from giving unconditional

24
love, caring and sharing, and working to make the world a better place
not only for themselves but for all others.
Laughing Through Challenging Times
Laughter Yoga goes beyond just laughter. It not only fosters a feeling
of physical well being, but also enhances the spirit and touches the
emotional core of people. It develops an emotional balance which helps
one to understand one’s own emotions as well as those of others.
People are often surprised at the powerful changes that Laughter Yoga
makes to their lives. The ever present ego and the ‘I’ mellow down to
a loving, caring and giving state of mind. It alters the selfish character
to an altruistic nature. It cultivates a positive mental attitude and an
understanding based on unconditional love, forgiveness, generosity and
compassion. It allows virtues of patience and tolerance to emerge in the
forefront.
Laughter helps people to develop a state of emotional fluidity where
worries and intense goals that have driven their lives become less
important. It ensures that people around us are also happy or else they
will not allow us to be happy. It teaches us that even as we seek our
happiness, we must be mindful of bringing happiness to others too.

25
 CHAPTER 4

Testimonials

“ In Laughter
Yoga, we don’t
laugh because
From Laughter Yoga
Practitioners
Maria Manninen, Finland: My life has been pretty tough for many years
we are happy; and I spent lot of time crying alone at home. It was only when I discovered
Skype Laughter Club that I felt a dramatic change. My life started to fill up
we are happy with joy and laughter and I found myself smiling and laughing throughout

because we
“ the day. And when something was funny, I would laugh out loud which I
hardly did before. I got so much into laughing that I did a 3-day Laughter
Yoga leader’s training and now lead the Skype Laughter Club on line. After
laugh a daily Skype laughter session, I feel so much happier. In fact, sometimes
I laugh so much that I have to explain to people that I’m a Laughter Yoga
practitioner!
Nili Dor HaElla: Laughter helped me through difficult times: My brother
David and my sister-in-law died in a plane crash in USA. It all happened

26
 “
so suddenly that it was very hard for me to grasp whether it was true or
some nightmare. My body was in a state of shock and there was no way
In this high
I thought I could ever laugh again. I told myself that I would do my best
even if I had to fake it till I made it. So I brought my body and open-heart to
tension high
the Laughter Club. I shared with the group what was going on with my life
and thanked them for their love and support. That laughter session was
pressure modern
the most powerful experience I have ever had in my life. I found the ability
world, we don’t
to tap into my inner resources, I did not know existed, at a time when I
felt weak and powerless. The Laughter Club members were so loving and have many
supportive that I still feel lucky to be surrounded by such loving kindness.
Brigette, Denmark: Laughter really changed my life. I now feel happier reasons that make
and more focused about things that make me happy. It has changed me
from being a serious person to a much lighter person. I use laughter as my us laugh. We need
personal stress management therapy to keep my stress levels low.
to disconnect our
Neeta Fadia, Mumbai: I have been suffering from advanced osteoarthritis
of the knee joints which has severely hampered my mobility. Even after Laughter from
my knee replacement, I found it very hard to stand even for 15 minutes
without pain. But, thanks to an evening Laughter Club that started in my
building compound, I began attending the laughter sessions regularly.
reasons and Laugh “
Now, I can stand for more than half an hour continuously without pain. It unconditionally.
is amazing how Laughter Yoga changed my life and outlook.

27
“
Sunita Beri, Mumbai: Ever since I started doing Laughter Yoga, I found
If laughter myself very peaceful. Earlier, I used to get angry at everyone in my house,
but now within a week my anger has reduced by 50%. My husband
cannot solve
and children are surprised at my changed attitude. They never saw me
your problems, laughing like now. I feel relaxed and can sleep better. Thanks to Laughter
Yoga, it has really worked like magic.
it will dissolve Reema Hiranandani, Mumbai: I have changed a lot by practicing
Laughter Yoga. My immunity has increased and I don’t suffer from cough
them by and cold any more. I feel energized and relaxed and am in a good mood
the whole day. In fact, people look at me and tell me I look happy and
changing your content.

body chemistry Anna Zakharova, Moscow: For 15 years I was looking for a spark to ignite
my passion of painting, and finally it was Laughter Yoga which helped me
and mindset achieve it, just after my second lesson. I’ve had a difficult time in life as a
result of which I lost my health, got severe pain in my spine, and was not
so you can face able to sit properly. But during the third Laughter Yoga lesson, I was sitting
for 20 minutes using Laughter Meditation to discard the pain! I saw and
“
them in a better understood that Laughter Yoga can give anything you want - health, joy,
happiness, show you the way to your purpose and help you reap the real
way results in life.

28
Marilyn Fogelquist: I’m not a funny person. Neither can I remember and
tell jokes nor did I grow up in a home with humor. In fact, I didn’t learn
any skills for defusing conflict or dealing effectively with stressful events
and as for problems at home; we didn’t talk about them at all. Laughter
Yoga has brought great joy and pleasure to my life. It has provided me
with the opportunity and skills to bring laughter and joyfulness to other
people in our community. It has also been a blessing in helping me deal
with the lingering illness and death of a family member.
Michael Shineberg: My father passed away recently after five months of
a terminal sentence with cancer. At one point, I was grieving so heavily
that I was getting lost in it: grieving is good for you but makes you weak.
I wondered what I was going to do as I seemed to be spiraling down
into a state I couldn’t get out of. I thought of my laughter practice and
started laughing. My grief was transmuted into a sublime energy of joy. I
started laughing which helped me to connect to the power from within
and cope with my tragedy.
Karla Ivette Oseguera Moguel: Soon after the birth of my child,
I began to lose sight without realizing what was happening. I had
lost 90% of my sight and was almost blind for more than a week. The
diagnosis was Multiple Sclerosis. My life became like the vanishing

