Laughter therapy. Exercise examples

« SMILE!- "Smile!" - a lot of signs with such a call hang at stations, shops, cinemas and others in public places in the USA. It has long been recognized positive emotions strengthen the body's defenses, serve as a universal prophylactic against pessimism.

In Europe, courses to improve the emotional state of a person and psychological stability are quite common. Enthusiast mugs healthy lifestyle life, prevention of diseases with laughter and other psychological trainings have not become something particularly surprising.

Scientists have proven that laughter is a powerful therapeutic factor: it relieves headaches, normalizes breathing and sleep, lowers blood pressure, temperature and relieves stress, speeds up metabolism.

A laughing person often ceases to feel pain. This is especially evident in the behavior of the child, since children are very susceptible to frequent mood swings and well-being.

In a number of American and Swedish clinics, offices of "laughter therapy" have been opened, which, according to foreign experts, helps to treat chronic diseases more successfully.

In difficult conditions modern lifeit is important to give yourself emotional relief as often as possible positive mood and sincere laughter.

Contact cheerful people, optimists.

Try not to make acquaintances with dull people and pessimists by nature. Remember your state directly depends on the environment in which you are.

If you know a person who constantly talks about problems, complains for any reason, specially quarrels with strangers and relatives, - protect yourself from his company and you will immediately feel relief and freedom .

Treat yourself to sweets

An effective way to quickly improve your mood is the method of allowing yourself to do what you like. To a greater extent, this applies to food intake. It has long been noted that eating delicious food directly affects your mood in the fastest way.

Learn and tell funny stories and anecdotes

To improve your mood listen and retell funny anecdotes, stories. If you have already heard a story many times, do not interrupt the narrator, laugh, even force yourself to laugh, tell yourself that this is funny! Find a source of positive mood and delve into it with your head. The easiest way to find an entertainment site on the Internet and spend a couple of hours relaxing and watching funny videos rollers, films.

Dream and imagine

It is important to be able to imagine and then life becomes unusual and interesting.

In the 90s in Canada, researchers, having conducted experiments using sophisticated medical equipment, found that only frowning eyebrows and tightly compressed lips worsen the cardio- and encephalogram, but one has only to remember the pleasant and smile, as the indicators show a positive trend.

Remember, these are not just words, these are confirmed facts.

As a preventive measure for positive mood go to fun performances in the theater, in the cinema Oh, try to laugh every day at least a few times a day. Ideally in total, at least 10-15 minutes.

Positive emotions can instantly relieve feelings of fatigue and anger.

It is said that the wounds of the winners heal faster than those of the losers, because the winners are happy.

Laughter therapy, examples of exercises

There are many methods and techniques to cheer up, but the most effective are considered to be affordable simple examples of exercises in laughter therapy.

To the most simple examples mood enhancements are sitting quietly in one place for 5-7 minutes with a smile on your face. At the same time, the smile should not be forced, it should be sincere, real. Good visualization is required to complete the exercise. positive attitude and imagination. Remember the pleasant moments of life, something good that is in it now. And just smile sincerely to yourself. With the right approach, the reception is very effective and effective.

Other tricks and laughter therapy exercises can also bring joy and pleasure , but it is important to approach their implementation with all seriousness.

1) Hold a cube of refined sugar between your front teeth so that your mouth is slightly open. Look at your reflection in the mirror and smile.

2) Watching comedy films and TV series, humorous programs the best way to improve mood. Moreover, this method of improving mood can be done even in the company of friends or acquaintances.

3) From time to time allow yourself games and little pranks. Meetings with friends and friendly gatherings will also be very useful as a method (exercise) of laughter therapy. To cheer up, it is enough to discuss with friends any mutual acquaintances or friends.

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Each of us at least once in his life heard a stable expression - " Laughter prolongs life". Some consider this belief a myth, while others actively practice laughter therapy. And for this it is not at all necessary to attend specialized courses and master classes: you can do it yourself, at home.

Fun therapy in the fight against ailments

Laughter therapy, as you might guess from the name - treatment positive emotions. Laughter really has a beneficial complex effect on your body: it relieves stress, heals depression, cleanses the airways, normalizes blood microcirculation, and strengthens the immune functions of the body.

It's no secret that there is a whole science about laughter, whose name is geotology. For many years she has proven concrete examples, what positive emotions are able the best way affect the physiological state of a person.

Children's laughter is the purest, kindest and most sincere. A three-month-old newborn is already able to smile, and by six months of life, the baby cannot imagine his life without this “attribute” of joy. Small child can laugh up to 300 times a day! Perhaps it is this fact that allows the growing organism to develop correctly?

