If you laugh for ten minutes each day – both for its health benefits, and to develop the habit of “laughing for no reason” -  you’ll bringing more joy into your life and the whole world.

The healing power of laughter

In 1979 world peace advocate Norman Cousins published a book called “Anatomy of an Illness” in which he described a potentially fatal disease he contracted in 1964 and his discovery of the benefits of humour and other positive emotions, in battling it.

He found that ten minutes of mirthful laughter gave him two hours of pain-free sleep. His story baffled the scientific community and inspired a number of research projects.

It has been said that if one repeats a new behavior for 42 days in a row, it will become a permanently established habit. Even if you miss a day from time to time, you will benefit from having a goal.

A kitchen timer is a handy tool. Set it for ten minutes, and be amazed at how quickly the minutes pass as you ”work out.” Remember that you are not alone! Somewhere in this world, other Laughter Yoga practitioners are laughing with you. Imagine them, and imagine friends and family as you “take your Laughter Medicine” for the day.

Laughter Yoga exercises to try

Do the laughter cheer: HOHO HAHAHA for one minute, followed by the Aloha exercise where you  breathe in through your nose while stretching your arms above your head and breathe out laughing Alo……hahahahahaha,  as you lower your arms.

Then choose five laughter exercises, interspersing them with more breathing/ stretching ones. Congratulate yourself after each one with the Laughter Yoga cheer  -  “Very good, very good, Yeaaaaah!”

A favourite laughter exercise I like to do is the Tarzan Yell and Laugh, which is great for boosting the immune system and helping to clear your respiratory system.

Another one I like to do is Laughing for NO Reason, real easy, just laugh, followed by Cell Phone Laughter, Milkshake Laughter and finally Positive Self Messaging (“I’m great, I’m wonderful, I’m fantastic, I’m beautiful, I’m funny”) These exercises help dump stress and anxiety.

Remember to include deep breathing in between your laughter exercises. One of the creative ways of doing it is to imagine pick up a flower, take a long inhaling smell and a long ‘haaaa’ exhale.

By developing a habit of laughing everyday you’ll find you are more prone to frequent outbursts and episodes of overwhelming ecstasy and appreciation for people and life.

Article submitted by Kathryn Kimmins

Kathryn is a Certified Laughter Yoga Leader, CLYL at the Concession on the Mountain Laughter Yoga Club in Hamilton, Ontario, Canada.  She can be contact via her site, email or by phone: 905.574.1765.

www.laughyourselfhealthy.ca
info@laughyourselfhealthy.ca

How to Enter:  Participants must register at www.driventoquit.ca or by calling the Smokers’ Helpline at 1-877-513-5333 before February 29th, and quit smoking for the month of March to be eligible to win.

Participants will need to register with a Quit Buddy, who also has the chance to win a $200 prize.

How to promote Driven to Quit at your workplace:

There are several easy ways you can promote The Driven to Quit Challenge in your workplace between now and February 29, 2012:

• Place brochures in locations such as lunchrooms, cafeterias, lounges or locker rooms.
• Use your intranet to post news about The Challenge and provide a link to www.driventoquit.ca
• Provide information about supportive resources for quitting smoking to employees.
• For resources from Hamilton Public Health Services, visit www.hamilton.ca/tobacco.
• Host a parallel internal workplace contest for your employees to encourage and motivate those making a quit attempt.

For more information on promoting the challenge in your workplace, visit the Quitting at Work webpage.

Why bother to promote Driven to Quit?

• Did you know that workplaces that offer tobacco-free work environments have been shown to be more productive?
• Smokers’ healthcare costs are 40 percent higher than their non-smoking co-workers
• Employees that smoke cost their employers roughly $1,429 more per year compared to their non-smoking co-workers
• Smokers take 2-3 times the amount of sick leave than their co-workers
• Companies and organizations can implement smoking cessation programs to encourage employees to quit smoking, increase productivity, reduce healthcare costs and limit second-hand smoke.