29
 light of a candle. I used to be a kind, affectionate and loving person with
a remarkable sense of humor and plenty of vitality. But, I found myself
living in darkness, with a lot of anger, frustration and gradually falling

“
into a deep depression. Luckily, I found Laughter Yoga which gave a
If you can’t new meaning to my life. I have learnt to laugh all by myself under any
condition. It even allows me to laugh in a ridiculous situation without
laugh, bring being embarrassed. It makes me feel safe. I have also learnt to love myself
and have realized my worth. I now respect myself more than ever before.
your body to I am happy and I can spread peace and happiness. Now, I can see that life
has plenty of possibilities. I have found serenity and have increased my
the Laughter own tolerance to frustration. I trust myself and everyone else. Today, I can

Club, your mind

“ say I am alive and want to keep living. I can talk about what the disease
has given; rather than what it has taken.
Gabriela Sanchez,Tijuana Mexico: It has been a great experience in my
will get it life. My relationship with my husband has improved and I fell happier and
healthier. I sleep better and take care of myself.
Dominique Toulet, New Caledonia: I work as a conference interpreter
from English to French. It is a profession recognized for being highly
stressful. But Laughter Yoga boosts my confidence more than any
other trick I’ve tried. I arrive at work all flushed and happy, totally calm
within and deliver to the best of my abilities with no fear, stage fright

30
or whatever negative feeling which could only lessen my performance.
Laughter is the best mood and confidence enhancer I know!

“
Linda Leclerc, Canada: As a Laughter Yoga Teacher, I tell people that
laughter helps to decrease stress-levels and relieves tension. Whenever Laughter and
I feel nervous before meeting a new group or making a presentation, I
lock myself in the bathroom and do my “survival routine” exercises: a few breathing in
deep breaths, 2-3 minutes of silent laughter, stretching and breathing.
Then I do 1 minute of lion laughter, take a few deep breaths and am ready Laughter Yoga
to go feeling great. Every time I do this, it’s almost like a new discovery for
me: It really works! brings you totally
Vishwamohan, Vijayawada, South India: It’s usual to celebrate one’s in the present
birthday the day one is born, but, not so for me. I celebrate my birthday
on the day I joined the Laughter Club! I feel I got a new lease of life and moment, as you
was ‘Reborn’ in the club.
Constantly troubled by never-ending illnesses for the over 30 years, I can’t laugh and
had almost given up on life. From chronic diabetes, high blood pressure
and cardiac problems to diabetic neuropathy, I had suffered immense
pain and anxiety right through 53 years of my living. After a heart bypass
breathe in the “
in 1999, I still had to endure other health complications. Disillusioned
past or future
with constant medication and rising stress levels I decided to adopt an
alternative method to help me feel better.

31
 On January 14th, 2002, I joined the local Laughter Club. Gradually, my

“
life underwent a remarkable change. My health improved considerably
I have not as my ECG, BP and blood sugar levels stabilized. I had never felt so
much healthier in his entire life. I firmly believe that Laughter Yoga
seen anybody
helped me rejuvenate and nurtured me to good health.
dying of Des, Australia: Greatly inspired by Laughter Yoga Clubs, I started
to laugh all by myself every day after meditation. I allow myself to
laughter but I be spontaneous and childlike and make funny movements. Regular
practice of laughing alone has had a tremendous effect on my health
know millions condition. Though suffering from a tumor for some time, I can feel
it getting smaller. Even my specialist was amazed when he realized
who are dying it had shrunk remarkably. He cancelled the radiotherapy and said,’ I
am happy to keep an eye on it for now. I really believe its laughter,
because meditation and positive affirmations that have worked so wonderfully

they are not“ together.’ I also think laughter is anti-ageing. Though I’m 60 I feel very
energetic, there is less pain and I can easily do a lot of things. People
remark I look much better and younger!
laughing
Dianne Theil McNinch: In January 1997, my thoughts of suicide
Dr. Kataria became frequent and by April 1997 I was officially diagnosed with
Clinical Depression. Over time my condition became severe and by
this year I was spending over $400 on depression medication each

32
month. I first heard about Laughter Yoga on the American TV show
‘Dancing with the Stars’. It seemed delightful. Then on April 11th 2007,
I happened to see Laughter Yoga on the Oprah Winfrey show. Even
before the show ended I signed up for the May Sierra Madre training
and tried to find a local laughter group. The next day I met Jeffrey, a
Laughter Yoga teacher who guided me to my initial session.
Just two months after my first Laughter Yoga experience on April 12, I
had amazingly decreased the use of medicines by almost 80%. In fact,
I’m completely free of all medication now and am saving over $400
each month. I sleep better than I ever have and people tell me I look
great. My life has undergone a remarkable change.
Lucinda, Canada: I used laughter exercises to relieve a nagging dental
pain. During an uncomfortable drilling episode, I decided to do some
laughter exercises to ease the pain. Just five minutes of laughing
helped me to go through 4 minutes of totally pain free drilling. Though
the pain crept back after 4-5 minutes, but by then the job was almost
finished. Besides alleviating my pain, laughter lightened the mood in
the office. I often do laughter exercises in the elevator and believe me
it takes the edge off.

