Laughing yoga: what it is and how to practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Most yoga classes are pretty quiet, but what if you could spend the time laughing? Explore how laughing yoga can boost your mood, relieve stress, and strengthen social bonds.
Most of us think of yoga as a peaceful activity focused on stretching, breathing, and finding inner peace. But imagine a yoga class where instead of silence, there’s laughter — and lots of it. That’s what laughing yoga is all about. It’s a joyful practice where laughter itself becomes the main exercise. Before you dismiss it as silly, approach this yoga practice with an open mind. You never know what could be good for you until you give it a try.
The best part about laughing yoga is that you don’t even need to be in a good mood to start laughing. In this style of yoga, you laugh on purpose — even if it feels a little forced at first. Over time, this pretend laughter can turn into real laughter, and the benefits can be incredible.
Laughing yoga can give you a break from the pressure we feel in our everyday lives, a space where it’s okay to let loose. This can help shake off stress, boost your immune system, and bring a sense of connection.
What is laughing yoga?
Laughing yoga, also known as laughter yoga, blends intentional laughter with simple breathing exercises from yoga (pranayama). It’s different from your typical yoga class because the focus isn’t on complicated poses or intense stretches — it’s about laughing for no particular reason and feeling the benefits of joy and connection.
This playful form of yoga was developed in 1995 by Dr. Madan Kataria, who believed in the healing power of laughter, not just on a mental level but for overall health. He found that the body can’t tell the difference between real and fake laughter — both types of laughter trigger the release of feel-good hormones and reduce stress hormones like cortisol. This means that even if you start off faking a laugh, you’ll likely end up feeling genuinely happier and more relaxed by the end of the session.
Laughing yoga doesn’t require a sense of humor, and you don’t need to rely on jokes or something funny to start laughing, engage your body, and lift your mood. You can also get a boost of energy, reduce stress, and feel lighter emotionally. (If you don’t feel ready to laugh but need a mood boost, here are eight more tips to lift your spirits.)
Also, a big part of laughter yoga (besides the laughing, of course) is that it’s usually done in groups. This makes it super easy for laughter to catch on — when one person starts cracking up, it can quickly spread to everyone else! But, if a group setting isn’t available to you, laughing yoga can also be practiced solo and you can still benefit from the exercises on your own.
7 benefits of laughing yoga
Sometimes dealing with all of life’s stressors doesn’t leave a lot of time for laughter. This can decrease our joy and positivity, lowering our overall mood and affecting how we show up in the world. But regular bouts of laughter might help you cultivate joy, improve your outlook on life, and increase your day-to-day happiness. Here are some of the benefits of regular laughter.
1. Stress relief: Laughing out loud may trigger the release of feel-good chemicals in your brain and reduce your levels of stress hormones, which may help you feel relaxed and joyful. Feeling more relaxed can also help you sleep better. Sounds like a pretty good combo if you ask us!
2. Joy and positivity: Practicing laughter yoga can help you tap back into the simple joy of laughing. It's something we do naturally as babies, but as we grow up, we often hold it back.
3. Stronger relationships: Laughter may strengthen connections by building camaraderie, trust, and a shared experience in groups of friends, coworkers, family members, and even strangers.
4. Immune system boost: Laughter has been shown to strengthen the immune system, which may help you fight off illnesses by reducing stress hormones and increasing the production of immune cells and antibodies.
5. Supports mental health: Laughing yoga is often used to complement therapy for anxiety and depression. Reducing stress hormones and releasing mood-boosting chemicals can help lift the emotional weight of these conditions.
6. Increased oxygen intake: Deep breathing techniques practiced during laughing yoga may improve the flow of oxygen in and around your body, especially in your brain and lungs. This may help your overall health, including your respiratory function, and the way your body takes in and uses oxygen.
7. Improved cardiovascular health: Laughing can enhance blood circulation, which may help reduce blood pressure and support your overall cardiovascular health. When you laugh, your heart rate increases and the amount of oxygen you take in increases, which may help boost your heart’s function and strengthen your blood vessels.
How to practice laughing yoga: 7 tips to boost your mood through laughter
Whether you join a class or practice on your own at home, laughing yoga can be practiced by anyone! It’s all about being open to laughter, even if it feels a little silly at first. These seven tips can help you get started.
1. Start with breathing exercises
Begin with some deep breathing exercises to relax your body and clear your mind. Take a slow, deep breath in through your nose, hold it for a moment, and then gently exhale through your mouth. Repeat this a few times to help center your focus and prepare your body to laugh more freely. It also boosts your oxygen levels, which can enhance the effects of your laughter session.
💙 If you’re practicing alone, let Jay Shetty help you Breathe Into Relaxation in this short meditation.
2. Warm up with clapping and chanting
A warm-up can help get your body moving and loosen you up, making it easier to laugh during the exercises.
Gently move your body and clap your hands rhythmically while saying “Ho Ho Ha Ha Ha.” Keep your palms flat as you clap, as this is thought to stimulate acupressure points on your hands.
💙 Even a little Dance Break, led by Mel Mah, will loosen you up and get you ready to laugh.
