Episode 203: Laughter Yoga for Aging Well

In this episode of the Aging Well Podcast, Dr. Jeff Armstrong and Corbin Bruton dive into the transformative effects of laughter yoga. Learn about its origins, science, and the myriad health benefits, from reducing stress and improving cardiovascular health to enhancing cognitive function and emotional wellbeing. Discover how laughter strengthens bonds in family and work environments and how positivity influences our body's responses. Explore practical tips for adding this joyful practice to your life and join us for a session aimed at boosting your mental and physical health through the power of laughter for... aging well.

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Transcript

0:05

Welcome to the Aging Well Podcast. I'm Dr. Jeff Armstrong here with Corbyn Bruton. We are dedicated to helping you live the healthiest, most vibrant life as you age. In today's episode, we are diving into a unique and increasingly popular practice called laughter yoga. We'll explore what laughter yoga is, where it originated, and most importantly, how it can benefit your health, longevity, and overall wellbeing. We'll look at the science behind why laughter is so beneficial. how it can improve both mental and physical health, and why this joyful practice might be just what you need to enhance your aging journey. So stay with us as we uncover the many ways that laughter really might be the best medicine for aging well.

corbin-bruton_2_10-19-2024_091516: 0:44

Hey, everyone. I'm excited to be here today. In this episode, we're exploring something a little bit different, and I think it's going to be pretty fun. It's something called laughter yoga. In this episode, we'll discuss what Laughter Yoga is, where it came from, and how it can benefit our health span, longevity, and overall well being. We'll also share some tips on how you can incorporate it into your daily routine.

Jeff: 1:14

So laughter yoga is not just about telling jokes or watching a comedy show, although those can be great too. I was introduced to laughter yoga in my interview with Nee-if McAnally and Gary Krieger in episode 189.

corbin-bruton_2_10-19-2024_091516: 1:29

Yeah. I'm picturing someone in a downward dog, just laughing hysterically.

jeff_2_10-19-2024_091516: 1:34

Yeah, that's kind of what I imagined as well. Actually, it's a unique practice that combines voluntary laughter with yoga breathing techniques and it has some impressive benefits. for both our bodies and our minds. So, let's dive in.

corbin-bruton_2_10-19-2024_091516: 1:50

Absolutely. I, you know, I, I think the first thing that we should talk about is the origins of laughter yoga. I think that's really important. Um, and it's, it's, cause it's got a fascinating backstory that not many people know about.

jeff_2_10-19-2024_091516: 2:07

Yeah, I agree. Laughter Yoga was created in 1995 by Dr. Madan Kattariya A physician in Mumbai, India. The story goes that Dr. Kattariya was writing an article on the benefits of laughter for a medical journal. the more he researched, the more convinced he became of laughter's therapeutic benefits. And so he decided to test it out in a more practical way.

corbin-bruton_2_10-19-2024_091516: 2:32

Right. He started with just a small group of five people in a park in Mumbai. They would gather every morning to laugh together. And at first, they told jokes, but they quickly ran out of jokes that everyone found funny. I guess they can't appreciate our puns, right, Dr. Armstrong?

jeff_2_10-19-2024_091516: 2:54

I guess not.

corbin-bruton_2_10-19-2024_091516: 2:56

Anyways, that's when Dr. Cateria came up with the idea of laughing for no reason.

jeff_2_10-19-2024_091516: 3:03

Exactly. He realized that the body cannot differentiate between real and fake laughter. Kind of like you in my classes, you know, I couldn't tell if you were laughing at my jokes to get an A or that you really thought it was funny, but, both produce the same physiological. And psychological effects. So he incorporated elements of yoga, breathing or Parayama with simulated laughter exercises to create. What is now known as laughter yoga?

corbin-bruton_2_10-19-2024_091516: 3:34

And from that small group in Mumbai, it has spread to over 100 countries with thousands of laughter clubs worldwide. People of all ages and backgrounds have embraced it and there are even laughter yoga conferences and workshops. It's become a global phenomenon. So what exactly does laughter yoga session look like? Okay

jeff_2_10-19-2024_091516: 4:00

Well, from what I understand, it's a typical group activity where people engage in a series of laughter exercises combined with yoga breathing. So these sessions will usually start with some warm up techniques like clapping, chanting, and gentle stretching. And the idea is to get everyone relaxed and in the mood for laughter. Then the group moves on to various laughter exercises. These can range from lion laughter, Where you stick out your tongue and laugh like a lion. I'm not quite sure how a lion laughs. I've never seen a lion laugh in the wild before. Uh, to the milkshake laughter where you pretend to drink a milkshake and laugh.

corbin-bruton_2_10-19-2024_091516: 4:39

then. All right. So I guess,

jeff_2_10-19-2024_091516: 4:42

already.