33
 CHAPTER 5

How To Get Involved

“ Laughter
Yoga is art
of laughing,
In Laughter Yoga

science of “ 5 Strategies To Bring More Laughter Into Your Life

How often do you wish there was more laughter in your life? How
breathing often, when you see others laughing heartily, do you wish you had
a reason to laugh as well? One of the reasons the frequency of daily
laughter is declining is because laughter has been left to chance.
However, Laughter Yoga is all about making the decision to laugh and
not leaving it to chance. It is not dependent on outside circumstances,
but from conscious efforts from within to generate laughter. This
guarantees that there will be more laughter in your life.

34
Listed below are five major strategies that can be used in order to bring
more laughter into your life:
Join or start a Laughter Club
Laugh all by yourself
Cultivate four elements of joy

“
Find more laughter in daily situations
Perform daily random acts of kindness
Laughter
Join Or Start A Laughter Club Club is like a
One of the simplest ways to bring more laughter into your life is to
join a Laughter Club or better yet, start one! Initially, the physical act
kindergarten
“
of laughing is practiced which ultimately translates into the wisdom of
laughter, ready for use at any point in life.
of grown ups
Laughter Clubs are a worldwide network of social clubs run by
volunteers under the aegis of Laughter Yoga International which is
fully independent, not-for-profit, non-political and non-religious, based
in Bangalore, India. People gather together in public places or indoor
venues to practice Laughter Yoga exercises, accompanied by breathing
and stretching exercises, as they reap enormous health benefits.

35
 Laughter Clubs are social clubs that are free anywhere in the world. No
membership fees are charged; however, members of the club share venue

“
expenses.
Laughter Yoga Laughter Clubs in India

develops In India, most Laughter Clubs function daily with members meeting in
public parks. Starting a club is easy. Just find a place in your community
positive where people walk each morning and can assemble for a laughter session.
The big advantage of selecting such a place is that it can be combined
mental with your morning walk.
The designated area should be far enough away from residential areas
attitude which so as to not create a disturbance. If your region experiences inclement
weather part of the year, sessions during that time will need to be held in
keeps your
yoga classrooms, health clubs or aerobic centers.
spirits high Laughter Clubs in Western Countries

during hard“ Laughter Clubs are run slightly different in the West where club members
prefer to meet for two hours every weekend or twice a month. Combined
with breathing and stretching, 30 minutes of laughter is followed by a 15
times
to 30-minute Laughter Meditation. Activities of the social Laughter Club
include games, brainstorming on the psychological and physiological

36
benefits of laughter, as well as dancing. It is operated on a non-
profit basis with expenses for venue, food and drinks shared by the
members. The frequency of such laughter gatherings can be increased
or decreased according to the wishes of the group.
Laughter Clubs should be started and led by Certified Laughter Yoga
Leaders or Teachers who have been trained at one of the many training
programs available all over the world.
As public Laughter Clubs are not always accessible, we have online,
phone and Skype Laughter Clubs, plus a network of caring relationships,
available 24 hours a day.
Online Laughter Clubs: Laughter Yoga on the phone is a concept that
is quickly catching on as the benefits of daily laughter become more
apparent. Laughter professionals have created history by taking the
initiative to create an innovative venue to involve greater numbers of
people laughing on a regular basis. Laughter Yoga on the phone is a
virtual group laughter exercise that unites people around the world in
remarkable, spontaneous and hilarious sessions of health and healing
through spontaneous laughter. It is easy, free and available 24 hours
a day.

37
“
A Laughter Yoga phone session releases tension, opens the heart,
elevates the mood and stimulates physical and psychological
Quality of life healing. Hearing the laughter of others is a contagious exercise,
allowing laughter to flow easily, as child-like playfulness is engaged
depends upon and a feeling of oneness with the group is enjoyed.
Skype Laughter Club: Now everyone can find a Laughter Club at
quality of our friends
home or at the office. All you need is a computer, internet connection,
and relationships. Skype and a headset. Add Laughter Club to your contacts and you
are ready to laugh! Ten minutes of laughter is such an awesome
Laughter is a great break during the day.

connector of people
which brings lots of
good friends with
caring and sharing“
relationship

38
 CHAPTER 6

How To
Laugh Alone
Laugh Alone - 5 Laughter Exercises
Currently, there are thousands of Laughter Clubs worldwide, but many
“ Children who
do not play
still find it difficult to reach these clubs due to some constraint. Realizing enough grow
the need to laugh on a regular basis, we developed specific techniques
for Laugh Alone Laughter Yoga. Since Laughter Clubs meet once a week up with low
or every two weeks in the Western countries, people can laugh alone
every day in their homes. Many leaders and teachers tried laughing in the
bathroom or in front of a mirror with positive results. People loved this
emotional
“
new technique of laughing alone that helped them release their stress intelligence
and maintain their health.
Laughing Alone confirms that Laughter Yoga not only heals when practiced
in a group, but also when practiced alone. This exercise regime, which

39
 combines laughter and breathing exercises, is very beneficial for those
looking for alternative methods to daily laughter, as well as for patients

“
suffering from chronic diseases and those unable to actively move or
Laughter exercise. This is an innovative way of practicing laughter exercises, while
reaping the same health benefits as those enjoyed at the clubs.
Yoga is the Factors That Facilitate Laughing Alone
Paramount – Willingness to Laugh
quickest, most
A willingness to laugh creates a positive mindset that is necessary in order
effective, most to be fully open to the benefits of laughing alone. Injecting exaggerated
mannerisms into your laughter will allow suppressed emotions to be
economical released more easily.
Self-Dialogue
way to help
employees
“ Do not criticize the quality of your laughter. Tell yourself this is not
about real or spontaneous laughter, but that your laughter and childlike
playfulness is only an exercise with scientifically proven benefits that
reduce stress will give more oxygen to your body and more clarity to your thought
processes in order for both your mind and body to retain and/or regain its
health. Openly appreciate yourself. Literally give yourself a pat on the back
each time you laugh more and without reason.