Take part in the annual Driven to Quit Challenge to promote a smoke-free workplace!

Yoga offers help on the gross physical as well as the subtle psychological level. Food, exercise, lifestyle, sex, and emotions all affect our energy.  Read on to discover if yoga is the answer you may be looking for!

Food

Of course what we eat matters. Also significant is that the food is digested. And another key is that toxins are reduced.  Yoga poses that compress the organs of digestion and then release and relax them aid digestion. Twists fall in this category.

Exercise

Movement stimulates energy. Sometimes we exercise to the extent that energy is depleted rather than restored.   Restore energy with supportive yoga poses. Use pillows, bolsters, or blocks to support supine restorative poses. Muscles will relax and lengthen.

Lifestyle

As sleep rejuvenates, let’s enhance sleep by following an end of the day routine. What would happen if you gave the transition time a name that is in itself soothing, unwinding, and takes you to a quieter mind space?   Try counting breaths or saying “thank you” with each exhale. 

Sex

This driving force keeps the species alive. What part does sex play in your life? What does sex mean to you? How does sex or thoughts of sex affect your energy level and the quality of that energy?  Yoga advocates for appropriate use of this energy in the fourth Yama found in Patanjali’s Yoga Sutras – Brahmacharya.

Emotions

Are you afraid of your emotions and disassociate from them? Do you cover them up? When you are asked – what is wrong, do you say “nothing”, or do you know how to touch your inner world and name feelings?

The subtle level of yoga encourages discovering our inner world; learning to observe emotions, feelings, and thoughts. When we attach to or negate emotions, energy is wasted or blocked. Practicing yoga increases our ability to watch the inner landscape, and allow the river of emotions to flow freely.

Here’s hoping that these tips will help you take a small step towards a fuller, freer life.

Heather Greaves, Self Care Mentor, is passionate about sharing simple techniques to help improve your quality of life.  She helps those interested in natural healing ways to learn therapeutic yoga. She is the owner of Body Therapies Yoga Training and teaches in a certified yoga teacher training program. To connect with Heather please visit http://www.yogatogo.com

Dr. Kataria, and his wife, Madhuri, developed a program that combines laughter as a physical and playful body exercise, with yoga, in the form of deep yogic breathing (no poses).

Scientific research shows that the body does not know the difference between real or fake laughter. So, while the laughter often is initially forced, it soon becomes real due to eye contact and the contagious nature of laughter in a group.

What started as one group of five people in a park in Mumbai on March 13, 1995, has now grown to become a worldwide phenomenon with thousands of clubs in over 65 countries.

The six “active ingredients” of Laughter Yoga

The components consist of laughter exercises, breathing, clapping, cheering, stretching and a laughter-relaxation meditation.  It doesn’t work however, until it is actually used!  No special equipment or clothing is needed. It is great exercise for most people of all ages.

Why participate in LY?

Laughter Yoga releases stress, dumps depression, reduces high blood pressure, is anti-aging, and a natural pain killer.  It enhances oxygen intake, stimulates the lungs, massages muscles, promotes relaxation, releases endorphins, and boosts the circulatory, respiratory, digestive, and immune systems.  Heart function is improved, insomnia is lessened, and mental function is improved.

Laughter Yoga is quickly spreading naturally into many different areas as people come to realize how the benefits can improve their lives. Its mission is to provide good health, joy and create a world without pain and illness.

The practice helps people to deal positively with mental, physical and emotional stresses that can otherwise lead to a breakdown in the workplace and in their private lives. It seeks to build an international community of like-minded people who meet and laugh together, and receive multiple health benefits.

My journey to laughter

When I was 10 years old my father told me, “Make people laugh and they will love you.”  I have been doing that ever since.

I became a Certified Laughter Yoga Leader, accredited by Madan Kataria M.D., founder of Laughter Yoga in March, 2010.  My friend Kathy brought me to my first Laughter Yoga class in January 2010 and I loved the silliness of it all.

