| How Laughter Can Reduce Stress and Improve Your | | | | you, but the body doesn't know the difference. You |
| Health | | | | getthe same benefits from laughter--whether it's 'real' |
| A merry heart doeth good like a medicine; but a | | | | or not!'" |
| broken spirit drieth the bones. -Proverbs 17:22 | | | | "Self-induced laughter," adds Dr. Kataria, "is |
| Feeling stressed out, angry or sad? Dread going to | | | | contagious--and very soon thevoluntary laughter |
| work? | | | | does get converted into genuine peals of giggles." |
| Try this: Open your mouth as wide as you can, bug | | | | Steve Wilson, who was trained by Dr. Kataria, notes: |
| out your eyes, stick outyour tongue, bring your | | | | "You don't even have tobe in the mood to laugh. |
| hands up like the claws of a lion, then erupt in | | | | Motion creates emotion," he believes, "so fake it |
| amighty roar of hearty laughter. | | | | tillyou make it." |
| Or this: Sitting down, pretend you're on a roller | | | | At the start of every laughter session, members |
| coaster approaching thetop of the hill. Slowly raise | | | | launch into a three-minutewarm-up, repeating, |
| your arms higher and higher, bend back, lift yourfeet | | | | "Ho-Ho,Ha-Ha-Ha"--a rhythmic chant spoken in |
| off the ground, and in a rising tone of voice, exclaim: | | | | unisonwith brisk clapping. |
| "Oooooohh." Then,as the imaginary coaster races | | | | "Doing this," says Wilson, "stimulates acupressure |
| downhill, bring your arms crashing down with abig | | | | points in the palms ofthe hands and oxygenates the |
| belly laugh that crescendos as you bend over at the | | | | blood." |
| waist. | | | | Next is deep breathing, a core element borrowed |
| Even if your laughter seems forced, don't be | | | | from yoga that releasestension and relaxes |
| surprised if you feel muchbetter. Just as lifting | | | | participants. |
| weights and doing aerobic exercises can strengthen | | | | Then the real fun begins with a group of interactive |
| thebody and invigorate the spirit, scientists today | | | | laughs. The first iscalled the Greeting laugh: Look into |
| believe that the act of laughtercan be a physically | | | | the eyes of the person next to you. |
| and emotionally therapeutic force. | | | | Exchange a hand-shake or high-five while laughing in a |
| The lion and roller coaster laughs, together with | | | | warm, inviting tone. |
| about a dozen others, arenow featured exercises in | | | | Then keep changing partners, shaking hands, and |
| 1000 "laughter clubs" worldwide. A growing trendfirst | | | | laughing. |
| reported on by ABC's Peter Jennings in a l9981 World | | | | Any number of improvised laughs may follow, such |
| News Tonightreport, laughter clubs (about 100 in the | | | | as the roller coasterand lion, or the always popular |
| U.S.) are the absolute latest in stress-reduction | | | | Humming: Laugh with the lips closed, so thesound of |
| therapy, easing tensions of modern life and enhancing | | | | the laugh has to come out of your nose. This makes |
| one's health. | | | | a hummingsound which resonates throughout the |
| And laughter workouts are being effectively used in | | | | skull. "Fluttering your arms and handslike wings is |
| corporate settings,hospitals, nursing homes, and even | | | | optional," says Wilson, "but it's a sure fire way to |
| grade schools. | | | | augmentlaughs!" |
| Frame Your Mind To Mirth | | | | Other staples includes: |
| Ever since the mid-l960's, when the well-known | | | | Cocktail laugh: A parody of superficial party behavior. |
| Saturday Review writer | | | | Pretend you'reholding a martini on one hand, shake |
| Norman Cousins was diagnosed with a terminal | | | | hands daintily with the other, and thenlaugh in a |
| disease and said he laughedhimself to health by | | | | "kiss-kiss," phony, coy, sarcastic manner. |
| watching "Candid Camera" and funny Marx | | | | Argument laugh, one of the most cathartic, is |
| Brothersmovies (and by ingesting megadoses of | | | | especially popular in schools: |
| vitamin C), scientists have beentantalized by the | | | | Two people face one another, both wagging an |
| possibilities of this mind-body connection. | | | | accusatory index finger at theother in an angry |
| Four centuries before this, Shakespeare was writing | | | | posture while vigorously laughing. |
