The Coping Kete

Monthly Archives: May 2015

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No. 161: Laughter Yoga

This week, to attain, maintain or regain my sense of wellbeing…

… I will practice laughter yoga every day. Laughter yoga is the practice of deliberate, voluntary laughter. The idea is that forced laughter soon turns into real laughter and has the same benefits for body, mind and mood that spontaneous laughter does. Laughing on purpose can help us learn how to create laughter from the inside and how to use laughter to shift our moods, rather than waiting for our moods to shift before we can laugh. Laughter yoga is usually practiced in groups. We get the most benefit if we can laugh vigorously for 20-30 minutes, according to Laughter Yoga Aotearoa New Zealand. Natural laughter usually comes in bursts and this why practicing in groups can help. But there’s no reason why we can’t also practice laughter yoga alone, using a few simple exercises to get us started.

This week I will schedule time to practice laughing for no reason, without needing something ‘out there’ to make me laugh. It might help to start with just a few minutes and build up to 10, then 20, then 30. I might also need to warn the people I live with to expect to hear some loud laughter coming from my room for a while – they might even want to join me. Laughter yoga is something that can wake my body up, so I won’t schedule my practice time right before bed, unless I find that it tends to make me feel relaxed and tired afterwards. It will probably feel strange to do this at first, but that’s okay. This week, I give myself permission to be silly for a brief time each day.

To practice laughter yoga, I will do some simple exercises that involve forced, extending laughing.

  1. Take a Laughter Drink
    • Standing up straight, feet hip-width apart, I will raise one hand in front of me as if I am holding an imaginary (and bottomless) cup full of laughter.  I will take a deep breath into the bottom of my belly, then ‘pour’ the laughter into my mouth for the entire out-breath. As I tip the ‘cup’ into my mouth and breath out I will force myself to laugh out loud as I ‘pour’ more of the laughter out of the cup. I will repeat this for ten breaths in and ten breaths out, trying to pour more and more laughter out of the cup each time.
    • This time I will imagine the cup is full of different kinds of laughter. The light, giggling laughter is floating on the top, the deepest belly laughter is sitting on bottom. This time, when I tip the cup to my mouth, I will start with light tee-hees and move through the whole range of laughs until I get to the loudest, deepest ha-ha-has. With each cycle of breaths, I will try to laugh for a little bit longer.
  2. Laughter Balloons
    • Standing with my back straight and my feet hip-width apart, I will place both palms flat on my belly and imagine I am holding a giant, empty balloon against my stomach. This time, on my first out-breath my laughter will fill the balloon, until my arms are stretched out in a circle in front of me. Then I will take a deep breath in and slowly release the laughter out of the balloon on my next out-breath, laughing out loud until the balloon is emptied and my palms are once again flat on my belly. I will repeat this two-step process five to ten times, aiming to laugh for longer each time.
  3. Laughter Hand-Ball
    • Standing with my back straight and my feet hip-width apart, facing a wall, I will pretend I have a laughter ball in my hands. I will take a deep breath in and on the out-breath, I will ‘throw’ the ball at the wall with a burst of laughter, and ‘catch’ the ball when it bounces back with another burst of laughter. The louder my laugh, the faster the ball will travel. I’ll experiment with a different kind of laughter each time.
  4. Laughter Body Fill
    • Standing with my back straight and my feet firmly grounded on the floor, this time, my laughter will fill my body. I will imagine each in-breath fills a different part of my body with the energy to laugh. On each out-breath I will laugh out loud from that part of my body, starting with my toes, legs, stomach, chest, shoulders, nose and the top of my head.

If I work up to spending five minutes on each exercise, I’ll eventually be doing 20 minutes of yoga laughter a day. As I move through the week I will observe how this affects my body and moods.

Once I am comfortable using yoga laughter at an everyday kind of time, I will add it to my Personal Coping Kete as a way of coping during times of stress and distress. Doing some laughter yoga could allow me to take a break from my distressing thoughts, shift my body’s physical stress responses and release some of my brains happy chemicals.