Forget just an apple a day. A leading cardiologist is prescribing a new, joyful routine for better health: a genuine belly laugh at least two to five days a week.
The Science Behind the Chuckle: From Stress Relief to Heart Health
The idea that laughter is good for you is an ancient one, but modern science—a field known as gelotology—began to take it seriously in the 1960s. Pioneers like Stanford psychologist William F. Fry discovered that laughter could increase immune-boosting blood cells.
This research inspired Dr Madan Kataria, a physician in Mumbai, to start the first daily laughter club in a park in 1995. When the group ran out of jokes, Kataria developed exercises involving yogic breathing, silly sounds, and movements, founding what we now know as laughter yoga.
Today, experts like Dr Michael Miller, a cardiology professor at the University of Pennsylvania, champion laughter's tangible benefits. "Like we say, exercise at least three to five days a week," Miller advises. "Belly laugh at least two to five days a week."
His research shows that laughter triggers the release of endorphins in the brain, which in turn promote beneficial chemicals like nitric oxide in blood vessels. This causes vessels to dilate, lowering blood pressure, inflammation, and cholesterol, thereby reducing heart attack risk.
Fake It Till You Make It: The Power of Simulated Mirth
You don't need a stand-up special to reap the rewards. In fact, forced or simulated laughter might be even more beneficial than spontaneous chuckles, according to Jenny Rosendhal, a senior researcher at Jena University in Germany.
Her analysis of 45 studies found that laughter therapies can decrease glucose levels, the stress hormone cortisol, and chronic pain. They also improve mobility and overall mood, particularly in older adults.
"The well-being comes through the back door," Rosendhal explains. "You start with an exercise, and then the spontaneous laughter comes later because it’s funny to see people laughing." This makes practices like laughter yoga particularly effective for those who may not feel like laughing, such as people managing depression or cancer.
How to Inject More Laughter Into Your Life
The key, according to Dr Kataria, is to learn to laugh for no reason. During global laughter yoga sessions, participants might greet each other like aliens, crawl like animals, or perform simple vocal exercises.
One basic technique involves pairing up, making eye contact, and repeating the sound "ha" for a full minute. Another is the "breathe in and laugh": inhale deeply with hands on your chest, hold for three seconds, then exhale with a burst of laughter while thrusting your hands forward.
You can even practice "credit card bill laughter"—holding a pretend statement and erupting into contagious giggles. For guidance, numerous free online laughter clubs are recognised by Laughter Yoga International.
"It’s not about forcing yourself to laugh," Kataria clarifies. "It’s like activating your laughter muscles, getting rid of your mental inhibitions and shyness. Then the real laughing is childlike laughing, unconditional laughing."
So, consider it medical advice: making time for regular, hearty laughter could be one of the most enjoyable prescriptions you'll ever follow.
