Vitality Unleashed: The Functional Medicine Podcast

How Laughter Lowers Cortisol, Lifts Hope, And Protects Long-Term Health

• Dr. Kumar from LifeWellMD.com • Season 1 • Episode 184

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A growing stack of clinical evidence says the body doesn’t just enjoy a good laugh—it transforms because of it. We break down how spontaneous laughs and laughter yoga can lower cortisol by double digits within minutes, restore homeostasis, and create durable gains in happiness, hope, and resilience. If you’ve ever wondered whether a light-hearted practice could meaningfully change stress, sleep, and pain, the data is here and it’s compelling.

We trace the mechanisms behind laughter’s impact: diaphragmatic movement, oxygenation, and endorphin release that cue the nervous system to stand down. You’ll hear about a meta-analysis showing a roughly 32% cortisol reduction with natural laughter and immediate drops after single sessions. We explore accessible techniques—silent laughter, rhythmic clapping, and playful breath-led drills—that work even on days when nothing feels funny. Then we zoom out to broader outcomes: reduced anxiety and stress among more than 1,300 nursing students, better sleep quality, and documented pain relief in challenging clinical settings like hemodialysis, along with improved quality of life and cognitive support in cancer care.

Longevity seekers will appreciate the bigger picture. Regular laughter practice is non-invasive, low-cost, and now proven effective over video platforms, making it easy to build into daily routines and group programs. We also spotlight sobering findings linking low laughter frequency with higher risk of functional disability in older adults, reframing laughter as a protective factor for independence. You’ll leave with a clear, repeatable routine you can start today—five to ten minutes that compound into meaningful changes across mind and body.

If this resonated, follow the show, share it with a friend who needs a lift, and leave a review with the one laughter habit you’ll try this week. Your feedback helps more people discover science-backed tools for stress relief and healthy aging.

Disclaimer:
The information provided in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making changes to your supplement regimen or health routine. Individual needs and reactions vary, so it’s important to make informed decisions with the guidance of your physician.

Connect with Us:
If you enjoyed today’s episode, be sure to subscribe, leave us a review, and share it with someone who might benefit. For more insights and updates, visit our website at Lifewellmd.com.

Stay Informed, Stay Healthy:
Remember, informed choices lead to better health. Until next time, be well and take care of yourself.

SPEAKER_00:

Welcome to the deep dive. Today, our mission is, well, turning some pretty complex research into knowledge you can actually use for your long-term wellness.

SPEAKER_01:

Exactly.

SPEAKER_00:

You probably heard that old saying, laughter is the best medicine.

SPEAKER_01:

Sure, everyone has.

SPEAKER_00:

Most people probably just think, oh, that's a nice thought. But today, we're diving in to show it's a measurable physiological reality.

SPEAKER_01:

It really is. This isn't just folklore we're talking about. It's a proper look at the hard science behind it all.

SPEAKER_00:

So what have we got?

SPEAKER_01:

Well, we've synthesized a stack of recent clinical research. We're talking systematic reviews, meta-analyses, mostly stuff published since 2020.

SPEAKER_00:

Okay.

SPEAKER_01:

And they demonstrate how laughter therapy can be a really powerful non-invasive tool for longevity, for health. It lines up perfectly with the kind of holistic methods championed by, you know, Dr. Kumar and the team at LifeWellMD.com.

SPEAKER_00:

Right. So let's get straight into it. The foundation of wellness reducing stress. We absolutely have to talk about cortisol.

SPEAKER_01:

Ah, cortisol, yes, the body's main stress hormone.

SPEAKER_00:

Everyone knows the name, but actively managing it, that's another story. Trevor Burrus, Jr.

SPEAKER_01:

It really is. See, cortisol is essentially the body's alarm system. But when it's chronically high, which let's be honest, is the case for a lot of people these days.

SPEAKER_00:

Yeah, it feels like it.

SPEAKER_01:

It's strongly linked to a whole range of physical and psychological diseases, things like metabolic issues, obesity, even depression, chronic pain.

