Complete Guide to Laughter Therapy Exercises Checklist

Sometimes the easiest way to build a new habit is to turn it into a checklist. Laughter-based practice is no exception — a little structure around when to start, what to do during a session, how to wind down, and how to track your progress can make the difference between a one-off attempt and a habit that sticks. Checklists work partly because they remove the mental effort of deciding what comes next, which is often the biggest obstacle to starting at all. Use the checklists below as a flexible framework, not a rigid rulebook, and adapt them to whatever setting works for you, whether that's a solo five-minute break or a weekly group session.

Want expert help putting this into practice? Laughter Therapy Institute can guide you through it.

Before you start: setting the stage and warming up

A little preparation goes a long way toward making a laughter session feel comfortable rather than forced. None of this needs to be elaborate — the goal is simply to remove friction so you can focus on the practice itself. Once your space is ready, a short warm-up helps ease your body and mind into the practice, much like stretching before physical activity.

• Pick a space where you feel comfortable being a bit loud or silly, whether that's a private room or an open outdoor area
• Wear clothing that allows easy movement and deep breathing
• Clear a few minutes of uninterrupted time, ideally without your phone nearby
• Have water on hand — laughter exercises can be surprisingly good exercise
• If practicing with others, briefly agree on how long the session will run
• Set an intention that's light rather than performance-based, such as "see what happens" instead of "laugh for ten minutes straight"
• Take several slow, deep breaths to settle your nervous system
• Do a few gentle shoulder rolls and neck stretches to release tension
• Try a soft, quiet chuckle just to "test the waters" before building intensity
• Remind yourself that there's no wrong way to do this — the aim is exploration, not performance

During the session: staying engaged

Related: Laughter Therapy Institute - Complete Guide.

Once you're warmed up, the middle of a session is where most of the exercises happen. Whether you're following a structured sequence or improvising, a few checkpoints help keep things safe and enjoyable. This is also where self-consciousness tends to surface, so it helps to remember that the goal is exploration rather than a flawless performance.

• Move between exercises at a comfortable pace, without rushing to keep up with a video or group
• Check in with your breathing periodically — it should stay steady, not strained
• Allow pauses between exercises rather than stacking them back to back
• Notice moments where laughter starts to feel genuine, and let those moments run a little longer
• If a particular exercise doesn't feel right for your body, skip it and move to another
• Keep an eye on your energy level and stop before you feel overtired

Cooling down: bringing the session to a close

Just as with physical exercise, a gentle close helps your body transition back to a calm baseline rather than ending abruptly. Skipping this step doesn't undo the value of a session, but including it tends to make the whole experience feel more rounded and easier to return to.

• Slow your breathing gradually over a minute or two
• Sit or stand quietly and notice how your body feels compared to when you started
• Drink some water and, if possible, rest for a few minutes before returning to other tasks
• If you practiced with a group, take a moment to share briefly how the session felt
• Jot down one or two words describing your mood, to make tracking easier later

Tracking your progress over time

See also: Laughter Therapy Institute - Expert Advice on Mental and Physical Wellbeing.

Because the benefits of a laughter practice tend to build gradually, a simple tracking habit can help you notice patterns that might otherwise slip by unnoticed. A basic log also gives you something concrete to look back on during weeks when the practice feels less rewarding, reminding you of the progress that's easy to forget day to day.

• Keep a short log — even a single line per session is enough
• Note the date, how long you practiced, and one word for your mood before and after
• Track consistency rather than intensity; showing up regularly matters more than any single "big" session
• Revisit your notes every few weeks to see whether any patterns emerge, such as certain times of day working better than others
• Celebrate small wins, like a week of consistent practice, rather than waiting for a dramatic shift

Red flags: when to pause and check in with a professional

Laughter-based exercises are a general wellness practice, not a substitute for medical or mental health care, and it's worth knowing when to step back and involve a qualified professional.

• You feel dizzy, short of breath, or unusually fatigued during exercises — stop and rest
• You're managing a diagnosed health condition and haven't yet checked with a healthcare provider about physical activity
• The practice consistently brings up distressing feelings rather than relief
• You or someone practicing with you appears to be in genuine emotional crisis — in that case, please reach out to a qualified mental health professional or a crisis line right away rather than relying on a wellness exercise alone

Making the checklist your own

A checklist is only useful if it fits into your actual life, so feel free to trim it down, reorder it, or adapt it to a group setting versus a solo one. Some people prefer to run through the full sequence each time; others pick just two or three items depending on how much time they have. What matters most is consistency and comfort, not completeness. Revisit the checklist every so often, too — what feels helpful in your first few weeks may shift as the practice becomes more familiar, and it's fine to drop items that no longer serve a purpose or add new ones that fit where you are now. The team at Laughter Therapy Institute built this framework to be a flexible starting point — use what helps, skip what doesn't, and let your own checklist evolve as your practice does.