Over time, a person stops laughing so often, but shows this ability on average up to ten times a day. If this does not happen, various diseases begin to develop rapidly in the body. Women will also be very interested in the fact that full-fledged laughter therapy can replace expensive beauty salons and fitness clubs.

Today, laughter therapy is successfully practiced by leading psychologists in their prestigious clinics. It should be borne in mind that not all types of laughter are equally beneficial for your internal state. How can a sinister, ironic or frightened laugh give you health? No. Therefore, today we will learn to laugh correctly and profitably.

The biological benefits of laughter

Renowned neurologist William Fry equated the act of laughter with breathing exercises so common nowadays. According to him, the intensity of breathing at the same time allows the lungs and upper respiratory tract to be completely freed from air.

At this moment, powerful biochemical reactions take place in the human body. You may not believe it, but ringing laughter can even normalize your metabolic processes!

Laughter therapy allows you to suppress the synthesis of the "stress hormone" - adrenaline, and the "death hormone" - cortisone. At the same time, endorphins begin to be actively produced. Healthy laughter can quickly relieve mental and physical pain, stabilize emotional condition to bring some pleasure.

Let's see why it is so useful to laugh? So, laughter provides your body with the following benefits:

Elimination of negative and destructive programs;
Increased production of endorphins happiness hormones»;
Normalization of peripheral circulation;
support vitality and physical activity;
Acceleration of metabolic processes;
Activation of the central nervous system;
Instant saturation with energy and cheerfulness;
Minimize the level of bad cholesterol in the blood;
Removal of headaches of unknown origin;
Relaxation of 80 muscle groups, elimination of myalgia;
stimulation creative thinking and activity;
The rapid development of self-confidence and willpower.

"Technology" of laughter

If you decide to delve into the principle of laughter therapy and how to laugh correctly, we will be happy to advise you on the techniques of this "fun" treatment. You can choose for yourself specialized courses with professionals or do the technique at home on your own.

Training a kind of laughter therapy can be even in the most banal things. Tell a friend jokes, and let him tell you the same. The funnier they are, the better.

The specialists who lead the trainings say that it is quite difficult to make a person laugh, especially if he came to the lesson " out of sorts".

Cheer up a gloomy person who is in bad mood difficult even for experienced instructors. But we all know that the salvation of drowning people is the work of the drowning people themselves. Start an independent effective course of laughter therapy exercises by watching stand-up, comedy shows and films, monologues of your favorite comedian.

Most The best way start - start laughter therapy in a bad, tired and tense mood. In this case, you are own example you will be able to note the miraculous effect of positive emotions on the general condition.

It should be understood that, like everything useful, laughter therapy is good in moderation. With special care instructors approach the treatment of particularly weakened people and patients with unstable mental state. After all, laughter is hard to both cause and stop. And for some people, it can turn into a natural hysteria, which obviously will not add health to their body.

What could be the lessons?

Classical laughter therapy is carried out in large groups of up to 200 people or individually. It implies psychological training with the use of comedy programs, films, performances;
Yoga is an Indian technique based on the artificial induction of correct, even, light laughter. Often accompanied by classical exercises. It ends with special breathing exercises;
Therapeutic clowning is an impromptu comedy performance performed by qualified doctors in front of their patients.

The training program includes the following activities:

Training in complex relaxation (both physical and spiritual);
Laughter therapy (watching comedies, performances and improvisations with a "funny" bias);
Respiratory gymnastics (teaching correct, deep, healthy breathing);
dance movement therapy;
Acting and gymnastic practices.

You should not assume that the whole essence of laughter therapy lies in the banal viewing of a funny movie or TV program. If this were the case, no one would apply for trainings, because anyone who has a computer or TV at home can provide such effects.

Laughter therapy is a deep practice that is aimed not only at evoking joyful emotions, but also at keeping them inside oneself, working on one’s own thinking, perception and mental state.

You should turn to laughter therapy in the following cases:

You feel a clear deficit of positive emotions in your life, they were replaced by constant stress and overwork;
You are ready to work on yourself and your attitude, you know for sure that happiness is internal state and spiritual harmony happy person no disorder can disturb;
You understand that all your main problems are in the absence of positive impressions and healthy emotions;
You are ready to free your body and head from the burden of sorrows, anxieties and resentments;
Do you want to change yourself and your life for the better?
You are looking for non-trivial way recover from chronic diseases, ensure health and longevity;
You are not shy about doing "nonsense", dancing, improvising and laughing in the company of strangers;
You dream of gaining self-confidence and developing your existing talents.