SPEAKER_00:

Aaron Powell So if you're serious about longevity, getting cortisol under control is, well, it's paramount.

SPEAKER_01:

Trevor Burrus, Jr.: Absolutely essential.

SPEAKER_00:

Trevor Burrus, And this is where the data we looked at gets well almost unbelievable. There was this systematic review and meta-analysis, eight studies, about 315 participants, and it quantified the effect of genuine spontaneous laughter. You know, the kind you get from a really funny video or a great joke with friends.

SPEAKER_01:

Right. The real deal. And the key finding there, it was pretty stunning.

SPEAKER_00:

Tell us.

SPEAKER_01:

Spontaneous laughter is consistently associated with a significant reduction in circulating cortisol levels. We're talking roughly 32% lower compared to just usual rest or activity.

SPEAKER_00:

Wait, 32%?

SPEAKER_01:

32%. That number. It really should make you pause. When we talk about managing inflammation, managing disease markers, a 32% drop from something as simple as laughing, that's huge.

SPEAKER_00:

I mean, that's yeah, that's almost hard to wrap your head around. A 32% drop just by laughing.

SPEAKER_01:

Hmm.

SPEAKER_00:

It definitely changes how I think about, say, taking a quick break during the day.

SPEAKER_01:

It should. And what's really remarkable is the speed. Sensitivity analyses in that review showed something else quite interesting.

SPEAKER_00:

What's that?

SPEAKER_01:

That even a single laughter session, and these could range from just nine minutes up to an hour, even one session induced an immediate, significant reduction. About 36.7% in cortisol.

SPEAKER_00:

Wow. So almost instant stress relief then.

SPEAKER_01:

The relief truly is almost instantaneous, it seems. But let's maybe clarify the clinical significance for you listening. You mentioned restoring biological homeostasis. That sounds technical. It does, yeah. For someone maybe not familiar with that term, what does achieving that balance through laughter actually mean for their day-to-day health?

SPEAKER_00:

Aaron Powell That's a really good question. We hear balance all the time, but what are the tangible results?

SPEAKER_01:

Aaron Powell Well, homeostasis is simply the body getting back to its natural, healthy equilibrium. See, cortisol is designed for survival, right? Fight or flight. Which means it shuts down stuff it thinks isn't essential right now. So chronic stress. It can inhibit everything from proper digestion to reproductive health.

SPEAKER_00:

Okay. That makes sense.

SPEAKER_01:

And a surprising example the research highlighted it's the connection between reduced cortisol levels and processes like well, like hair growth.

SPEAKER_00:

Hair growth. Really?

SPEAKER_01:

High chronic stress can basically push hair follicles into a resting phase. So by using laughter to manage that stress, you're essentially restoring the biological signal that says, hey, we're safe now.

SPEAKER_00:

Aaron Ross Powell And the body can get back to its normal business.

SPEAKER_01:

Aaron Powell Exactly. It allows your body to resume those essential restorative processes.

SPEAKER_00:

Aaron Powell That's a perfect illustration. So laughter is literally helping restore the functional health of your body right from the cellular level up.

SPEAKER_01:

Aaron Powell Precisely. We're talking about optimizing core bodily functions here. Aaron Powell Okay.

SPEAKER_00:

So if spontaneous laughter gives this profound physiological relief, that brings up a really interesting question for anyone planning their wellness routine. How do we harness that power intentionally? Especially on those days when, let's face it, finding something funny feels like a chore.

SPEAKER_01:

Ah, right. And that's where the formal practice of laughter yoga comes in.

SPEAKER_00:

Laughter yoga. Tell us about that.

SPEAKER_01:

So laughter yoga, it was pioneered by Dr. Madan Kataria. It's a core intervention that combines unconditional, simulated laughter.

SPEAKER_00:

Simulated.