40
The 40-Day Formula
Laugh alone for 40 days and it will become a new healthy habit. After 40
days, the brain will develop new circuits with the new behavior becoming
a part of your unconscious mind.
Without ever going to a Laughter Club, laughing alone will result in
positively conditioning a joyful state of mind after repeatedly engaging
in laughter and breathing exercises over an extended period of time.
The brain actually develops new neuronal connections, which produce
happy neuropeptides and hormones in the body that are triggered by this
repetitive act.
In neuro-linguistic programming (NLP) language, eliciting such a bodily
reaction is called an “ANCHOR”. By performing a joyful anchor action with
the body, the mind can experience the emotion of joy completely with the
chemical reactions it triggers. The body and mind can be trained to laugh
at will and just like learning to ride a bicycle, once learned, the technique
will never be forgotten.
Every Person Is Different
Laughter is individualized – there is no right or wrong way to laugh. When
laughing alone, you will develop sounds, gestures and postures that
you alone are comfortable with. Create your own exercises and develop

41
“
new ideas in order to discover what works best for you. Once you start
Laughter Yoga laughing, you will be shocked at how laughter will release your sense of
creativity!
is ideally suited Guidelines On How To Laugh Alone

for seniors How to do it and what to wear

Consciously relax the jaw. Every time you laugh alone, open your mouth a
as they can’t bit wider to enable laughter to flow from the belly. If your mouth is tightly
closed, laughter will come from the throat or the upper chest. The goal
comprehend is to have your laughter come from your lower belly which will engage
the diaphragm. Engaging the diaphragm stimulates the parasympathetic
humor and nervous system that will relax all metabolic systems.

comedy due Wear loose and comfortable clothes for breathing and laughter exercises.
Trousers should be below the navel, so as not to hinder abdominal
to senile movements. Also, avoid tight belts that restrict belly movement.

dementia and “ Duration and Ideal Time

Ideally, 15 minutes should be spent each on yogic breathing and laughter
Alzheimer’s session with short breaks of relaxation. You can begin with 10 minutes
and gradually increase the duration. Laughing alone should ideally be
practiced the first thing every morning, since it will put you in a cheerful
mood and keep you feeling good day. If you do not feel like laughing first

42
thing in the morning, begin with some warm-up and breathing exercises.
They will stimulate the body and soon laughter will follow. Happily, this
can be done anytime of the day in order to boost energy levels.
Warm-Up Exercises
Before starting laugh alone exercises, try some warm-up exercises.
Exercises like, “Ho Ho Ha Ha”, Gibberish talking and “Very good, very good,
yay!” are a few bodily expressions of joy that can be practiced. These
exercises will be even more fun if you do them alone in front of a mirror.
Do them gently in the beginning, then gradually increase the intensity till
you get comfortable screaming with joy.
Popular Warm-up Exercises
“Ho Ho Ha Ha”
Ideally, this warm-up exercise should be done in a standing position. Say
“ho ho” twice, as you push your hands forward away from your chest and
say “ha ha” as you push your hands downward. Slowly sway your entire
body from left to right, bend your knees slightly, as you speed up saying,
“ho ho ha ha”. After doing this a couple of times, do some deep breathing
exercise. Raise your arms above your head, inhale and hold your breath
for 3-5 seconds. Then slowly bend your body from the waist, let your arms
dangle, and exhale saying “haaaaaaaaa” and continue to laugh.

43
“
Holding your breath creates enough pressure in the lungs to help you laugh.
To reap the Voice reinforcement takes place when you say “haaaaa” which helps generate
laughter easily. When bending at the waist, abdominal muscles are squeezed,
health benefits moving the diaphragm upward, further facilitating laughter.
Caution: If you have back or spinal problems, be careful and do not make jerky
laughter has movements.

to be loud Gibberish Talking

Gibberish is a meaningless language, a verbal diarrhea – it makes absolutely
and should no sense. Try talking quickly in this “language” while moving your tongue from
side to side as you make funny expressions will support your gibberish talk.
come from the
Broad hand gestures, along with “performing” in front of a mirror, will also help
diaphragm; facilitate the utterance of gibberish. Talk as long as possible until you run out of
breath. Gibberish talking is a special kind of exhalation that helps empty your
this is what lungs of stale, residual air. Laughter happens automatically when speaking
gibberish. Complete the gibberish session with deep inhalation.
we learn from “ Very good, very good, yay!!

Laughter Yoga This is a common exercise used in Laughter Clubs to cultivate childlike
playfulness. It consists of three verbal prompts, “very good, very good and yay!”
combined with two claps and a thumbs up. Clap, as you simultaneously say,

44
“very good” twice, thumbs should be triumphantly pointed upward as you
exclaim, “yay!” Find your comfort zone with this exercise – perhaps, starting
more gently in the beginning, then increasing your verbal intensity as you
get more comfortable with child-like joy.
Five Laughing Alone Exercises
A slogan known in all Laughter Clubs is, “Fake it, ‘til you make it!”This statement
is based on the scientific fact that the body cannot differentiate between
simulated or real emotions. Just as an actor whose mind and body in real life
mimic the same emotions he repeatedly portrays on stage or screen, your
body will not know the difference between the fake or the genuine laugh.
1. Converting simulated laughter into the real thing:
Try faking laughter by saying, “Ha ha ha, he he he, ho ho ho”. Keep playing
with this silly exercise, until you finally start laughing genuinely at the absurd
sounds of your own laughter.
Try different ways to fake laughter sounds, until you find some that amuse
you. Stick to them and practice them often.
“Blowing the raspberries” - putting your lips together and blowing
through them, so they vibrate as babies often do, is also a good way to get
your giggle going!