It's no secret that human feelings and thoughts can influence our the physical state and believe me, laughter and emotions can do miracles that are inexplicable from the point of view of science: it strengthens the immune system, treats various diseases, and copes with those difficulties that were previously beyond our power.

Laughter used to be just an integral part of our culture, as in Western Europe, and among the Slavs. Funny Games, carnival, funny holidays, fooling around, antics - this is the main component of the life of any person. In our time, ancient customs have been completely squeezed out of our lives, they have gone out of fashion. Naturally, in our daily life we laugh very little, for example, six-year-old children laugh about 300 times a day, and adults only fifteen, which is 20 times less, which is why laughter therapy for children is very useful, it will help your baby cope with any problems, especially it helps well in the treatment of stress and other diseases.

The most interesting thing is that laughter therapy is also useful for children and adults, it is the lack of positive emotions that are the main reasons for the development of depression, there is an inability to somehow resist failures and poor health, so every person needs to rejoice and laugh more often. That is why children are so carefree and constantly joyful, they rarely have Bad mood and they are less likely to get serious illnesses.

There are various exercises in laughter therapy.

You can watch comedies more often, listen to humor, cartoons. You can also try cutting out funny pictures, sticking them on the refrigerator, mirror, for this, try to choose the most visible places that you constantly pass by in your apartment. In the same way, you can apply funny quotes and funny inscriptions. This will keep you in high spirits.

Sometimes it is very difficult to smile without the help of outsiders, so at such moments, pull out from your laughing box that exhibit that you liked earlier and from which you laughed, it can be a book, a figurine.

Try to joke around in such a way that your humor will cheer up the whole company. Believe me, then you will also receive a positive charge and those people who are next to you.

It is especially useful for children to laugh, especially since it will not be a problem to make the crumbs laugh, they are touched by almost all funny situations: antics, playing hide and seek with them, and much more. The main thing here is to find for your crumbs individual approach and then you will notice the healing result of laughter.

Laughter and health - how are they interconnected? Laughter is the best medicine and, moreover, it is free, accessible to everyone. Doctors and psychologists from France, America and England came to this conclusion. Laughter causes positive emotions, and this has a positive effect on health. Thanks to laughter, the body rejuvenates, liver diseases, gout,

cordially vascular diseases blood pressure normalizes, brain function improves. Laughter strengthens chest, abdominals, muscles of the shoulder girdle and is an excellent laxative, tk. relieves intestinal spasms and improves digestion.

Laughter has a positive effect on the immune system and increases the level of antibodies and cells that kill malignant neoplasms, increases the level mental health and resistance to infections.

The dose of "ridiculous" free medicine is 10 minutes a day. According to scientists, to be healthy, women need to laugh 13-16 times a day, men - 17 times a day.

It is especially useful to laugh at yourself, it helps to rise above your problems and see their solution.

When laughing, our breathing becomes deeper, shorter and more intermittent, this increases the ventilation of the lungs, and more oxygen enters the brain, the bronchi are freed from the mucus accumulated in them, and breathing becomes easier in case of asthma or bronchitis.

Laughter raises the level of the happy hormone, endorphin, in the blood.

Laughter and health. How to learn to laugh? Laughter therapy - exercises:

Stand up, take a deep breath and laugh. It may not work the first time if we are used to just smiling slightly at a funny joke. But laughter is more beneficial for health than a restrained smile, so practice and quickly learn to sincerely laugh at funny jokes.

· Smile at your reflection in the mirror (even if you don't feel like it) and keep smiling - after a while your smile will become real, and your mood will improve. Because, in response to even an artificial smile, positive emotions arise - this is how the brain reacts to the signals of activated muscles.

· You can listen to recordings of other people's laughter and you will involuntarily start laughing.

· In any unpleasant situation, try to find something funny and amuse your friends.

Get yourself a "humorous diary" in which you can write down funny stories your life, or other people, funny jokes and read it from time to time.

Laughter and health. Optimism and pessimism:

The secret of longevity is optimism, according to American scientists. The health benefits of laughter are undoubted - even the quality and duration of our life depends on even one small smile. As the study shows, the average life expectancy of optimists is 19% longer than that of pessimists who see everything in gray and black.

Doctors conducted research more than 40 years ago, 800 people were interviewed, and according to their attitude to life, they were divided into 3 groups: optimists, pessimists and an “intermediate category”.

After thirty years of observation, the researchers made the following conclusions: the more often a person laughs, the more optimistic he looks at life, the longer and happier he is.