SPEAKER_01:

Yeah, simulated. With deep yogic breathing, pranayama, and gentle stretching. And here's the crucial insight. The body seems to benefit from the act of laughing itself, whether or not you actually found something funny. You don't need humor to start.

SPEAKER_00:

Okay, that's the part that feels a bit counterintuitive, doesn't it? Like if I'm just pretending to laugh, how does my body get the same benefit? Is it really fooled?

SPEAKER_01:

It's fascinating, isn't it? But the physiological response, you know, the release of endorphins, the increased oxygen from the deep breathing, the muscle engagement, it's virtually identical whether the laughter is spontaneous or simulated. Your brain essentially registers the physical feedback, the movements, the sound, and signals the stress response to, well, stand down. It's like an effective workaround for getting that physical relief quickly.

unknown:

Huh.

SPEAKER_00:

That makes laughter yoga an incredibly powerful tool then, especially for psychological longevity. Definitely. We looked at one interventional study focusing on elderly retirees, 220 of them. They did regular laughter yoga sessions, like eight 45-minute sessions over four weeks.

SPEAKER_01:

Right. I remember that one. They measured happiness and also something they called life expectancy, but it was really more about a sense of hope for the future.

SPEAKER_00:

Aaron Ross Powell Exactly, hope. And what did they find?

SPEAKER_01:

The results were pretty definitive on both fronts. The group doing laughter yoga, they saw a significant jump in their happiness scores. Their average went from the low 60s up to nearly 70.

SPEAKER_00:

That's quite an increase.

SPEAKER_01:

It is. But maybe even more profoundly. The laughter yoga significantly improved their measured hope, their sense of future possibility. That improved way more than in the control group. And that sense of hope, that's really the bedrock of wellness, isn't it? Having the psychological resilience to look forward.

SPEAKER_00:

Absolutely. And the simplicity scene's key here. If you're listening and thinking, okay, how do I actually do laughter yoga? The techniques themselves, they seem really accessible.

SPEAKER_01:

Oh, they are. They're designed to be playful, deliberately non-serious. You might do something called milkshake laughter where you pretend to mix a drink and then laugh, or silent laughter, open your mouth wide, let the belly jiggle, but no sound. Okay. Another common one is laughter and greeting. Often involves clapping, maybe chanting rhythmic syllables like ho ho, ha ha ha. It really strips away that need for intellectual humor and just focuses on the physical act, the mechanism.

SPEAKER_00:

It sounds like a fantastic low-barrier kind of intervention, something that could easily be integrated into, well, comprehensive programs like those emphasizing non-invasive wellness, which is, you know, a hallmark of the life willing D approach.

SPEAKER_01:

Aaron Powell Exactly right. It needs virtually no equipment, just a willingness to try. That makes it perfect for sustained health improvement over time.

SPEAKER_00:

Aaron Powell So moving beyond those psychological benefits, hope, happiness, the research also shows these interventions have measurable impacts across a wider spectrum of health challenges, right? Physical and mental.

SPEAKER_01:

Aaron Powell Yes. Let's look at populations under, say, extreme stress. There was a large meta-analysis focusing on high stress groups, specifically nursing students, over 1,300 of them across 18 different studies.

SPEAKER_00:

Wow, that's a lot of data.

SPEAKER_01:

It is. And the conclusion was pretty undeniable. Laughter-based interventions significantly reduce their measures of anxiety and general stress.

SPEAKER_00:

Aaron Powell And it wasn't just a mental shift, was it? These interventions also seem to improve other things.

SPEAKER_01:

Aaron Powell That's right. They improve sleep quality, increase general well-being, and boosted overall happiness metrics across these different groups of students. Real measurable improvement.

SPEAKER_00:

Okay. What about physical discomfort, like pain?

SPEAKER_01:

Yeah. We also have evidence showing therapeutic value there in managing chronic discomfort. Some studies indicate that laughter therapy can actually reduce the subjective perception of pain right after a session.

SPEAKER_00:

Immediately after.