corbin-bruton_2_10-19-2024_091516: 4:43

So I guess the key is laughter is initiated volunteering um, but it also turns into genuine laughter because well, let's face it laughing together is Can be pretty contagious.

jeff_2_10-19-2024_091516: 4:59

And the exercises are often interspersed with deep breathing techniques. And this combination designed to help participants get more oxygen into their body, which is believed to improve energy levels. Focus and overall physical health.

corbin-bruton_2_10-19-2024_091516: 5:16

Yeah. And laughter yoga is accessible to anyone and everyone. You don't really need special equipment and you don't need to have a good sense of humor. You just need to be willing to laugh and breathe

jeff_2_10-19-2024_091516: 5:29

Yeah, so let's shift to the health benefits now, Corbin, because that's where this stuff gets really, really interesting. And the research has shown that laughter has numerous health benefits. When combined with yoga breathing, these benefits are amplified.

corbin-bruton_2_10-19-2024_091516: 5:43

for starters. Laughter yoga is. It's excellent in reducing stress when we laugh, our body releases endorphins, which are our natural feel good chemicals. It also decreases the level of stress hormones like cortisol and epinephrine or adrenaline, which helps to reduce stress. to create a sense of calm and relaxation.

jeff_2_10-19-2024_091516: 6:07

Yeah, that's a good point. Now, stress reduction is so important, especially as we age, stress can have a significant impact on our cardiovascular health, our immune function, even cognitive health. So by lowering stress Laughter yoga can help us protect against some of these age related health issues.

corbin-bruton_2_10-19-2024_091516: 6:27

Yeah, and it's also really good, great for your heart. Um, some of the studies that are out there, they show that laughter can improve blood flow and function of the blood vessels, reducing the risk of heart disease. It's like, Giving your cardiovascular system a little workout every time you laugh.

jeff_2_10-19-2024_091516: 6:45

Yeah, and let's not forget the mental health benefits. Laughter yoga can boost mood, resilience, and reduce symptoms of depression and anxiety. It encourages social interaction, which is vital to emotional well being, as we've talked about often on this podcast, especially for older adults who might be experiencing loneliness or social isolation.

corbin-bruton_2_10-19-2024_091516: 7:07

Yeah. I love that aspect of it. It's such a simple yet powerful way to connect with others and create a sense of community. People in laughter yoga clubs often feel more connected and supported, which can significantly improve their quality of life.

jeff_2_10-19-2024_091516: 7:26

Absolutely. Now let's talk a little bit more specifically about how laughter yoga can support longevity and healthy aging. way it does this is by promoting, as we've talked about, cardiovascular health. It also supports better respiratory function through those deep breathing exercises.

corbin-bruton_2_10-19-2024_091516: 7:45

And let's not overlook its impact on immunity. Regular laughter can actually increase the production of antibodies and activate T cells which help us fight off illnesses. A stronger immune system is key to staying healthy as we age.

jeff_2_10-19-2024_091516: 8:02

That's right. And there's also evidence suggesting that laughter yoga can help with pain management. The endorphins, as you mentioned, released during laughter are natural painkillers, and they can help to reduce pain from conditions like arthritis or fibromyalgia. And I think of Norman Cousins.

corbin-bruton_2_10-19-2024_091516: 8:22

Yeah, he wrote anatomy of an illness as perceived by the patient.

jeff_2_10-19-2024_091516: 8:28

Yeah, he also is credited for the discovery of laughter therapy.

corbin-bruton_2_10-19-2024_091516: 8:33

And because laughter involves muscle contractions, it's actually a mild form of exercise. It can help you tone your abs, diaphragm, and even facial muscles. So, in a way, Laughter Yoga gives you a workout tool. Maybe that's why, maybe that's why I don't have a six pack. I've been so serious lately, I need to start laughing more. Yeah,

jeff_2_10-19-2024_091516: 9:01

a little bit more. Which kind of brings us to another point. Laughter yoga can help with cognitive function. Now, studies suggest that laughter can help improve memory. creativity, problem solving abilities, all this by boosting production of dopamine, is, is, you know, the neurotransmitter that is important for learning and motivation.

corbin-bruton_2_10-19-2024_091516: 9:23

that's, that's really fascinating. So not only are we talking about a fun activity, but we're also talking about something that can also sharpen our brain as we age well.

jeff_2_10-19-2024_091516: 9:33

Exactly. And there's actually more. Laughter yoga promotes better sleep, decreases stress and anxiety, which are common culprits in sleep disturbances. so people who practice laughter yoga, particularly, often report falling asleep more easily. feeling more refreshed in the morning.

corbin-bruton_2_10-19-2024_091516: 9:55

So it's like a natural sleep aid without any of the side effects. Also, I read that laughter can improve social bonds. When we laugh with each other, it creates a shared positive experience that can strengthen relationships and foster a sense of belonging. And I, I agree with that.