| about the healingpower of levity in The Taming of | | | | This one's a favorite of ten-year-old Nick White, son |
| the Shrew: "And frame your mind to mirthand | | | | of laughter leader |
| merriment, which bars a thousand harms and | | | | Bobbe White: "My older sister [Korey, 12] and I argue |
| lengthens life." | | | | a lot and I like doing thepointing!" Nick reports in a |
| Today, Dr. William Fry, a psychiatrist, laughter | | | | gleeful telephone interview. "When we're doing |
| researcher, and professoremeritus at Stanford | | | | theargument laugh, we're not really mad. Laughing |
| University Medical School, agrees with Shakespeare: | | | | makes kids feel better so youdon't worry about |
| "When you're laughing you discharge tension | | | | anything." |
| associated with the three primarynegative | | | | Nick says he also likes the Crazy Dance: You dance |
| emotions--anxiety, fear, and anger," says the | | | | any which way, armsand legs in motion, while you're |
| physician, who hasdevoted 30 years to laughter | | | | shaking with laughter. |
| research. "Any of these emotions in excess canlead | | | | And don't forget the Penguin: You keep your arms at |
| to diseases that shorten life. If you can laugh at | | | | your sides, your heelstogether, and just waddle |
| what you fear, the fearjust vanishes. | | | | around and laugh, circulating from member tomember. |
| "Mirthful laughter," he continues, "is a total body | | | | Don't participants feel a bit silly roaring like a lion or |
| activity that conditionsthe heart muscle, exercises | | | | flapping handsaround like a bird? "The word 'silly' |
| the diaphragm, abdominal and thoracic muscles,and | | | | comes from an old English word meaning ablessing or |
| augments our respiratory exchange, with more | | | | a gift," says Escott, "so to be silly is to give someone |
| oxygen coming in andmore carbon dioxide going out, | | | | a blessing." |
| improving lung capacity." | | | | Interspersed between structured giggles are |
| Moreover, the stimulation of laughter, he explains, | | | | exercises--gentle neck andshoulder stretches and |
| improves circulationbecause it elevates the heart rate | | | | side-and waist bends, all meant to limber up and |
| and blood pressure. "A day's worth of | | | | tonethe muscles and promote flexibility and relaxation. |
| heartylaughter," Dr. Fry figures, "is about equal to ten | | | | Due to the sometimes intense physicality of a |
| minutes on the rowingmachine." | | | | laughter workout, Dr. |
| "Without question, laughter has a healing and | | | | Kataria and his followers warn that pregnant women, |
| preventive effect on ourhealth, much like moderate | | | | those with uterovaginalprolapse (weakening of the |
| exercise, meditation, prayer, or yoga," adds Dr. Lee | | | | ligaments supporting the uterus), heart |
| Berk, associate professor of pathology and human | | | | patients,individuals with high blood pressure, anyone |
| anatomy at the School of | | | | with eye complications (especiallyglaucoma), a hernia |
| Medicine of Loma Linda University, in southern | | | | or hemorrhoids, or those recovering from |
| California. | | | | recentabdominal surgery should not participate in a |
| "In fact, the parallels between laughter and exercise | | | | laughter session. |
| are uncanny," says | | | | Laughter For Seniors and the Chronically Ill |
| Berk, a laughter pioneer who reels off a list of health | | | | Perhaps its most seductive effect, laughter (like |
| benefits that makelaughter a virtual panacea: | | | | chocolate) nearly alwaysprovides a potent euphoric |
| "Laughter," he reckons, "can relax the | | | | benefit, reports Dr. Kataria, "because it increasesthe |
| muscles,increase alertness and memory, reduce | | | | release of endorphins--the body's own morphine, |
| physical pain, lessen emotional stress,boost the | | | | natural pain killers,"producing a "runner's high." |
| immune system, lower blood pressure, improve | | | | Endorphins, he has proven, can lessen painperception |
| circulation, increasevigor, defuse anger, and may even | | | | in those suffering from arthritis, tension headaches, |
| produce endorphins that provide a naturalhigh." | | | | and a myriadof other maladies faced by seniors or |
| Such dazzling gains have not gone unnoticed by many | | | | the chronically ill. |
| U.S. hospitals, whichoffer humor rooms, humor | | | | As Norman Cousins wrote in his bestselling book, |
