What is Anxiety?

Anxiety is a normal response to stress but can become a disorder when excessive and prolonged. It can manifest as generalized anxiety disorder (GAD), social anxiety, specific phobias, or panic disorder, among other forms.

What are Panic Attacks?

Panic attacks are sudden episodes of intense fear that trigger severe physical reactions when there is no real danger or apparent cause. They can be a symptom of a panic disorder, but people with other anxiety disorders can also experience them.

Global Prevalence of Anxiety Disorders

• World Health Organization (WHO) reports that approximately 264 million people worldwide suffer from anxiety disorders, making it the most prevalent mental health disorder globally.
• The prevalence is higher among women than men, with women being about twice as likely to suffer from anxiety-related disorders.

How laughter yoga can help in anxiety and panic attacks

Laughter Yoga can be a powerful tool for managing anxiety and panic attacks due to its ability to impact both the body and mind. Here's how it helps:

1. Reduces Stress Hormones

Laughter Yoga reduces the levels of stress hormones like cortisol and adrenaline, which are often elevated during anxiety and panic attacks. Lowering these hormones helps the body relax and reduces the overall sense of panic.

2. Increases Endorphins

Laughter stimulates the release of endorphins, also known as the "feel-good" hormones. These natural chemicals act as painkillers and mood elevators, helping reduce feelings of anxiety and replacing them with a sense of well-being.

3. Regulates Breathing

People experiencing anxiety often have shallow, rapid breathing, which can exacerbate feelings of panic. Laughter Yoga incorporates deep diaphragmatic breathing (from Pranayama), which helps regulate breathing patterns. This brings more oxygen to the brain and body, calming the nervous system and reducing symptoms of anxiety.

4. Breaks the Anxiety Loop

During anxiety or panic attacks, people often get stuck in a negative thought loop. Laughter Yoga interrupts this cycle. By engaging in laughter and physical movement, participants shift their focus from anxious thoughts to playful, joyful experiences, which changes their mental state almost immediately.

5. Activates the Parasympathetic Nervous System

Laughter Yoga stimulates the parasympathetic nervous system (often referred to as the "rest and digest" system). This counteracts the activation of the sympathetic nervous system, which is responsible for the "fight-or-flight" response. As the parasympathetic system takes over, the body relaxes, and anxiety subsides.

6. Emotional Release

Laughter Yoga provides a form of emotional catharsis, allowing participants to release suppressed emotions, including fear, frustration, and anxiety. Regular sessions can help purge negative emotional energy that may build up and lead to panic attacks.

7. Increases Social Connection

Anxiety and panic often thrive in isolation. Laughter Yoga is typically done in groups, promoting social interaction and a sense of community. This group dynamic creates a safe environment where individuals feel supported and can benefit from the collective energy of shared laughter, which can alleviate feelings of loneliness and isolation that often accompany anxiety.

8. Shifts Focus to the Present

Many anxiety and panic attack sufferers are either stuck in the past (ruminating on past events) or worrying about the future. Laughter Yoga brings participants into the present moment, fostering mindfulness and breaking the cycle of anxious thinking.

9. Improves Heart Health and Reduces Physical Symptoms

Anxiety and panic attacks can lead to physical symptoms like increased heart rate, palpitations, and sweating. Laughter Yoga has been shown to improve heart health by lowering blood pressure and reducing heart rate, thus helping alleviate these physical manifestations of anxiety.

10. Non-Pharmacological Approach

For those who prefer to avoid medication or are looking for complementary therapies, Laughter Yoga offers a natural, drug-free method for managing anxiety and panic attacks. It can be practiced anywhere and anytime, making it a convenient and accessible tool.

How laughter Yoga helped Christina Watson, Ontario, Canada

Growing up, I faced a lot of challenges. I was diagnosed with learning disabilities and visual perception problems in grade 5, and I cried a lot, feeling constantly scared. I suffered from stomach aches and constipation, which only made my anxiety worse. Even my brother called me a "cry baby," and that hurt deeply. Panic attacks became more frequent after I left for college, and though I had supportive parents, I struggled with depression and fear.

Everything changed when I discovered Laughter Yoga through Dr. Kataria. It helped me relax, and my panic attacks lessened. Since April 2006, I’ve been practicing Laughter Yoga every morning, and it’s brought me joy and peace. I no longer wake up afraid, my body aches have reduced, and I’m more positive. Laughter Yoga helps me handle daily stress without getting overwhelmed.

My mom noticed the change too. I now focus on the positive and even joined the church choir, which was unthinkable before. My confidence and communication have improved so much that she calls me a "social butterfly."

Laughter Yoga also helped me cope with my father’s death. When he passed away, my panic attacks returned, but these exercises pulled me out of depression and gave me strength to heal. Without Laughter Yoga, I know I would fall back into distress. It’s my lifeline to staying mentally and physically well, and I plan to keep practicing it for life.