jeff_2_10-19-2024_091516: 10:16

You do you like to laugh with people?

corbin-bruton_2_10-19-2024_091516: 10:18

I do. I feel, I don't know. I feel like when you laugh hard over something, You bond. I also not to take the conversation in another direction. I think fear bonds also can bond people and strengthen things, but there's something about laughter, like having dinner with someone and then just laugh. You just, it's like your own little inside jokes and it makes, it makes a family environment better. It makes your work environment better. If you have that laughter throughout the day, personal experience, it's, it's awesome. You really bond with people over laughter.

jeff_2_10-19-2024_091516: 10:55

Well, you know, keeping on this little bit of a tangent, we look at our society now, I think in many ways we have bonded over that make us angry, things that cause us fear, things that have very negative emotional responses. And. You know, we have an upcoming interview that will be posted with Patrick Sullivan, where we talk, he, he talked a little bit, and I think it was a little bit more off of the recording of the, the, the interview, but, you know, he talked a little bit about the role that. Our perceptions of ourselves, our inner feelings have on our physiology and how, you know, if we are very negative and we're fearing things, our body is not going to respond in a positive way is responding and much more of that. Fight or flight response. And so we're not doing, you know, we're not building muscle. We're not building, um, healthy immune systems and those types of things, because we're in the present trying to fight off whatever we're trying to fight off, whether it's that fear or whatever is causing anxiety or causing upset you know, it's giving us that fight or flight response. But when we are in a state of being happy and laughing, All of that is creating an atmosphere within the body where the body says, Hey, you know, I'm, I'm free right now. I'm relaxed. I am in a position to begin to create many of these products that I need in the body in order to function effectively. Because, you know, it's kind of, I go back to, The episode of Saturday Night Live, and I might have referenced this in another episode of this podcast, but um, when I saw, when I lived in New York, I got the opportunity to see Saturday Night Live in person, which was a really cool thing. And Dennis Miller, who some of our listeners might recall who he is, Dennis Miller actually went to my high school. He is a pittsburgher, native Pittsburgher, uh, he was on the cast at that point. And the show started, they have many of the different cast members come out and kind of do some warm up routines and whatnot. And he was doing this one routine where he was kind of mocking the, um, was it Milwaukee's best commercials or old Milwaukee beer commercials where they, they talk about, they're out in the campsite and they're sitting around, they're drinking their own Milwaukee. And somebody would say. Don't get no better than this. And he's like, don't get no better than this. Shoot me now. Cause life ain't worth living, you know? And if we're in that kind of mentality where it's like, if this is the best of things and what's the point of living, our bodies aren't going to be responding in a way that's very positive. And so laughter. I think helps to really drive those social connections that are really crucial for aging well, and we know that research shows social isolation and loneliness are risk factors for many, many health issues, including cognitive decline and cardiovascular disease. And so laughter yoga just really brings people together in a joyful, supportive environment that helps to mitigate some of those risks.

corbin-bruton_2_10-19-2024_091516: 14:03

Man, I love that. You really, really hit the nail on the head on that one. Um, it makes it sound like a holistic approach to well being. Addressing spies all at once.

jeff_2_10-19-2024_091516: 14:18

Yeah, and that's a great way to put it. It's holistic in every sense. It fits our model of well centered fitness, as you mentioned. And speaking of well centered fitness, let's talk about how people can incorporate laughter yoga into their daily routines.

corbin-bruton_2_10-19-2024_091516: 14:31

Good idea. For those listening or watching, you don't need to join a formal laughter yoga club to start. You can just be at home by yourself. with a family or virtually any friends and just start laughing. It's that simple.

jeff_2_10-19-2024_091516: 14:49

are There are plenty of online resources, including videos and apps that can kind of guide you through the yoga process. Yoga is, you know, these laughter yoga sessions, but you can start with just a few minutes a day and just gradually increase as you become more comfortable.

corbin-bruton_2_10-19-2024_091516: 15:05

And don't forget to try and keep a playful attitude. The whole point is to have fun and enjoy the process. Don't worry about feeling silly. That's. That's silly in itself. Uh, that, but it's also part of the charm and benefit.

jeff_2_10-19-2024_091516: 15:21

Exactly. And the more you kind of let go and immerse yourself in the practice, the more you're going to benefit from it. And remember, the goal is to laugh deep, really, and feel good.

corbin-bruton_2_10-19-2024_091516: 15:33

So Dr. Armstrong, what's your takeaway for our listeners and viewers when it comes to laughter yoga?

jeff_2_10-19-2024_091516: 15:40

Well, my takeaway is that. Laughter yoga is a simple, effective way to improve both your physical and your mental health. It's accessible, adaptable, and it brings a lot of joy. you're looking to reduce stress, improve heart health, or just add a little bit more fun into your life, laughter yoga could really be the answer. And a great addition to your wellness routine.

corbin-bruton_2_10-19-2024_091516: 16:07

That's a great point. And you know what? I think I'm going to give this a try myself.