SPEAKER_01:

Immediately following, yes. This effect has been documented in some really challenging environments, too. For example, in patients undergoing physically draining treatments like hemodialysis.

SPEAKER_00:

That's significant.

SPEAKER_01:

It is. And it's also being used to help bolster quality of life and even improve cognitive function in cancer patients.

SPEAKER_00:

So when we talk about finding optimal solutions for longevity, a critical factor is always accessibility, isn't it?

SPEAKER_01:

Aaron Powell Always.

SPEAKER_00:

And laughter therapy seems to tick that box. It's recognized pretty much universally as non-invasive, cost-effective, and easy to implement.

SPEAKER_01:

Absolutely. It's medicine with basically zero adverse side effects, which is pretty rare.

SPEAKER_00:

It really is.

SPEAKER_01:

And its reach has grown hugely, especially recently. There is a successful randomized controlled study showing that laughter therapy stayed completely effective, even when delivered online, you know, via video platforms like Zoom.

SPEAKER_00:

It's huge for accessibility.

SPEAKER_01:

It's a game changer. It means geography isn't a barrier anymore. People can access these proven mental and physical health benefits, ensuring continuity of care, which is so important.

SPEAKER_00:

Okay. So this accumulation of evidence is pretty powerful. For you, the listener, as you're thinking about your own wellness journey, this means you have a potent tool available, like right now. Let's just summarize what the science is telling you, telling all of us, really.

SPEAKER_01:

Okay. The core findings are crystal clear. Laughter, whether it's spontaneous from a joke or simulated through exercises, it positively impacts physiological stress. It drops those cortisol levels. Right. It boosts psychological resilience, increasing happiness, increasing hope. And it provides measurable therapeutic relief for things like anxiety, stress, and even pain tolerance.

SPEAKER_00:

So the actionable takeaway seems pretty straightforward then. I think so. Commit to consciously introducing sources of joyful laughter, or maybe these simulated laughter exercises, into your daily routine. It's preventative medicine that's literally free.

SPEAKER_01:

And remember, the benefits seem to come from the physical act. So make sure you're actually engaging those muscles, moving your diaphragm, vocalizing that laugh every single day, even if it feels silly at first.

SPEAKER_00:

Yeah, get over the silliness factor.

SPEAKER_01:

Exactly. And this integration of powerful non-pharmacological methods that's really at the core of the approach at lifewellmd.com. We believe in empowering you with science-backed tools like therapeutic laughter to help restore that biological balance and really enhance your quality of life.

SPEAKER_00:

It feels like this ancient wisdom has stood the test of time, but now it's got the official backing of objective clinical data. Laughter really is powerful medicine.

SPEAKER_01:

It truly is. Low risk, high reward. A great tool for maintaining physical and mental health, and ultimately for achieving exceptional longevity.

SPEAKER_00:

And it's not just about feeling good temporarily, is it? There was something else in the research about long-term function.

SPEAKER_01:

Yes, that was quite sobering, actually. One study pointed out that a low frequency of laughter was linked to a higher risk of developing functional disability in older adult, the loss of ability to perform daily tasks independently. So if you think about it that way, laughter isn't just a mental boost, it could actually be a protective factor against physical decline as we age.

SPEAKER_00:

Wow. Okay, that definitely raises an important question for you listening to Mullover. If laughter can potentially help maintain independence and prevent physical decline, what small intentional shift could you make in your daily routine? Maybe it's finding a funny podcast, maybe it's a five-minute laughter yoga session, what shift could add years of joy and healthy function to your life?

SPEAKER_01:

It's a powerful thought. And you don't need to wait to start integrating this tool to explore how a tailored wellness plan, one that integrates scientifically proven tools like therapeutic laughter, can improve your quality of life and longevity. Well, we really encourage you to connect with Dr. Kumar and the experts at lifewellmd.com today. To start your wellness journey today, you can call 561 210 9999. That's 561 210 9999 to connect with Dr. Kumar and the experts at lifewellmd.com. Don't hesitate to reach out.