while doing laughter yoga exercises: Another variation is to keep your
holding your Knees
• The purpose is to prolong the exha- eyes closed and take a long breath.
Laughter
lation, in order to empty the lungs Hold it as long as possible, avoiding
completely. This will help you to the urge to laugh. The anticipation of
This last exercise helps facilitate the
inhale deeply and get more oxygen laughter is what prompts real outbursts
upward movement of the diaphragm by
flowing into the body. While do- of laughing. In the beginning, do it
pressing in on the abdominal muscles.
ing laughter exercises, try to keep deliberately or pretend to laugh; soon,
It, too, helps improve circulation and
laughing until you run out of breath, you will experience the real feelings
stimulates blood flow to the brain. It
removing residual air from the lungs. and laughter will be spontaneous.
involves simple steps of pulling in the
• Keep your chin up; it becomes much
knees and releasing them as you exhale
easier to laugh if you are looking
one Meter Laughter
and inhale.
upwards. It also makes the respira-
• Lie on your back, hold your knees
Stand or sit to perform one meter
tory tract straight and facilitates the
together with both your hands and
laughter. If standing, place your feet
flow of air.
slowly bring them closer to your
a little apart and position both your
• Spreading your arms out and looking
chest.
hands to the far left. Then, slide one
up creates happy body language.
• While doing this, push your chin
arm over the other and stretch it to the
Because of the body-mind link, a
upwards and keep your mouth a little
opposite shoulder, as if measuring a
happy posture facilitates the release
open and exhale. This straightens the
one-meter piece of fabric. Note these
of happy chemicals in the brain.
respiratory tract and allows a freer
three stages: first, touch the elbow
flow of air.
while sliding; second, reach the oppo-
voice reinforcement
• Now, release your knees and inhale
site shoulder; finally, stretch out both
while taking in deep breaths.
Voice reinforcement techniques help arms to either side, push your chin
to bring laughter more easily. Start by up, open your mouth a bit wider and
As you bring your knees closer and
taking a long breath and start saying laugh heartily.
push your chin upwards, use the sound
haaaa-haaaa-haaaa-haaaaa-haaaa This technique, which opens the
reinforcement techniques of laughter.
five to seven times. Then, try to laugh diaphragm, allows laughter to flow
Say a prolonged haaaaaaa in a cre-
and keep laughing until you com- easily straight from the belly. It has a
scendo and then start laughing. Take a
pletely run out of breath. Another cathartic effect as you release pent-up
few deep breaths in-between spells of
approach is to use the vowel sound emotions and experience a sense of
laughter. While laughing, you can open
Aeeeeeeeeeeeeeeee, and prolong it joy and freedom.
or close your eyes, depending on what
while raising your arms over your head.
makes you comfortable and helps keep
With your chin up, laugh ha-ha-ha-ha.
aloooha Laughter
you laughing.
Repeat the technique, using Aaaaaaaaa
Derived from the traditional Hawaiian Childlike giggling is another great
and Oooooooo. Do each five to six
greeting, Aloooha laughter stimulates way of breaking into truly tickled
times and take a few deep breaths in-
brain and body as it facilitates circu- laughter.
between.
lation and blood supply. It is ideally
Voice reinforcement techniques
performed in the morning in bed, upon
Dr. Madan Kataria is the founder of
are best performed while standing,
waking.
Laughter Yoga Clubs; connect at
but you can also do them while lying
Sit up on your knees and place
LaughterYoga.org.
down. Some people find that bringing
some cushions in front of you. Raise
their knees towards their chest helps to
your arms, push up your chin and start
expel the residual air more easily.
saying a prolonged Aloooooo in a
crescendo. End it by saying a loud haaa
Need help get-
breath holding technique
and laugh heartily. Bend down as you
ting started?
The way to employ the breath- do this to dig your head into the cush-
Call the free
holding technique is to take a long ions; carry on and don’t stop if you’re
Laugh Line
breath, raise your arms over your head enjoying it.
at the top of
and hold your breath, while stretching As you dig into the cushions, you
the hour from
the spine backwards. As you try to con- can also cover your head with your
6 a.m. to noon, as well as 3, 8
tinue to hold the breath a little longer, arms as you continue to laugh. This
and 9 p.m. and
you will burst out laughing. The posi- encourages the flow of air and can feel
1 a.m. (edt), 712-432-3900,
tion builds up pressure inside the lungs stimulating. Many people even move
pin 6071292# to connect with
and facilitates laughter; gradually, the towards longer, hysterical laughing to
a certified laughter leader. for
brain develops a new connection be- experience a total feeling of release and
pre-recorded sessions, call 712-
tween breathing, stretching and holding
432-3903 with the same pin.
well-being.
the breath and laughter, and it becomes
Source:
FollowTheLaughter.com
a conditioned reflex.
natural awakenings February 2010 57
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