Natalie van der Val, a researcher at the institution, points to laughter yoga as an accessible technique that reduces symptoms of depression and anxiety more effectively than humor sparked by traditional jokes.
The Mechanics of Intentional Joy
Laughter yoga involves intentionally triggering laughter without relying on jokes or comedic stimuli.
Natalie van der Val explains that the physical act of laughing brings psychological benefits regardless of the underlying reason. While forced laughter often feels awkward initially, participants quickly shed that discomfort and report feeling significantly happier and more relaxed after a session. Van der Val also notes that these sessions make it easier for participants to socialize and build friendships.
Data Backs the Physical Act over Jokes
Research substantiates these subjective experiences. In a comprehensive meta-analysis examining multiple studies, Van der Val found that laughter without humorous stimuli is approximately twice as effective at reducing symptoms of depression and anxiety compared to humor-induced laughter. The technique typically begins with breathing exercises before transitioning into intentional laughter.
Rejecting the Five O’Clock Meditation Routine
Author Eli Sussman, who wrote the book Micropractice, highlights that many self-care techniques require minimal time investment, with certain exercises taking only 30 seconds. In contrast to time-consuming wellness routines like 5:00 AM meditations or ice swimming, these micro-habits offer a practical alternative for individuals seeking sustainable mental health improvements.
Step-by-Step Execution of a Laughter Session
Practitioners can execute a laughter micro-session through a structured routine. The exercise begins with three deep breaths while placing hands on the abdomen, followed by simulated laughter. Individuals who find direct laughter challenging can start with rhythmic vocalizations such as “hee, hee, hee” moving into “ha, ha, ha,” gradually increasing vocal volume until the manufactured laughter transitions into genuine amusement. Concluding the session with an additional deep breath and a moment of gratitude helps ground the experience. Performing the exercise with a partner by imitating each other’s laughter can further enhance the interaction.