And grumblers and whiners, gloomy and dissatisfied, get sick more often, do not recover for a long time. Doctors explain this pattern by the fact that optimists are less likely to get depressed, and if they get sick, they are actively treated and always believe in a good outcome.

Experts emphasize that laughter and optimism are necessary for a fulfilling life, like vitamins and minerals for good nutrition. And pessimism, according to the degree of risk, they compare with overweight and high cholesterol in the blood.

Therefore, it is better to be healthy optimists than sick pessimists. And for this you need to learn to laugh and do it as often as possible! Smile right now! And always remember that laughter improves health!

A cheerful heart lives long - William Shakespeare Laughter therapy is the youngest and increasingly popular method of psychotherapy, successfully used throughout the planet. Step by step, laughter therapy spreads to all areas of medicine - it is practiced by both traditional healers and prestigious clinics. The method of laughter therapy is especially popular in Japan and Germany, where medical practitioners come to patients in clown outfits. And in India there is even special kind yoga - laughter yoga - special yogic exercises that return a healthy natural laughter to a person. Cheerful and often smiling people suffer from various diseases much less often than gloomy people. Laughter is an effective medicine and a means to prevent diseases.

LAUGHTER FOR THE HEART Depressed mood, stress, irritation, depression and other negative human conditions contribute to damage to the cells responsible for local blood flow. As a result, the vessels become weak and less elastic. The level of cholesterol in the body rises. A person is more likely to develop heart disease. Among gloomy people, diseases such as atherosclerosis and myocardial infarction are especially common. Cheerful and cheerful people are 2 times less likely to suffer from heart problems. LAUGHTER NORMALIZES PRESSURE Laughter therapy will be very useful for both hypertensive and hypotensive patients. For example, for the former, laughter lasting only 10 minutes can reduce blood pressure by 10-22 mm, while for the latter, impotence and dizziness disappear. LAUGHTER RELIEVES PAIN The happy hormone endorphin creates a feeling of joy and euphoria. This chemical compound, which is produced in the neurons of the brain, has an analgesic effect. Laughter promotes the production of a hormone that helps to distract or completely forget about the pain. For example, you have a toothache, and you only have to go to the dentist tomorrow. Try to be distracted, watch comedies and funny videos. LAUGHTER DEVELOPS THE RESPIRATORY ORGANS During laughter, a person's type of breathing changes. It becomes long and deep, and the exhalation becomes short and strong. Thanks to this “breathing gymnastics”, the lungs are cleansed, since all the air comes out of them. In addition, the muscles of the respiratory system become stronger. LAUGHTER INCREASES IMMUNE Laughter increases the production of antibodies that fight harmful viruses and bacteria. It has long been noted that cheerful people have a strong immune system, and they are not afraid of any flu epidemics. If they managed to get sick, then they do not fall into panic and despondency. Thanks to this, the disease passes much faster. The health benefits of laughter are not a myth. Its healing effect has long been used in medicine, even in traditional medicine. Most likely, you have heard more than once how clowns or actors with humorous performances come to the hospital to sick children. Such performances at times facilitated the condition of the children, and accelerated their recovery. Laughter therapy even helps with very serious illnesses.

LAUGHTER PROLONGES LIFE By changing the type of breathing, there is also an increase in oxygen exchange. And as you know, oxygen plays an important role in all processes in the body. Thereby physiological mechanisms are accelerating. scientists of science Geotologists have even nicknamed laughter “jogging.” When a person laughs, the muscles of the neck, back, abdomen and even legs are activated! Laughter for 10 minutes can provide you with such a load if you were riding a bicycle. LAUGHTER ENHANCES YOUR MOOD Endorphins are not without reason called hormones of joy - when people laugh, they feel happy. After laughing, their mood changes dramatically from bad to good. LAUGHTER RELAXES physical work, and when they stop doing this, the muscles relax. According to the science of laughter therapy, just 1 minute of sincere laughter is enough to replace a 45-minute relaxation and relaxation complex. LAUGHTER IMPROVES PERFORMANCE When a person laughs, his facial muscles stretch, which is a command for the brain - blood circulation is activated. Thoughts come to order, the mind becomes clearer. A person begins to concentrate better on the tasks at hand, solutions to issues come faster. LAUGHTER HELPS YOU FIND FRIENDS A neuron located in the human brain performs the function of reading people's faces. Therefore, when you communicate with someone, you unconsciously begin to copy their facial expressions. Therefore, cheerful and smiling people always bring smiles to the people around them. When the team laughs, employees want to spend more time at work. Cheerful people resolve family conflicts faster and easier.