ROJoson PEP Talk: Laughing Exercise for Health and Well-being

1. Empowerment
objective - for
laypeople to have an
understanding of
the benefits of
LAUGHTER EXERCISE
in health and well-
being promotion.
Laughter
Exercise for
Health
and Well-
being
June 11, 2022
1400H - 1500H
Via Zoom

2. Empowerment
objective - for
laypeople to have an
understanding of
the benefits of
LAUGHTER EXERCISE
in health and well-
being promotion.
Laughter
Exercise for
Health
and Well-
being
ROJoson PEP Talk
I have a Patient
Empowerment
Program in which I
like to empower the
lay people or
patients to take
control in the
management of
their health.

3. There are 3 courses
in the PEP Talk.
I completed the Core
Course on October 9,
2021.

4. From October 23,
2021 onwards, I have
been tackling Health
Disorder and Health
Issue Courses. This
may take 3 years or
longer.

5. Empowerment
objective - for
laypeople to have an
understanding of
the benefits of
LAUGHTER EXERCISE
in health and well-
being promotion.
Laughter
Exercise for
Health
and Well-
being
My PEP TALK today
is entitled:
Laughter
Exercise for
Health and Well-
being.
This is part of the
Health Issue Course.

6. Laughter
Exercise for
Health
and Well-
being
Contents of PEP TALK on LAUGHTER EXERCISE FOR
HEALTH and WELL-BEING
• Laughter is the best medicine - How true is
this? If true, how do we ensure that one is
accomplishing this prescription everyday?
Origin of the phrase? Health benefits of
laughter?
• Laughter Yoga – how I discovered it and how I
appreciated it – history – principles and
processes
• ROJoson Laughter Exercise for Health and Well-
being

7. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”

8. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
How true is this?
If true, how do we
ensure that one is
accomplishing this
prescription
everyday?

9. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
First, a
backgrounder.
Where did the
saying “laughter is
the best medicine”
come from?

10. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
In the book of
Proverbs, Chapter
17, verse 22 which
reads that “A merry
heart doeth good
like a medicine; but
a broken spirit
drieth the bones”.
So laughter is the
best medicine was
coined from the first
part of this verse.

11. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
The phrase “laughter is the
best medicine” is a
metaphor, a kind of figure of
speech. As a metaphor,
laughter is medicine (and the
best medicine at
that). However, laughter is
not actually medicine. It
can’t prevent, treat or cure
disease exactly as drugs and
medications can. Yet, it can
lead to better physical and
mental health as science has
backed this up.

12. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
The idiom, “laughter
is the best medicine”
is often used to
remind people who
are feeling stressed,
worried, angry, or
depressed that the
simple act of
laughing can help
alleviate their
negative emotions
thereby promoting
well-being.

13. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
So, what does the
science say about
laughter being a
good medicine?
Here are just a few of
the many proven
health benefits of
laughter.

14. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
Laughter releases
endorphins which are
“feel-good” chemicals
released by the brain.
Endorphins can
produce a feeling of
euphoria, relaxation
and help boost mood,
and they can even
have an analgesic
effect in the body,
reducing the
perception of pain.

15. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
Laughter is helpful
against
depression. Laughing
releases the
neurotransmitter
serotonin, which is
the same brain
chemical targeted by
common
antidepressants.

16. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
Laughter is good for
the immune
system. It increases
the body’s production
of important immune
cells, specifically
natural killer cells,
which help fight
disease.

17. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
Laughter protects the
heart. Laughter
appears to help blood
vessels function
properly and
increases blood flow.

18. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
Laughter is good for
the lungs as it
provides a workout
for the diaphragm. It
empties the lungs of
more air than they
take in, which results
in a cleansing effect
in much the same
way that an act of
deep breathing
does.

19. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
Laughter may help
you live longer. A
study has found
that those with a
sense of humor lived
an average of eight
years longer than
those who
without. (The
Guardian, 2021)

20. Laughter
Exercise for
Health
and Well-
being
It is said that
“laughter is the best medicine.”
From the above,
therefore, it is true
that “laughter is the
best medicine,” that
it is a good medicine
or a good human
activity that can lead
to better health and
well-being.

21. Laughter
Exercise for
Health
and Well-
being
How then do we ensure that we are
accomplishing and complying with this
prescription on health and well-being, especially
on a daily basis?
It is said that
“laughter is the best medicine.”

22. Laughter
Exercise for
Health
and Well-
being
How then do we
ensure that we are
accomplishing and
complying with this
prescription on
health and well-
being, especially on
a daily basis?
Before Laughter Yoga …
Advocates have recommended the
following human activities to stimulate
and bring about laughter:
•One can listen to jokes and humor.
•One can crack jokes and act funny.
•One can watch stand-up comedies.
•One can watch Mr. Bean.
•One can watch Just for Laughs Gags.