45
 Initially, simulated laughter may seem awkward, but with repeated
practice, your body will become conditioned, so the moment you start

“
faking laughter, real laughter will follow quickly.
In Laughter 2. Voice Reinforcement Technique

Yoga we do Children shout and scream to express themselves fully, but adults learn to
control the pitch and tone of their voices, resulting in an inability to fully
not need to express their true feelings.
The freedom and expression of the voice affects the free flow of emotions
have a sense of within the mind, hence laughter type, tone and quality changes according
to the state of mind and personality. Laughter is, in essence, the signature
humor, rather of character. Because there is a two-way link between body and mind,
freeing the voice with the sound of laughter can bring about a change in
you can develop the entire emotional state.

a sense of Remember the following points while doing Laughter Yoga exercises:

humor through “ The purpose of laughter and breathing exercises is to prolong

the exhalation in order to empty the lungs completely. This can be
accomplished by inhaling deeply to get more oxygen flowing into the
laughter body. Then try and keep laughing during the exhalation until all the
breath is gone. This technique will remove the stagnant, residual air from
the lungs and make room for fresh oxygen.

46
 While laughing alone, keep the chin up, because laughter comes more
easily when casting the eyes upward. Stretch the neck while looking
upward. The respiratory tract will automatically lengthen and straighten,
thus facilitating freer and increased airflow.
With the chin up, head titled back, arms open and extended heavenward;
a very happy body pose has been created. Because of the body-mind link,
this happy pose will lead to the release of endorphins, happy chemicals, in
the brain.
3. One Meter Laughter
One Meter Laughter is preferably done in a standing position, but can also
be done while sitting. Stand with feet slightly apart, both hands stretched
out to the left. While saying, “Aeeeeeeeee”, slide the fingers of the right hand
over the left arm, until the left shoulder is reached with the fingertips, pause
at the left shoulder, inhale, then continue sliding the right hand across the
chest to the right shoulder, while saying, “Aeeeeeeeeee”. Pause once again
before fully opening your right arm, while continuing to say, “Aeeeeeeeeee”
with both arms fully outstretched, chin up, head titled backward, as the
mouth opens a little wider and you laugh heartily. This technique helps
move the diaphragm and allows laughter to flow freely from the belly. The
cathartic effect allows repressed emotions to be released, as you experience
a renewed sense of joy and freedom.
47
 4. Aloha Laughter
Aloha Laughter, derived from the traditional Hawaiian greeting, is very
stimulating and provides for increased circulation, as body movements
facilitate an improved supply of blood to the brain.

“
Ideally, it should be performed in the morning, immediately after
The essence awakening, on your bed. With knees bent, sit in the middle of your bed
on folded legs. Place a pillow or two in front of you. With both arms raised
of laughter overhead and chin up, say a prolonged, “Aloooooh”, and end by saying
a loud “Haaa!”, while lowering your body on the bed, digging into the
is cultivating pillows and laughing heartily. Continue laughing without interruption as

childlike
“ long as it is enjoyable. In this position, cover the head with both arms and
continue laughing. This increases airflow that many find stimulating.

playfulness Aloha Laughter can also be performed while standing. Riase your arms
overhead, put up your chin and say “Aloooooh” in a crescendo. End the
exercise by saying, “Haaaa!” and lower your arms even as you continue
laughing.
Caution: This exercise should not be attempted by anyone suffering from
positional vertigo as it could increase dizziness when bending down. Also,
remember to have the bed well padded with cushions, so there will be no
injury on the way down.

48
5. Silent Laughter
This is the best exercise that one can do without disturbing or bothering
other people. You can do it lying down, sitting or standing. The best
way it works is to keep your mouth wide open, but you can also try it
with your mouth closed. Silent Laughter invariably turns into genuine
laughter very easily.
Caution: One should not apply excess force or over exert while laughing
without sound. It can be harmful if intra-abdominal pressure is raised
unnecessarily. One should try to impart more feeling rather than apply
more force.

49
 CHAPTER 7

Cultivate
“ Let your
smile change 4 Elements Of Joy
the world but
The core philosophy of Laughter Yoga is about cultivating joy, which is
don’t let the happiness from within. External happiness is dependent on various

world change
“ situations all of which, for the most part, are fleeting - once achieved
or obtained, that which was sought to bring happiness, waxes cold.
Conversely inner happiness or joy can be triggered by the simplest of
your smile physical activities, such as singing, dancing, playing or laughing all of
which are the basic tenets of Laughter Yoga.

Children are born with the basic elements of joy intact. Unfortunately, as
we age, joy is lost to inhibitions and self-consciousness that often limit
participation in those kinds of joyful activities. A Laughter Club can bring
those elements back, making singing, dancing, playing and laughing

50
easier within a safe environment. Once your body knows what to do,
practicing the same “happy” exercises alone will become even easier.

Find More Laughter In Daily Situations

According to the principles of neuro-linguistic association, there is very

little difference between thinking about doing something and actually
doing it. Thoughts in the mind, whether real or imaginary, produce similar
physiological changes within the body. When a particular experience is
repetitive, over a period of time the body will produce a quick knee-jerk
reaction, without involving the rational brain or the process of thinking.
This process is called conditioning.