I got to really tap into my child-like playfulness and laugh just for the fun of it. I felt so energized (like the rabbit) and so full of life that I kept going back to my friend’s house every Wednesday to be with my new laughter friends. I knew within a month’s time I wanted to take the leadership training course. I even had my first Laughter Yoga article published in Niagara’s Aug/Sept issue of their HWS magazine.

My life has changed to the point where I am promoting Laughter Yoga on television, radio and traveling around Ontario teaching people to laugh so they can live healthy, happy and joyful lives.  I have found my niche in Laughter Yoga.  I am doing what I was born to do – to serve others through laughter.

My mantra now:“I am focused on helping people to understand how the power of laughter can build better relationships, increase healthier lifestyles and promote world peace.”

For more information on Laughter Yoga contact Kathryn Kimmins at Concession on the Mountain Laughter Yoga Club, 905-574-1765, or email: info@laughyourselfhealthy.ca.  Visit her site: www.laughyourselfhealthy.ca

(Article by Kathryn Kimmins, Concession on the Mountain Laughter Yoga Club)

Is it possible to reduce stress in a short space of time? Yes!   These simple yoga and meditation techniques can actually change your physiological and psychological state to one that is more restful. With anger and fear there is an automatic increase in blood pressure, breathing rate, and muscle tension.

The good news is we have the ability to reverse this physiological response.

Here are a few ways:

1. The Breath - Lengthen your exhalations by breathing out slowly through the mouth. The quality and length of the exhalation will depend on the way you were breathing immediately before. Never force the breath beyond its capacity. After some breaths you may be able to breathe out easier through puckered lips. Sometimes it might be a bit difficult to exhale through this smaller opening of the lips. For a more cooling breath, draw the breath in through the beak as well – inhale through the lips. In Sanskrit this breath is called Kaki pranayama.

2. Hand Position – Gently press the tips or the pads of all the fingers together. The fingers may be gently curled or extended straight out. Your hands themselves can rest in your lap, or you can keep your elbows close to your body with your hands comfortably in front of your chest. The important point is that the hand position should be free of tension. Relax the fingers and breathe consciously five to ten breaths. This mudra is called Hakini Mudra.

3. Posture – Let your posture work for you, rather than against you. If you are sitting, plant both feet on the floor. Be aware of what is supporting your body and feel the connection in those places. Feel your feet on the floor; thighs, buttocks and back on the chair. Lengthen your spine.  If you are standing, stand well and stand tall with the weight of your body falling equally on both feet, if possible.

4.  Mental Focus – To quiet the mind even more, count each exhalation starting from one. The first exhalation is one, the second two, all the way up to ten. Once you reach ten, start again from one. Or if you prefer you could repeat a word or phrase that has meaning for you, like “aah” or “peace” or the name you have for God.

Like anything else, the more you practice these techniques the more effective they become.

Heather Greaves is passionate about introducing yoga for health, healing, and transformation. She helps yoga enthusiasts learn to teach yoga for wellness. Heather lives in Hamilton and can be reached at 905-525-2426. Email heather@yogatogo.com  – www.yogatogo.com

• Developing a plan to assess and address mental health problems and work stress
• Training managers and supervisors on how to recognize and address mental health problems
• Providing educational opportunities for employees to learn about mental health

Get help from:  

• Mental Heath Works – helps organizations to manage their duty to accommodate employees experiencing mental disabilities such as depression or anxiety in the workplace 

• Guarding Minds at Work – this free, evidence-based strategy helps Canadian employers of all sizes and sectors protect and promote psychological safety and health.  The website contains a step-by-step, comprehensive set of resources. 

• Great-West Life Centre for Mental Health in the Workplace — access tools, resources, statistics, business case information and management strategies.

You can test drive this free resource now on the Workplace Strategies for Mental Health Website.

About Managing Emotions

Managing Emotions is a new online training tool that includes video scenarios, interactive learning opportunities, evidence-based assessment for work-related emotional intelligence, and practical exercises and activities to improve results. It can be used to assess managers’ emotional intelligence skills, particularly in the area of recognizing and responding to emotional distress of their employees in their workplaces.