3. Simulate laughter
If you’re not feeling naturally giggly, that’s okay. In laughing yoga, you don’t have to wait for something funny to happen. Start by forcing the laughter, and before you know it, it could become real.
Begin with a soft chuckle, then build it up into a hearty belly laugh. Even if it feels a little awkward or forced at first, keep going. Your body can’t tell the difference between faux and real laughter — both can have positive effects.
💙 Let go of Judgement, of yourself and others, when laughing, with help from Jay Shetty.
4. Try different laughter exercises
Playful exercises can help you laugh freely, and let go of any tension or self-consciousness. These might include childlike playfulness or silly movements to help turn forced laughter into the real thing.
Lion laughter: Open your mouth wide, stick out your tongue, and roar with laughter.
Greeting laughter: Walk around (even if it’s just in your room) as if you’re meeting people for the first time, shaking hands and laughing as you greet them.
Silent laughter: Laugh without making any noise. This can often lead to even more giggles because of how funny it feels.
5. Incorporate eye contact
When you’re practicing laughing yoga in a group, make eye contact with others. This can create a powerful sense of connection and often triggers more genuine laughter. Eye contact helps break down any barriers of self-consciousness, so your laughter can flow more freely.
If you’re practicing alone, look in the mirror and laugh at yourself — it sounds silly, but it can work!
6. Add gentle movements
To get your body more involved, pair your laughter with simple movements or yoga poses. You might stretch your arms overhead while laughing or twist your torso side to side as you giggle — just focus on moving your body in a way that feels good. This helps enhance the physical benefits of laughing yoga, increasing circulation and boosting energy.
💙 Mel Mah’s Mindful Movement session can give you inspiration on how to move your body.
7. End with relaxation and breathing
After a few minutes of laughter exercises, wind down with some relaxation. Return to deep breathing, taking long, slow breaths in and out to help calm your body after the excitement of laughter and bring your mind back to a peaceful state. Notice whether you feel lighter, more relaxed, and happy after a session of laughing yoga.
💙 This five-minute Simple Breathing Practice with Tamara Levitt will help you wind down if you need extra guidance.
Laughing yoga FAQs
Can laughing yoga be practiced alone, or do I need to join a class?
Laughing yoga can be practiced alone, and many people enjoy doing it by themselves at home.
If you prefer your own space or just want to give it a try without an audience, solo practice is totally fine. Follow online videos, use laughter exercises that you enjoy, or laugh in front of a mirror. Although it might feel a little awkward at first, you’ll likely find that after a few minutes it starts to feel more natural, so you can experience the benefits like reduced stress and boosted mood.
That said, practicing laughing yoga in a group can add a whole new dimension. Laughter is contagious, and when you’re surrounded by others, laughter can become easier and more genuine. Group sessions can offer a sense of community, and eye contact and shared laughter can create strong feelings of connection and joy that enhance your experience.
How often should I practice laughing yoga to experience its full benefits?
You can practice laughing yoga as often as you like, but many people find that adding it into their routine a few times a week can bring noticeable benefits. Even just 10–15 minutes of laughing yoga two or three times a week can help you manage stress, lift your mood, or add more joy.
The more regularly you enjoy laughing yoga, the more your body and mind get used to releasing stress and tapping into the feel-good chemicals your brain naturally releases. But you don’t have to stick to a rigid schedule — some days, you might feel like doing a quick session for a few minutes to pick up your mood, while other days you might want to join a longer group class or follow a guided session.
Laughing yoga is about feeling good, so do what works for you and enjoy it.
How can laughing yoga help with anxiety or depression?
Laughing yoga can help you manage anxiety or depression, though it’s important to remember it’s not a replacement for professional treatment. It can offer relief by helping reduce the intensity of anxious or depressive feelings. When you laugh, your body releases natural mood-boosting hormones and lowers levels of the stress hormone cortisol that can contribute to feelings of anxiety. This combination can create a sense of emotional relief, which can make it easier to cope with stressful or overwhelming situations.
For people dealing with depression, laughter can provide a much-needed emotional lift. Even if the laughter feels forced at first, the physical act of laughing can trigger chemical changes in the brain that can make you feel lighter and more hopeful. While laughing yoga won’t “cure” anxiety or depression, it can be part of your self-care routine and provide moments of joy and calm. Need help creating a self-care routine? We’ve got seven strategies to help you create a personalized plan.
What are some simple laughter exercises for beginners?
If you’re new to laughing yoga, start with some simple exercises to ease you into the practice so you can just have fun with it.
Silent laughter: Sit quietly and laugh without making any sound. Often, this quiet, exaggerated laughter will turn into real giggles before you know it.
Greeting laughter: Pretend you’re greeting someone with a handshake or a wave, but instead of saying hello, you laugh as if you’re overjoyed to see them. This playful exercise can help break down the barriers of self-consciousness and get you comfortable with laughing for no reason.
Childlike play laughter: Let your inner child take over by pretending to laugh the way a child would — innocently, openly, and without reservation.
Laughter meditation: Start by smiling softly and allow that smile to gradually grow into laughter.
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