By  Angel Cleare, BS and Sharon Brock, MS, MEd

From the silly inside jokes we share with friends to the amusement of a live comedy show, laughter is often dismissed as a trivial part of life. However, research suggests that laughter can offer significant health benefits, including reductions in depression, anxiety, and insomnia.

Research also shows that laughter can improve memory. As we age, the chronic release of the stress hormone cortisol can damage the hippocampus—the area of the brain responsible for learning and memory. Studies indicate that laughter reduces cortisol levels, leading to a healthier hippocampus and improved memory, which, in turn, enhances the quality of our lives.

“Many students at Stanford walk around campus with their heads down, stressed about deadlines and producing high-quality work,” says Gigi Otálvaro, PhD, associate director of Stanford Living Education and instructor of the “Laughter & Play for Wellbeing” course for Stanford students.

“After taking my course, which includes laughter exercises, many students say they are more productive and are able to live with more presence, joy, and intention in their lives,” says Dr. Otálvaro.

What are Laughter Exercises?

In Dr. Otálvaro’s course, she teaches breath-based practices that invoke laughter and ignite a sense of childlike playfulness. Rather than a joke to respond to, laughter exercises offer the opportunity to laugh for “no reason,” simply for the enjoyment of the experience itself.

“These practices encourage students to laugh from the body rather than the mind since we are bypassing the cognitive and judgmental processes of determining if a joke is funny or not,” says Dr. Otálvaro, who has the nickname “Dr. Giggles”.

“Thanks to mirror neurons that help us feel what we see others feeling, laughter is contagious. So, laughter in a group setting—even if it starts out ‘fake’—often transforms into genuine joy,” she says.

Laughter exercises also improve focus, productivity, and creativity. Many of Dr. Otálvaro’s students report being able to complete assignments more efficiently after engaging in laughter exercises. Also, studies show that laughter releases dopamine and serotonin, both of which contribute to a calm and creative mindset needed for busy students to thrive.

Dr. Otálvaro personally practices laughter exercises before undertaking creative tasks, such as writing or giving a presentation.

“Laughter brings oxygen to the brain and activates the release of anti-stress hormones that allow you to function more efficiently and joyfully,” she says.

Laughter exercises are also helpful for older adults. In one study, laughter improved the short-term memory of adults over the age of 65, and simply anticipating humor decreased their cortisol levels by nearly 50 percent. The study’s findings suggest that humor therapy can be incorporated into older-adult wellness programs since it offers both clinical and rehabilitative benefits.

As a longtime caregiver for family members with serious illnesses, Dr. Otálvaro has found laughter to be a powerful tool for processing grief and difficult emotions. Since laughter reduces cortisol levels, humor can serve as a coping mechanism to support individuals going through challenging times.

“Laughter helps with emotional regulation and resilience,” says Dr. Otálvaro. “After laughter exercises, we have a greater capacity to feel joy, even amidst hardship.”

Examples of Laughter Exercises

•  Milkshake Laughter

In this laughter exercise, participants use their imagination to “create” a milkshake. Dr. Otálvaro instructs participants to imagine adding feel-good ingredients to a blender (such as joy, sunshine, or dancing), and then “pour” and “drink” the milkshakes as they laugh. “I invite people to add ingredients that are either food, concepts, or anything related to the theme of that particular milkshake. And then we drink it down, which always results in a lot of laughter,” she says.

• Aloha Laughter

The word “aloha” in the native Hawaiian language means benevolence, friendship, and peace. This laughter exercise involves deep belly breathing, where participants raise their arms while saying “Alo” and then bend forward at the waist during the exhale, saying “ha” while laughing.

Laughter Exercise Courses 

If you’d like to take a course taught by Dr. Otálvaro that includes laughter exercises, please see the following two offerings open to the general public:

1) Laughter Yoga

UCSF Osher Center for Integrative Health

Free, online only

Thursdays – July 17, 24, 31

6:00 – 6:45 pm PST

Learn more HERE.

2) Laughter for Healing & Well-being

Stanford Hospital

Free, in person only

Wednesdays – August 6, 13, 20, 27

Two sessions:
10:30 am – 11:00 am PST
11:30 am – 12:00 pm PST

Learn more HERE.