Managers and supervisors at all levels who use Managing Emotions may improve their ability to be effective in understanding and managing other people’s negative emotions in the workplace.

Managing Emotions includes an assessment, which takes about 15 minutes to complete.   No identifying data is collected or stored. Results of the assessment are returned to the user immediately, at which time the user can choose to print the results.

For those who wish to improve their results, key strategies, exercises and video-based training options are provided.

Managing Emotions is unique

There are a number of emotional intelligence assessments available on the Internet, however, some are quite complex and must be purchased. Managing Emotions is unique in that it focuses specifically on managing emotional distress in the workplace from the perspective of the impact on both the manager and his or her employee.

Managing Emotions is a great complement to the other free Managing Mental Health Matters components, which include managing performance, accommodation, return to work and conflict.

Background

At the 2010 Health Work & Wellness Conference, in a session hosted by Great-West Life and the Mental Health Commission of Canada, participants identified the need for a tool to assess and improve the emotional intelligence of managers who are on the front lines in recognizing and responding to the emotional distress of employees.

The Great-West Life Centre for Mental Health in the Workplace responded by commissioning a managing emotions component to enhance its existing Managing Mental Health Matters resource.

This new resource was developed by Dr. Joti Samra, R.Psych., an award-winning Organizational & Media Consultant with input from leading international experts on emotional intelligence.

One of many free resources

The Great-West Life Centre for Mental Health in the Workplace and Workplace Strategies for Mental Health in the Workplace are a leading source of practical ideas, tools and resources designed to help with the prevention, intervention and management of workplace mental health issues.

Symposia are offered in: Vancouver, Saskatoon, Winnipeg, Durham Region, Kingston, Hamilton, Toronto, Montreal and Halifax.

Topics include:

The Practice and Science of Mindfulness Meditation: An Old Solution to a Modern Problem, Presented by: Dr. Peter Bieling

Family-Involvement in the Treatment of Children and Adolescents with Eating Disorders, Presented by: Dr. Jennifer Couturier

Parents and Children: Understanding the Transmission of Mood Disorders within Families, Presented by: Dr. Roberto Sassi

Hamilton Location:

St. Joseph’s Healthcare, 50 Charlton Avenue East, Hamilton, ON L8N 4A6
Juravinski Innovation Tower, Miller Amphitheatre, Room T-2203

To register or for further information visit: www.HealthyMindsCanada.ca.

The symposia give the general public the opportunity to have direct access to researchers and senior medical practitioners who are available to answer questions and provide recommendations, as well as hear the concerns and points of view of those present. 

Mental illness strikes one in five Canadians each year. This year seven million will be affected, which means it touches everyone in some way including people you know, love, trust and depend upon. Mental illness and addiction costs the Canadian economy approximately $51 billion in terms of health care and lost productivity. Research helps to find better services and treatments that will help to reduce these costs and improve the quality of life of those affected by mental illness and addiction.

• Get active support and participation from management
• Build a culture of health where the healthy choice is the easy choice for employees
• Consider using incentives
• Involve employees in the planning
• Customize initiatives to employee preferences
• Have a marketing and communication strategy

Brun suggests a six step process:

1.   Recognize work-related stress– collect administrative data, conduct as stress audit, and/or use subjective information.

2.   Prepare for change – firm and concrete commitment from management, link interventions to corporate strategic plans, address “systematic doubt” of employees (reluctance based on experience).

3.   Identify risks and solutions—define the “field of the possibles” or scope of action that can be taken.

4.   Identify priorities and resources—pick a few strategies to start with.

5.   Implement solutions—focus on customized solutions that focus on organizational risk factors and communicate the process on a regular basis.

6.   Evaluate interventions

Source: Brun, Jean-Pierre.  “Intervention in an organization: what lessons can be drawn?” Presentation at the 3rd Canadian Congress on Mental Health and Addiction, September 2008.