I have included some practical ideas to experiment with, anytime; any place,
using the concept of laughing as a form of exercise with the byproduct
being increased joy in your daily life. I practice them all - remember, when
you laugh, you change, and when you change, the whole world changes.

First Things First - Decide To Laugh

Everyone has a choice. If you choose to be sad, nobody can stop you; if
you choose to laugh, no one can stop that either. Life itself has no real
meaning; personal choices dictate the meaning and outcome of life. The

51
 decision to glide through trying times with a smile or laugh is entirely your

“
choice. Challenging situations of any kind do not necessitate becoming
Laughter Yoga angry, sad, upset, depressed, bitchy or whiney. Why not decide to laugh
through difficult times? Try it and see the difference laughter will make.
is a powerful Mental Attitude Toward Laughter

no sweat In order to bring more laughter into your life, first become aware of the
benefits of laughter. Ongoing scientific studies, plus the success of the
cardiovascular Laughter Club movement, have proved that laughter has a powerful and
profound effect on the human body and mind, not only in the prevention
workout – 10 of many illnesses, but it can also contribute toward healing chronic
diseases, both physically and mentally. Therefore, understanding the
minutes of belly
importance of laughter will aid in building the proper positive mindset
laughter equals toward laughter and its benefits.

When the decision has been made to bring more laughter into your life, there
30 minutes might be obstacles. As it happens in life, there will always be the naysayers,

on a rowing “ those whose mission in life seems to be to discourage and dissuade. They
will question your motives; remind you that life is serious and not a laughing
machine matter. My advice - believe in laughter, believe in its healing value, believe
that laughter can change your life, then go ahead and laugh!

52
This is your golden opportunity to share your love for laughter and its
benefits with others. Create awareness by organizing a group of like-
minded individuals who support fun – start your own Laughter Club!

Take Action

Laughter is the best medicine – everyone knows that, but many have
no idea how to laugh or what will make them laugh on a regular basis.
Normally, it is believed there needs to be a reason to laugh or that
happiness is a prerequisite for laughter. Laughter Yoga has changed all
of that – we know that anyone can laugh for no reason without a sense of
humor or without even being happy. I urge you to become a member of
the laughter movement, join a Laughter Club where laughter is practiced
on a regular basis and you will reap enormous health benefits.

Laughter Yoga can help anyone develop a sense of humor and the ability
to laugh without any reason. Laughter Yoga is a powerful antidote
to stress, pain and conflict. Nothing works faster or is more reliable
in bringing the body and mind back into balance than a good laugh.
The ability to laugh easily and frequently is a remarkable resource for
overcoming problems, enhancing relationships, and supporting both
physical and emotional health.

53
 In this fast-paced, stressful, modern world when there seems to be so
little to laugh about, Laughter Yoga has come along as a great exercise

“
routine that teaches the art of unconditional, hearty and extended
There is no laughter which is a boon for everyone’s mental and physical well-being.
Laughter in a group, and as an exercise, seems to make even the most
need to wait serious laugh freely. With consistent practice, laughter will become
incorporated into your life, becoming a natural and spontaneous
until something response to all you do.

funny happens; Practice Smiling

A few weeks after birth, the first indication of inborn, non-verbal

you can laugh
communication is the infant’s smile. That first warm smile brings
on demand indescribable joy to the parents, who return a smile to the infant who
more often than not, will again smile, chuckle and wriggle in response
and command to this joyful recognition. Smiling has communicated warm, positive

“
in Laughter
feelings for centuries. It is an effective marketing tool in nearly every
industry – it simply makes all businesses better, whether the actual smile
is seen or the smile is “heard” at the other end of the line.
Yoga
The question is, how can that smile be unconsciously kept on the face?
Exercising your facial muscles by laughing and smiling on a regular basis

54
will tone the smiling muscles and help keep the face prepared for more
smiling. The act of smiling has much to do with basic body movement
– the more we exercise those smiley muscles, the more we smile. This
phenomenon is based on the theory that motion creates emotion;
therefore, if you are more dynamic in your life, exercise regularly, actively
engage in dancing and playing games, the more likely you will be able to
smile and laugh….and the happier you will be!

Not only does Laughter Yoga tone up the facial muscles, it is a powerful
tool for increasing personal development and self-confidence. Within a
safe environment where you will be connecting to others as you laugh;
you develop personally as you build self-confidence.

A genuine smile is the index of your happiness, so put a little more joy in
your smile, reach out to others and give a little more of yourself when you
smile next time.

Surround Yourself With Happy People

Surround yourself with happy people, because it is a scientifically proven

fact that mood and state of mind are affected by the emotions of others.
Since happiness is infectious, align yourself with someone who makes you

55
 laugh a lot, then try to spend more time with that person. If you sense

“
you are inhibiting the laughter of others around you, apologize for your
Laughter Yoga negative mood and let them know when you are back and ready to laugh
again. Once you open the door to laughter, miracles will begin happening.
is cost effective,
Laugh with Your Family, Laugh at Work
less time Laugh at home – laugh with your spouse, your children, laugh alone, laugh
with your co-workers, laugh with strangers. Take that frown and turn it
consuming, upside down! Laughter will increase your endorphin and serotonin levels,
while decreasing stress hormones and suddenly, you will be looking at life
scientifically through rose-colored glasses!
proven fun Diffuse that argument with your spouse. Take her hands in yours, look her
in the eyes….and just laugh for no reason!
exercise to
A student of mine who was a very serious kind of person before
reduce stress – becoming a Laughter Yoga teacher tells the story of how she engaged

anyone can
“ her employees in laughter that literally transformed her workplace
and the attitude of her employees. Not only did she laugh with all
the residents, but also began and ended each and every staff meeting
do it with laughter. She managed to convince her staff about the benefits
of laughter to such a degree that when she, herself, would occasionally

56
flare with the seriousness of the job, her manager would gently put an
arm around her shoulder and softly say, “I think we need to laugh!” and
they did. Never forget - laughter changes things.