| wagons (filled with videos, oversized props like | | | | Anatomy of an Illness,4 |
| Groucho glasses and stick-on noses, and magic | | | | "ten minutes of genuine belly laughter had an |
| tricks), in-house humor TVchannels, and clowns. | | | | anesthetic effect and would giveme at least two |
| Practitioners believe that any of these | | | | hours of pain-free sleep." |
| methods--through the laughter they produce--can | | | | That's why laughter clubs are becoming increasingly |
| improve respiratory ailments likeasthma and chronic | | | | popular in nursinghomes, says laughter leader Barb |
| bronchitis (forcing air out of the lungs), and the | | | | Templeton, activities director at the Heritage |
| outlook ofpatients. | | | | Health Care and Rehabilitation Center in Naples, |
| Not to mention cardiac rehabilitation, where laughter | | | | Florida, a skilled nursinghome with 97 residents. |
| may be key, notes | | | | "Laughter therapy is an elixir that can absolutely mask |
| Berk: | | | | pain and cutthrough the depression and boredom of |
| "In a study of cardiac patients asked to watch | | | | being in a nursing home," remarks |
| humorous videos for 30minutes daily for an entire | | | | Templeton, who says residents who are disabled can |
| year, there was an 8.3% recurrence of heart | | | | fully participate--whetherlying down, or using walkers |
| attacksas compared to 41.7% in the group treated | | | | or wheelchairs. |
| by conventional methods. If I hadcome up with a | | | | Talk to Yvonne Cook, a resident of the home, age |
| medication that accomplished that--I'd be on my way | | | | 62: "I had a stroke andcan't move my left side," she |
| to | | | | says in a phone interview,"but the exercises helpmy |
| Sweden to get a Nobel Prize! Laughter is FREE--which | | | | strong side and I can laugh sitting down. After |
| means we have theability to heal ourselves and | | | | laughter club, there are lotsof smiling faces in |
| reduce stress. Isn't that amazing?" | | | | wheelchairs!" |
| Taking Laughter To Work and School | | | | John DeBruyn, although only age 50, is also a resident |
| Small wonder that some companies are now | | | | at Heritage aftersuffering multiple strokes. "Laughter |
| extending themselves beyonddress-down days, | | | | club," he confides, "keeps me out of thedumps. I see |
| sports tournaments, and ice-cream parties to | | | | what depression does to people...it's a killer. So I |
| offeringemployees organized laughterfests, aided by | | | | always feel likelaughing." |
| more than 20 U.S. humor-consulting firms. | | | | Thomas White, age 83 and suffering from |
| One key player in the U.S. laughter business is | | | | Alzheimer's disease, attendslaughter club every week |
| psychologist Steve Wilson, aself-proclaimed | | | | at the urging of his wife Marguerite, a non-resident at |
| "joyologist" who left behind his private practice in | | | | Heritage: "I've noticed he's less tense, more relaxed |
| Gahanna, | | | | and happy. We've laughedall our lives--through 50 |
| Ohio to co-found both the North American Laughter | | | | years of marriage--and we're not stopping now!" |
| Club and World Laughter | | | | Finally, for seniors living independently, like Dottie |
| Tour Inc.,which certifies "laughter leaders." | | | | Wilson, age 89, of |
| "When you double over and go limp with laughter and | | | | Naples, Florida, laughter clubs provide an emotional |
| end up telling yourfriends-- 'Thanks I needed | | | | boost: "The first time Iwent to a laughter club, at my |
| that!'--you really did need it," exclaims Wilson. | | | | church, I was on a high until I went to bed! Icould |
| "Alaughter burst in a corporate setting," he observes, | | | | hardly sleep I was so stimulated," she recalls. "I didn't |
| "gives employees a chanceto discharge tension, it | | | | know any of the |
| energizes them (better than a coffee break), and | | | | 50 people in the group and it was a great icebreaker. |
| booststheir creativity. And creativity is essential for | | | | Seniors need this. It'sbetter than a visit to the doctor |
| planning, problem-solving, anddecision-making. | | | | because it takes the focus away from age |
| Employees who are creative and energized are going | | | | andailments. You get in touch with your lighter side." |
| to bemore productive." | | | | Speaking of icebreakers, nothing works faster than |