23. Laughter
Exercise for
Health
and Well-
being
How then do we
ensure that we are
accomplishing and
complying with this
prescription on
health and well-
being, especially on
a daily basis?
Question:
Is it easy to accomplish all the above activities so
that one can laugh every day, daily?
May not be easy. Yes, they may not be easy to
accomplish. Reasons?
One may not have the time. One may not
understand or comprehend the jokes and
humor. And also, not every person knows how to
laugh. There are people who don’t laugh at all
even if there is a stimulus for laughter. These are
the serious people all their life (like me).

24. Laughter
Exercise for
Health
and Well-
being
How then do we
ensure that we are
accomplishing and
complying with this
prescription on
health and well-
being, especially on
a daily basis?
Personally, for the past 30 years or so, after
knowing and accepting that laughter is the best
medicine, I have been trying to accomplish and
comply with the prescription of laughing for
health and well-being.
But I have NOT been successful.
Primarily, because I have been a serious person all
my life. I never had a hearty laugh before. Once
in a blue moon, I forced myself to laugh, but at
most, at the degree of just a smile.

25. Laughter
Exercise for
Health
and Well-
being
How then do we
ensure that we are
accomplishing and
complying with this
prescription on
health and well-
being, especially on
a daily basis?
Lately, May 20, 2022, I came across a laughing
exercise which I appreciated very much.
Let me give you a backgrounder on how I came
across this laughing exercise which I appreciated
very much.

26. Laughter
Exercise for
Health
and Well-
being
How then do we
ensure that we are
accomplishing and
complying with this
prescription on
health and well-
being, especially on
a daily basis?
Since October 2021 up to now, May 2022, I have
been having frequent bouts of anxiety and
depression (but I am still functional, with
force). One of the strategies I prescribed myself
was to have a Zest for Life Program and one of the
tactics in this program would be to be feel joyful
and cheerful every day and in everything I do, big
or small stuffs. To perk me up, I went back to my
“laughter is the best medicine” project, which I
have always been reminding myself of as part of
my Intentional Living Plan to enjoy life and to be
happy.

27. Laughter
Exercise for
Health
and Well-
being
How then do we
ensure that we are
accomplishing and
complying with this
prescription on
health and well-
being, especially on
a daily basis?
March and April 2022, I watched the videos on
Just for Laughs Gags then Mr. Bean to perk me
up. Watching Mr. Bean videos would make me
smile a bit but not chuckle or hearty
laugh. Watching Just for Laughs Gags had no
effect on me. I also tried watching stand-up
comedies in YouTube but still the same – no
effective laughter coming from me.

28. Laughter
Exercise for
Health
and Well-
being
How then do we
ensure that we are
accomplishing and
complying with this
prescription on
health and well-
being, especially on
a daily basis?
Then, in May 20, 2022, I came across Laughter
Yoga in YouTube. I liked it very much after I
watched several videos on the topic (there are
plenty of them).
I like the principles and processes of Laughter
Yoga for the following reasons:

29. Laughter
Exercise for
Health
and Well-
being
One, knowing that I am NOT a laugher to jokes
and funny shows, in the past I tried artificial laugh
to get the benefit of laughter. However, I did not
pursue the artificial laughter as I thought it may
not have same effects as the natural laughter.
Also, I am concerned with people seeing me laugh
without a reason. There is a popular quote, “if
you laugh without reason, you need medicine.”

30. Laughter
Exercise for
Health
and Well-
being

31. Laughter
Exercise for
Health
and Well-
being
I was happy to learn through the Laughter Yoga
that voluntary laughter provides similar
physiological and psychological benefits as
spontaneous laughter. So, I should resume my
artificial laughter exercise.

32. Laughter
Exercise for
Health
and Well-
being
I was also happy to learn that Laughter Yoga is
now a world-wide movement present in at least
115 countries and with so many thousands of
clubs.
In the Philippines, there is already a Laughter
Yoga Philippines established in 2016.
So, if I resume and do my artificial laughing
exercises by myself, nobody will think I am crazy.

33. Laughter
Exercise for
Health
and Well-
being
Second, I am now 73 years old with a long-history
of being a NO-laugher guy to jokes and funny
shows. March and April 2022, I tried again to see
if I could change my personality – if I can force
myself to laugh at jokes and funny shows (stand-
up comedies, Just for Laughs Gags, and Mr.
Bean). No change. Cannot change my NO-laugher
personality anymore.