Make A New Discovery Every Day

Discover something new every day, because life becomes dull and boring
the day learning ends. Relationships stagnate if there is no newness.
Actively seek ways to bring more excitement and joy into them.

Seek Out Humor-Related Entertainment

Be a laughter magnet. Seek out humorous TV shows, movies, funny books,

listen to a silly song, play a funny game, go to a comedy club, look at silly
pictures, visit a funny website, or watch hilarious YouTube videos. Make
laughing every day a priority. Find humor in daily situations - in people’s
behavior, the ridiculousness of certain situations, and laugh out loud
about it.

Engage In Fun Activities

Engage in new activities that bring out your playfulness, and then laugh
at yourself. Over-exaggerate simple mistakes, be spontaneous - the
element of surprise can be hilarious. Physical activity positively affects

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 your mood and can also be a source of laughter. If physically able, try fun
activities, such as dancing, skating, or hula hooping. Theme or costume

“
parties can be fun. Why not throw one for absolutely NO reason? They are
Two things are always guaranteed to induce plenty of good laughter. Gather with friends
and family for playing games, sharing funny stories and do not forget to
most important include embarrassing moments!
in our lives – Laughing Alone At Everyday Situations

Laughing alone is a great way to release stress and negative thoughts,

everyone wants
to dissipate anger and focus on meditative activities. Additionally, it
to be happy will aid in the development of self-confidence, as it reduces shyness and
inhibitions.
and healthy – Laughing alone aids in dealing with the trivial irritations of daily life, such
as broken vending machines, traffic jams, rude teenagers, long queues
Laughter Yoga
in the supermarket. Learning to laugh alone assists in facing these “free
“
will give you floating anxieties” in a much more positive way.

Communication with others will become more effective as a safe

both environment is created for others to comfortably connect with you, thus
allowing you to achieve more positive relationships in your professional,
personal and social life.

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Laughing in the bathroom: The bathroom provides for a private, safe
haven for laughing alone. You can be as funny as you want to be without
the fear of anyone watching. Daily laughing during your shower will
program the body, so that the moment the water is turned on, you will
automatically begin laughing. That is the benefit of repeating any activity
and combining physical behavior with it.

Walking and laughing: While walking alone, find a private area, and then
laugh at the top of your lungs, as you experience real freedom.

Laughing in the car: Laughing alone exercises can be very effectively used
during trying times on the road with traffic tie-ups and other daily irritants.
Instead of losing patience, laugh away those situations and release the
anger and stress. The “ho ho ha ha” exercise works well without sound, but
it all depends upon your level of comfort as you might be aware of other
people watching you laughing. Instead of cursing the driver who cut you
off, laugh instead. He will be shocked and you will feel so much better, not
to mention, your heart and blood pressure will also thank you!

Laugh at yourself – Ha Ha Mantra: Laughing at yourself is not about

degrading, but a gentle reminder that life is serious and we must take
ourselves lightly in order to keep our spirits high. Instead of laughing, just say

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 slowly, dragging out each “ha” – “haaaaa haaaaa haaaaa” - a few times and it
will make you feel much better, as it changes the negative perspective of the

“
situation. I always use this “ha ha” mantra when I mess up something or drop
Laughter Yoga food on my shirt or when something falls from my hands.

is a kind of Ha Ha Mantra for free floating hostilities: “Free floating hostilities” are
freely available infuriating situations in daily life that give rise to irritability
prolonged and stress. Combat these hostilities with the “Ha Ha” mantra. Each time
you find yourself heading for a really bad mood, remember to slowly say,
exhalation “haaaaa haaaaa haaaa”, it will work wonders.

which helps Laugh your way through household chores: Laugh while doing
repetitive household chores like washing dishes, mopping floor, vacuum
us to get rid of cleaning, hanging clothes, and cleaning windows. Not loud laughter, just
a gentle giggle will help change your perspective toward mundane chores
“
stale air from and make them less daunting.

Singing
our lungs
Expression through voice is a way to communicate emotions. Music
has a major impact on daily life, affecting both behavior and mindset.
It can also act as a type of catharsis for pent-up feelings. Laughter Yoga

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uses the element of singing and music routinely to bring an inner sense
of joy, as well as to help people to connect and bond, while overcoming
self-consciousness and reticence. Laughter Yoga Clubs in Japan and the
Philippines are using singing routinely as a part of their program.

From the Laughter Yoga University programs we have discovered simple

methods of group singing that encourages even the most reluctant to
participate by using easy rudimentary vowel sounds and one to two word
vocalizations set to music. There are YouTube videos that demonstrate
some of the technique for viewing.