| Just ask Bobbe White, a business development | | | | the Ice-Cube Down The |
| officer at the State Street | | | | Back, says Steve Wilson: "This laugh was invented by |
| Bank and Trust Co. in Quincy, Illinois, who paces | | | | women in their 80's and |
| employees through gigglesonce a week: "When I first | | | | 90's--members of a laughter club in an assisted living |
| did this at a staff meeting, they thought I was | | | | facility in Canton, Ohio. |
| nuts!"laughs White, who received laughter leader | | | | They tried it out on the day they went on a picnic. |
| accreditation at Columbus State | | | | You pretend someone justput an ice-cube down |
| Community College, in Ohio, where she was trained | | | | your back, wriggle around, and start giggling." |
| by the World Laughter | | | | The Spiritual Component of Laughter |
| Tour Inc. | | | | The finale of each laugh workout arrives with three |
| "Employees," she admits, "were apprehensive and | | | | affirmative cheers: Theleader delivers the first punch |
| reluctant. But a yearlater, they're more relaxed, they | | | | line by saying: 'We are the happiest people inthe |
| laugh more easily, they deal with customerconflict | | | | world.' Everyone raises their arms and says, 'Y-e-ee-s!' |
| with less strain--and our laughter club has created a | | | | 'We are thehealthiest people in the world.' 'Y-e-s!' 'We |
| feeling of overallcamaraderie." | | | | are Laughter Club members! 'Y-e-e-s!'" Then members |
| Bank vice president Glennon Rost, 42, agrees: "At | | | | stretch their arms out toward the sky, close their |
| first, I couldn't believethey were asking me to do | | | | eyesand, in India, pray for world peace. |
| this," he chuckles, "but in no time I was laughing | | | | "If we laughed more, we'd fight less and there would |
| allover the place. Life's too short to spend any of it | | | | be more peace in theworld," exclaims Steve Wilson, |
| mad at the world. And youcan't be mad or worry | | | | who explains that laughter clubs always featurean |
| about a bad loan while you're laughing. It's also | | | | underlying spiritual component: |
| easierto approach a colleague later in the day if | | | | "If you only derive the physical benefits of laughter, |
| you've seen them break loose inlaughter." | | | | that's good, but notgood enough. We also have to |
| The irony is that humans laugh less and less as they | | | | get the spirit of laughter. So when we're coolingdown |
| mature, attempting tosquelch their childlike giggles, an | | | | at the end of a session, the leader always mentions |
| instinct contrary to their emotional andphysical health. | | | | 'emotionalbalancing,'" comprised of three practices: On |
| "The average American pre-school child laughs about | | | | Mondays, group members areencouraged to pay |
| 400 times a day,3marvels Steve Wilson, "while the | | | | compliments; Wednesdays are reserved for |
| average American adult is maybe laughing aslittle as | | | | practicinggratitude;Fridays are centered on |
| 15 times! That's because we're bogged down by | | | | forgiveness. |
| stress." | | | | The end result is no less than a spiritual makeover, |
| To prevent this happening to a new generation, | | | | promises Wilson: "Withall this, in the face of a |
| some grade schools areaddressing the problem | | | | setback or disappointment, you can make an |
| head-on, using laughter clubs to reduce peer | | | | RMA--rapid mental adjustment--and decide to be |
| andparental pressures. "These kids," says Wilson, "are | | | | amazed and amused, rather thanangry or hurt. |
| getting a lifetimeinoculation to protect them from | | | | "Your anger," he warns in parting, "is your worst |
| losing their ability to laugh so they don't lose | | | | enemy--for your heart andfor your attitude. So |
| 385 laughs by the time they're grown up. My | | | | laughter workouts turn out to be the ultimate |
| philosophy of life is: DON'T | | | | cost-effective therapy. Laughter is free, it's easy to |
| POSTPONE JOY. Mark Twain said 'life is uncertain, so | | | | pass around, and it preventshardening of the |
| eat your dessert first.'" | | | | attitudes!!" |
| Laugh For No Reason | | | | * * * * |
| The laughter club movement began in Bombay in | | | | Side-Bar |
| l995, when an inventive | | | | Tips for Putting More Laughter Into Your Life |