Jeff: 16:12

I hope you do. Uh, and I hope our listeners and viewers feel inspired to try it too. You know, remember aging well is about finding what works best for you and embracing practices that enhance your quality of life. I think, you know, this is something that everybody can do. You know, you don't have to be young, old, fit, unfit. You just have to have a capacity to laugh. You don't even have to have a sense of humor, as you mentioned. It's just Niee-if and, and her, her partner introduced this to me, they just started kind of mimicking out what you typically do. And it's just like, laughter is contagious. I mean, there were a few times through this episode. I don't know if we're going to edit them out or not, but, you know, we just kind of spontaneously started laughing and, you know, you laughed and I couldn't help but laugh. And so when you're around people and you get people laughing, whether it's. natural or unnatural, people are going to laugh. And so just, you know, just sit in a room sometime with a bunch of people and people are getting a little bit grumpy or whatever, you know, politics are coming. We got the election coming up. There's going to be a lot of grumpiness around our country. Get people in a room and just either tell a joke. And if you don't know a joke, just start laughing. Just, ha ha ha ha ha ha ha ha ha ha ha ha! Ha ha ha ha ha ha ha! And see, I got you laughing. And now you can't stop! And you know that felt pretty damn good!

corbin-bruton_2_10-19-2024_091516: 17:37

Oh man.

jeff_2_10-19-2024_091516: 17:37

is red, so we could tell

corbin-bruton_2_10-19-2024_091516: 17:39

Ugh.

jeff_2_10-19-2024_091516: 17:40

is moving through your body. You know? So, we've been, in that, Brief moment there. We have boosted our health a little bit or a little bit less susceptible to pathogens and bacteria and things that would get us sick. Um, our heart health just took a little bit of a boost. Our mental health is better. I'm probably going to think a little bit better through the remainder of this podcast episode. We've done some good by just laughing there briefly. Now, extend that into 15 20 minutes of that kind of activity. Just think of the benefits you can have.

corbin-bruton_2_10-19-2024_091516: 18:10

Yeah, absolutely. So many benefits. I mean, and, and. I felt more bonded with you. I felt a little bit more connected with you sharing that laugh. Man, that was good though.

jeff_2_10-19-2024_091516: 18:22

to you too,

corbin-bruton_2_10-19-2024_091516: 18:22

It's crazy how much it can connect us. Like, but it's also crazy how contagious laughter can be. You know, we've talked a lot about how negativity can spread. Positivity apparently can spread just as fast and be even more powerful and have significantly more health benefits. So here's my challenge to our listeners out there. Start laughing, start laughing at everything, start smiling more and, and, and spread this positive movement and let us know, like in the, in the comment section of this video, um, let us know how. How it changed. Try it for two weeks and just see how the atmosphere at your work, at your home life. If you're involved in a sport, see how much it changes and see how much of an impact you've made. I would like to, I would like to see that and I'd like to hear about it. What do you think Dr. Armstrong?

jeff_2_10-19-2024_091516: 19:22

I'm just kind of wondering how it works in sport, you know, to kind of work a little laughter yoga in there. You're lining up on the offensive line and you just start laughing at the guy across from you. Go

corbin-bruton_2_10-19-2024_091516: 19:32

I think,

jeff_2_10-19-2024_091516: 19:32

because you're laughing too hard. But you know, I was thinking, you know, I've talked, I don't know if I've talked Specifically on the podcast about my practice of Haval, you know, it comes from, Ecclesiastes, where it's like everything is just the wind, the mist, and kind of got this practice of, I keep a spray bottle in the car. And when I'm getting stressed out driving or somebody's frustrating me, I just kind of spray the bottle and just kind of use that mantra of Haval. Maybe I need to just, you know, Kind of find a reason to laugh, you know, just crack a joke, you know, to the person who just cut me off or whatever and, and get myself just laughing. rather than allowing myself to kind of work into those negative

corbin-bruton_2_10-19-2024_091516: 20:13

yeah, quit being so negative.

jeff_2_10-19-2024_091516: 20:15

feeling more angry, you know, we always learn kind of growing up. It's like, if you're feeling upset, count to 10 before you say anything. Well, maybe rather than counting to 10, just start laughing, know, just force yourself into laughter and see what that could do.

corbin-bruton_2_10-19-2024_091516: 20:30

I think that's pretty, pretty solid advice. Well, anyways, I just want to thank every one of our listeners today, and I'm really hoping that you enjoyed this episode. Please share it with your friends and family and I just want to remind you until next time, keep laughing, keep moving forward and keep aging well.

jeff_2_10-19-2024_091516: 20:53

well.

20:55

Thank you for listening. I hope you benefited from today's podcast. Until next time, keep aging well.