Connections between singing and happiness are great, especially when

singing in a group. Singing in group creates social ties, forces concentration
on the words being sung, keeping the brain active and the spirit young.
Singing, as with laughing, engages the mind with only one thing, the song.
During that time, the mind is free from all other thought – work, money or
family issues do not exist while the mind is focused on the song. Singing
necessitates deep breathing that reduces stress and is key to meditation
and other relaxation techniques. Psychologically, it has the positive effect
of reducing stress levels through the action of the endocrine system,
which is linked to the sense of emotional well-being

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 Dancing

As good as singing is for you, dancing is even better! In addition to all

“
the benefits of singing, dancing goes several steps further. Dancing
increases flexibility, improves range of motion, builds muscle, and
The easiest
keeps joints lubricated, thereby preventing arthritis. It improves
way to be balance, burns calories at a rate of 5-10 calories/minutes, depending
on the intensity of the dance, increases HDL, the good cholesterol and
happy is to act decreases LDL, the bad cholesterol. Dancing retards the aging process,
is a heart-healthy aerobic exercise, increases lung capacity, decreases
like a happy blood pressure, and increases endorphins, thus relieving stress and
tension.
person; this is
Additionally, dancing is a social activity that increases self-esteem
what we learn and self-confidence, facilitating an overall feeling of well-being. It is

in Laughter “ culturally diverse – every nation could meet on the dance floor and
dance in harmony.

Perhaps most impressive is the 21-year study recently published

Yoga
in the New England Journal of Medicine which found dancing can
reduce the risk of Alzheimer’s disease and other forms of dementia
in the elderly. Those over the age of 75 in the study who engaged in

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reading, dancing and playing musical instruments and board games once

“
a week had a 7 percent lower risk of dementia compared to those who did
not; however, those who participated in these activities at least 11 days Laughter
a month had a 63 percent lower risk! Interestingly, dancing was the only
Yoga increases
physical activity out of 11 in the study that was associated with a lower risk
of dementia. So, it’s time to get your dancing shoes on! positive
Many social Laughter Clubs now include dancing at the end of the session,
whether as a grounding dance or as a social activity. emotions and
Playing decreases
Laughter comes from play; so the more we play, the more we laugh.
Children are naturally playful, though as adults age responsibility overtakes
negative
our natural proclivity to be playful. It is an essential quality for building
emotions; you
creativity, exploring the unknown and developing areas of our life with
ease and beyond childhood it becomes more important to incorporate will develop
it into our lives as there is such stress that forms around our grown up
responsibilities. Emotional
“
Children while playing learn to explore, be curious, look for solutions,
Intelligence
become innovative and they typically go beyond the borders and
boundaries that want to contain them. Adults can also sharpen skills,

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“
reduce stress and find some solutions while learning to express
Laughter Yoga themselves more creatively.

Life brings challenges that can either bring out the best in you or the
is like an aerobic worst, according to your mindset. “Becoming the problem”, taking
yourself and the challenge too seriously, makes it difficult to think
exercise (cardio outside the box in order to problem-solve; however, when you “play”
with the problem, often it is transformed into an opportunity for
workout) which
creative learning. Play is a necessary component of healthy living.
brings more Just the simple act of play like blowing bubbles or wearing something
that makes you feel playful activate the concept, so turn on the fun
oxygen to the with ideas and remembrances of building sand castles, flying kites,
pillow fights, and more. The more you remember and engage in the
body and brain
feeling, the more you will feel playful.
thereby making
one feel more
healthy and
“
energetic
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 CHAPTER 8

Test Your
Laughter Quotient
Where are you with laughter? Are you laughing enough? Is laughter all about
laughing? – Not at all. Go through this questionnaire and find your Laughter
Quotient (LQ). Once you know your LQ, it is time for you to make a strategy of
how to bring more laughter and joy into your life and to the lives of people
around you.

Find Your Laughter Quotient

The following questionnaire has been formulated according to the concept

and philosophy of Laughter Yoga and it will help to determine your ability to
laugh for no reason, your ability to express emotions, your communication
skills and if you incorporate the 4 elements of joy like singing, dancing, playing
and laughing in your life and other such parameters necessary to make life
more joyful and happy.

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Rate each question/statement on a scale of 1 to 5: 6. I dance for no reason everyday
1 2 3 4 5
1 = Not at all true
7. Everyday, I express freely my positive and negative
2 = Slightly True emotions
1 2 3 4 5
3 = Moderately True 8. Everyday, I have a high percentage of positive
thoughts
4 = Mostly True
1 2 3 4 5
5 = Absolutely True 9. I am peaceful and calm often
1 2 3 4 5
1. I laugh a lot everyday 10. Frequently I feel excited and passionate about life
1 2 3 4 5 1 2 3 4 5
2. My source of laughter is driven from my internal 11. I express myself as an extrovert often
desire to laugh and have fun 1 2 3 4 5
1 2 3 4 5 12. I am satisfied and happy with life
3. I use humor daily to perceive, express and 1 2 3 4 5
experience a given situation in a humorous way 13. My physical, mental & emotional well-being is
1 2 3 4 5 relaxed often
4. I add physical playfulness and a playful mental 1 2 3 4 5
attitude while interacting with others 14. I am able to communicate and interact with
1 2 3 4 5 strangers easily
5. I sing for no reason everyday 1 2 3 4 5
1 2 3 4 5
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 15. I often feel refreshed and energetic
1 2 3 4 5
16. I stay positive during challenging times
1 2 3 4 5
17. I am connected to a lot of friends
1 2 3 4 5
18. It is easy for me to laugh for no reason
1 2 3 4 5
19. I often perform random acts of kindness
1 2 3 4 5
20. I have the ability to be silly in the presence of others
1 2 3 4 5

Scoring section:
If your score is 80 - 100: You are a great laugher. Keep it up!!
If your score is 60 - 79: You are good at laughing, but can be better
If your score is 40 - 59: You laugh very little and need to laugh more.
If your score is under 40: You have a serious problem and need to do
something to bring more laughter in your life.

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