34. Laughter
Exercise for
Health
and Well-
being
With the discovery of the principles and processes
of Laughter Yoga, I will now intensely pursue
artificial laughing to accomplish my laughing
exercise. It suits my needs as a traditional non-
laugher. I find it practical and easy as an exercise
which I can do every day, as often as I want, and
anytime of the day.

35. Laughter
Exercise for
Health
and Well-
being
Third, the processes of Laughter Yoga consist of a
structured body and breathing exercises lasting
for 10 to 20 minutes where one can feel an
outcome right after – you feel good; you feel
energized.
Note: it has to be a prolonged or continuous
laughing exercise for at least 10 minutes to get
the good feel outcome.

36. Laughter
Exercise for
Health
and Well-
being
A short history of “Laughter Yoga”
Laughter Yoga was popularized by an Indian
family physician Dr. Madan Kataria who in 1995
started to modernize and simplify the work of
earlier laughter advocates.
Laughter Yoga is now a world-wide movement
established now in more than 115 countries in the
world with thousands and thousands of clubs.

37. Laughter
Exercise for
Health
and Well-
being
The practice as designed by Dr. Madan Kataria in
1995 combines playful group exercises and deep
breathing to promote wellness, happiness and
lots of laughter.
It's called laughter yoga because of the
diaphragmatic breathing that takes place during
laughter.
Put it in another way, it is called Laughter Yoga
because it combines laughter exercises with yoga
breathing.

38. Laughter
Exercise for
Health
and Well-
being
Laughter Yoga is an exercise involving prolonged
voluntary laughter without any humorous reason
to laugh and no joke.
This type of yoga is based on the belief that
voluntary laughter provides similar physiological
and psychological benefits as spontaneous
laughter.

39. Laughter
Exercise for
Health
and Well-
being
It is usually done in groups, with eye contact and
much playfulness among participants.
Laughter is forced at first, but it can soon turn into
real, spontaneous and contagious laughter.
A group session usually lasts from 30 to 60
minutes.

40. Laughter
Exercise for
Health
and Well-
being
It can be done alone, by a person alone, for about
10 to 20 minutes.
Doing it alone can permit one to do it every day.
Since the goal in Laughter Yoga is to build a daily
habit and bring more laughter into one’s life, one
must learn to do it alone, at home, anywhere, and
anytime, about 10 to 20 minutes per day.

41. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
I did a self-study just watching the YouTubes on
the topic (there are plenty of learning
resources).
I came out with my own programs of laughing
exercise (of course, adapted from Dr. Kataria)
which I like to share it with my relatives, friends
and patients.

42. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
I will call the exercise as a Laughing Exercise for
Health and Well-being.
Technically, it is derived from “Laughter Yoga”
that one sees in the Internet and as popularized
by Dr. Kataria.

43. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
As an aside, starting 2022, I have categorized my
life exercises into physical exercise; mental
exercise; spiritual exercise; appreciation exercise;
and relaxation exercise.
After seeing the beauty and benefits of laughing
exercise, I have added this to my life exercise
program. I may integrate it to the relaxation
exercise. However, for the moment, I will treat it
as a distinct category of exercise, laughing
exercise.

44. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
As I said, my laughing exercise is derived from the
popular “Laughter Yoga.”
“Breathe. Laugh. Be happy.”
This is the science behind Laughter Yoga.

45. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Before I present my personal programs of
laughing exercise, here is the link to my collection
of the videos of Dr. Kataria.
Laughter Yoga – Laughter Exercise –
ROJoson Notes
https://rojosonnotesonlife.wordpress.com/2022/
05/26/laughter-yoga-laughter-exercise-rojoson-
notes/

46. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughing Exercise for Health and
Well-being
Here is also a video of Dr. Kataria briefly explain
Laughter Yoga.

47. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Here are my personal programs of laughter yoga
or laughing exercise which I have developed for
myself.

48. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Integrating laughter exercise to my daily
walking exercise (started May 27, 2022)
I have been walking for about 45 to 60 minutes
daily for more than 7 years now. Starting May 27,
2022, I have integrated 15 minutes of laughing
exercise to my walking.
Here is the video.

49. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Integrating laughter exercise to my daily
walking exercise (started May 27, 2022)
https://www.youtube.com/watch?v=hPCEEdZTxI
w&t=8s

50. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughing Exercise for Health and
Well-being
Integrating laughter exercise to my daily
walking exercise (started May 27, 2022)

51. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Upon waking up laughter exercise with the
Holy Ones
I have a routine morning prayer since January
2022.

52. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Upon waking up laughter exercise with the
Holy Ones
For the past several months, I have trying to be
always cheerful every day and I have begged God
for this grace. I have not been successful. I
thought of this morning prayer cum laughter
exercise with the Holy Ones. I don’t think they
will mind. I hope and pray there will be
improvement in my being cheerful everyday.

53. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Upon waking up laughter exercise with the
Holy Ones
May 28, 2022 – I did a silent or not too loud a
laughter so as not to disturb other people in the
room or house and I accompanied this with a
morning conversation with the Holy Ones with
laughter before getting out of bed. Duration:
Three to five minutes.

54. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Upon waking up laughter exercise with the
Holy Ones
https://www.youtube.com/watch?v=dTLL
Ar5cQBI

55. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughing Exercise for Health and
Well-being
Upon waking up laughter exercise with the
Holy Ones

56. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Laughter exercise before retiring at night
This is done after my “daily examen” – evaluation
of love and service to God during the day. After
my daily examen, I should be cheerful after
talking to God – thanking Him for the graces for
the day; apologizing for my short falls; and being
hopeful for a better day tomorrow.

57. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Laughter exercise before retiring at night
• Make 5 reps of full inhalation and full laughter
on full exhalation.
• “God, thank you for the graces you have me
today.” (followed by about 5 reps of laughter
with full inhalation and full exhalation)
• “God, thank you for forgiving me for my short
falls today. I will do better tomorrow.”
(followed by about 5 reps of laughter with full
inhalation and full exhalation)

58. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Laughter exercise before retiring at night
• “God, I trust You will make me better
tomorrow.” (followed by about 5 reps of
laughter with full inhalation and full
exhalation)
• “In omnibus, amare et servire Domino.” In
every thing love and praise the Lord. (followed
by about 5 reps of laughter with full inhalation
and full exhalation)

59. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Laughter exercise before retiring at night
• “Ad Majorem dei Gloriam” For the greater
glory of God.” (followed by about 5 reps of
laughter with full inhalation and full exhalation
with YEHEY)
• “Good night, God.” (humming then sleep).

60. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Laughter exercise when negative thoughts
and anxieties are coming in
• Break the negative thoughts and anxieties with
random laughter exercise or gradient laughing
exercise.
• Laugh them off. Simple laugh them off.

61. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Laughter exercise when negative thoughts
and anxieties are coming in
• Make at least 5 reps of full inhalation and full
laughter on full exhalation. Continue as long as
needed until the negative thoughts dissipate.
• Then, make 5 reps of laughter with full
inhalation and full exhalation with YEHEY.

62. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
ROJoson Laughing Exercise for Health and
Well-being – 10 to 15 minutes
https://www.youtube.com/watch?v=gvSE
9vVHYv8

63. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughing Exercise for Health and
Well-being
ROJoson Laughter Exercise for Health and
Well-being – 10 to 15 minutes

64. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Laughter exercise with a group of
people, particularly through Zoom
• Advocate laughter exercise for health and well-
being, especially for my patients, particularly
cancer patients (ROJoson Cancer Crusaders
Club).
• Identify the people to be involved and their
character. Identify the objectives.

65. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Laughter exercise with a group of
people, particularly through Zoom
• Create a laughter exercise program – 15 to 30
minutes, with warm-up, with variety of
laughing exercises that will suit the character
of the people participating and specific
objectives, with closing and with evaluation.

66. Laughter
Exercise for
Health
and Well-
being
ROJoson Laughter Exercise for Health and
Well-being
Laughter exercise with a group of
people, particularly through Zoom
• Will create sample programs in the future. Will
entice ROJoson Cancer Crusaders to create
programs. May have a contest on laughter
exercise programs.

67. Laughter
Exercise for
Health
and Well-
being
Contents of PEP TALK on LAUGHTER EXERCISE FOR
HEALTH and WELL-BEING
• Laughter is the best medicine - How true is
this? If true, how do we ensure that one is
accomplishing this prescription everyday?
Origin of the phrase? Health benefits of
laughter?
• Laughter Yoga – how I discovered it and how I
appreciated it – history – principles and
processes
• ROJoson Laughter Exercise for Health and Well-
being
Summary
Take Away

68. Laughter
Exercise for
Health
and Well-
being
Take Away in
relation to
Patient
Empowerment
Be always in touch with reliable medical
information on ISSUES that will promote
health and well-being.
Knowledge is power; it gives power.
Use the 4Ks of Patient Empowerment:
Kaalaman, Kakayanan, Karapatan and
Kapangyarihan
to gain greater control over decisions in
managing and promoting personal health
and well-being.

69. Empowerment
objective - for
laypeople to have an
understanding of
the benefits of
LAUGHTER EXERCISE
in health and well-
being promotion.
Laughter
Exercise for
Health
and Well-
being