| Indian physician, Dr. Madan Kataria, a longtime student | | | | 1)Create your own Mirth-Aid Kit: Find humor videos, |
| of humor and yoga,observed that patients who | | | | toys, and fun props likewind-up toys, Groucho |
| laughed frequently tended to recover more | | | | glasses, a clown nose, a mechanical laugh bag, a |
| quicklyfrom illness and stayed healthier longer. He | | | | horn,bubbles--anything that amuses you, and tuck |
| discovered that a session of forcedlaughter in the | | | | them into your desk, glovecompartment, or |
| morning could create a sense of well-being and leave | | | | briefcase. The next time you're stressed, take them |
| behind anemotional glow. | | | | out andamuse yourself and others. |
| "The idea came to my mind in a flash," says Kataria, | | | | 2)Join or start a laughter club (for instructions log |
| in an interview from | | | | onto: |
| Bombay. "I had read so much research about the | | | | 3)Find a humor ally--a laughing buddy who makes you |
| health benefits of laughter,yet nobody was laughing | | | | laugh and vice-versa. |
| enough in our stressful, modern life. | | | | Trade funny stories and laughs. Or subscribe to |
| "So one day," he recalls, "I went to a public park at 7 | | | | Humor |
| a.m., stood on acorner, and started laughing at jokes | | | | Pal@ |
| with five people. But then I thought, whynot laugh | | | | 4)Surround yourself with humor: At home, decorate |
| for no reason--because laugher is infectious." | | | | the refrigerator withmagnetized cartoons, humorous |
| So it was. Kataria founded a company, Laughter | | | | columns, and fun photos, or create a familyhumor |
| Clubs International, whichhas sprouted more than 400 | | | | bulletin board. |
| affiliates in India with 50,000 members, most | | | | 5)Tell stories on yourself:Take your bloopers, foibles, |
| ofwhom meet in the early morning at public parks or | | | | and shortcomings...andlaugh about them. |
| apartment complexesbefore going to work. | | | | 6)Spend time with preschool children: Kids are natural |
| Dr. Kataria, who has written a landmark book about | | | | laughers who don't puta negative spin on setbacks. |
| his techniques, Laugh | | | | Let it rub off on you. |
| For No Reason [Madhuri International, l999], believes a | | | | 7)Loosen up unrelenting standards: Anything you can |
| laughter "prescription"is the best prevention: | | | | do to reduceperfectionism and create a casual |
| "More than 70% of illnesses--like high blood pressure, | | | | atmosphere will increase potential forlaughter in your |
| heart disease,anxiety, depression, frequent coughs | | | | life. Worry, anxiety and perfectionism kill laughter |
| and colds, peptic ulcers, insomnia,allergies, asthma, | | | | 8)Share the laughter wealth:When you read a |
| menstrual difficulties, tension headaches, stomach | | | | newspaper or magazine, keep apair of scissors |
| upsetsand even cancer--have some relation to | | | | handy, cut out cartoons or articles that strike you as |
| stress," he says. | | | | funny, andpop them in the mail to friends and family |
| "A good laugh," he concludes, "brings you instant | | | | 9)Exploit the contagious laugh effect: Laughter loves |
| relaxation and has beenproven to reduce the blood | | | | company-- As Victor |
| levels of stress hormones like adrenalin, dopamine,and | | | | Borge said: "A smile is the shortest distance between |
| cortisol." | | | | two people." So seek outcheerful, good-natured |
| Fake It Till You Make It | | | | people and avoid crabby, grouchy, negative, |
| Whether in Bombay or Chicago, the format of | | | | orsarcastic people. |
| laughter clubs is the same,consisting of a 20-minute | | | | 10)Bring your sense of humor to work: The funny line |
| blend of mirthful laughter, deep breathing | | | | and bottom line can gohand-in-hand. |
| andstretching exercises. No jokes or comedy are | | | | Side-bar based upon interviews with humor |
| required! | | | | consultants: Steve Wilson of |
| Certified laughter leader Margot Escott of Naples | | | | WorldLaughterTour; Joel Goodman of The Humor |
| Florida, a psychotherapistand national speaker on | | | | Project Inc.; and Patti Wootenof Just For The Health |
| humor and healing, prepares participants in | | | | of It. |
| thefollowing way: "I always begin by saying: 'Forced | | | | Mirth Aid Kit available for photography, created by |
| or simulated laughter mightseem phony or fake to | | | | Patti Wooten. |