By Sergeant Maricelia Maldonado
Laughter is often said to be the best medicine, and science backs it up — just 15 minutes of laughter a day can boost overall health and wellness by increasing the body’s “happy hormones”: dopamine, serotonin, oxytocin and endorphins. But in a time when every action is subject to public scrutiny, how can officers find opportunities to laugh? With never-ending staffing shortages, increasing call loads and mounting demands at home, it’s easy to feel overwhelmed and depleted. However, relief can be as simple as taking a deep breath in — and laughing it out.
How many times have you laughed today? Not a weak “ha!” or a polite chuckle at a lackluster joke or a mediocre video — but a real, deep, belly laugh. The kind that erupts from within, making others question their life choices and wonder why you’re so happy. Depending on where you are in your shift, chances are you haven’t experienced much of that kind of laughter since waking up and heading into work.
As law enforcement professionals, we’re known for our dark humor and laughing at our peers’ expense — both of which I still enjoy after 28 years of police service. But sometimes, that alone isn’t enough to get us through the day. There’s no doubt that the camaraderie we share at work helps lift our spirits and plays a crucial role in job satisfaction, which directly impacts our overall well-being. However, there’s a flip side to this camaraderie. When negativity takes hold, it can keep us entrenched in a toxic cycle, making it harder to shake off the weight of the job. Over time, that negativity seeps into every aspect of our lives, including our homes, creating problems that extend far beyond the workplace.
This isn’t a rallying cry to view the world through rose-colored glasses or pretend everything is perfect. Instead, it’s a call for self-reflection. I’m not immune to these negative effects myself. I can recall times when, after a shift, my teenage son would ask me what was wrong. My typical one-word response? “Nothing.” His reply? “You’re looking at me like you hate me.” That was never my intention, but my demeanor, my silence, and my rush to retreat to my room for just a little solitude sent that message anyway. In those moments, I realized I needed to make some changes.
My journey with laughter yoga
When I returned to patrol in 2018 as a supervisor, I was reminded of just how negative we — as law enforcement professionals — can be. At first, I didn’t notice it. I was focused on getting to know my team and reacquainting myself with patrol after spending eight years as a detective in Special Victims. But as I settled into my new role, I started to recognize the negativity around me.
Roll call, in particular, made this clear. Discussions about staff shortages, vehicle shortages, extra patrol requests, hospital guard details, complaints, mandatory training — it was all overwhelming. Roll call is also a time when officers vent, even if only for a few minutes. Add to that the updates on officers facing discipline or the sobering news of brothers and sisters we’ve lost, and let’s be honest — roll call often leaves us feeling far from energized.
I always tried to encourage positivity before we started the day, but sometimes, that was easier said than done. That’s when I introduced laughter yoga to my team.
What is laughter yoga?
Laughter yoga is a unique way of exercising that combines deep breathing techniques with laughter “exercises.” There are no difficult poses or a need for a mat — just breathe in and laugh out. It may seem unconventional, but the health benefits of simple laughter far outweigh the risks of feeling or looking foolish.
And yes, that’s the biggest challenge: getting officers to step out of their comfort zones and try something that might make them look silly in front of their peers. But in reality, your teammates are the best people to do laughter yoga with. If anyone is going to give you a hard time, wouldn’t you rather it be people you know and trust? You trust them with your life — why not with your laughs?
I’ll be honest — my team wasn’t exactly thrilled with practicing laughter yoga. But they humored me, and after a quick round of exercises, they understood how something they initially thought was ridiculous could actually make them feel better.
Soon, I was leading laughter yoga at roll calls across town, at the request of other supervisors. I introduced it to COPS groups and various training sessions.
In 2019, I flew to Media, Pennsylvania, and became a certified laughter yoga leader. This year, I took it a step further and became a certified laughter yoga teacher. That’s how strongly I believe in the power of laughter — not just for stress relief, but as a crucial tool for law enforcement wellness.
The origins of laughter yoga
Laughter yoga began in 1995 in Mumbai, India, and was created by Madan Kataria, M.D., who studied gelotology — the science of laughter and its psychological and physiological effects on the body. Kataria formed a laughter club that initially centered around joke-telling. But when the jokes ran out, he developed laughter exercises instead — turning the practice into something sustainable.
A laughter exercise is essentially pantomime combined with laughter. Think of it as a game of charades, except instead of using words, you laugh. It’s based on childlike play, and today, laughter clubs exist in more than 120 countries.
Let’s be clear — this isn’t about telling jokes or funny stories. Laughter yoga is based on the premise that laughter can be unconditional. We were born with the ability to laugh at virtually anything — or nothing at all.
The science behind laughter yoga
Studies show children laugh 300 times a day, often triggering laughter in those around them. That’s because laughter is contagious — in the best way possible.
Sadly, as we age, our laughter levels decline dramatically. The pressures of work and daily life take a toll. Our cortisol levels rise, stress builds, and laughter fades into the background. Without realizing it, we let cynicism and hypervigilance take over, allowing our careers to dominate our lives. The spontaneity and joy we once felt start slipping away.
Here’s the good news: laughter is scientifically proven to:
💪 Boost the immune system
🧘♂️ Lower stress hormones
🩹 Reduce pain
😃 Ease anxiety and tension
🫁 Improve lung function
The American Lung Association even touts laughter exercises as a way to improve cardiovascular, pulmonary, and respiratory health by forcing stale air out of the lungs and bringing in fresh oxygen. Research also suggests laughter can be an effective tool for those battling post-traumatic stress disorder (PTSD).
Even more fascinating? Our bodies don’t know the difference between real and fake laughter. Science shows that fake laughter triggers real physiological benefits.
This is the magic of laughter yoga: Fake laughter elicits real laughter. And real laughter makes a difference.
How to practice laughter yoga
A typical laughter yoga session begins with clapping to stimulate the receptors in our hands, activating different parts of the brain and body. Clapping also helps break through any initial awkwardness.
Next, we add rhythmic chanting: “Ho! Ho! Ha! Ha! Ha!”
Do this about three times, then take a deep breath in through your nose, hold it for four seconds, and laugh it out — deeply and freely.
Laugh from your diaphragm. Keep it going. Make eye contact with your friends, your spouse, your significant other, or your kids. Let them see your playful side.
Now take it one step further — you’re a lion. Act out a lion’s movements, but instead of roaring, laugh. Now you’re a surfer riding the waves — each wave met with laughter instead of shouts of joy. And it doesn’t stop there. There are 40 core laughter exercises, but you can create your own. The only rules?
✅ Don’t cause pain
✅ Be kind to others in your group
✅ Remember to breathe and have fun
Why police officers should try laughter yoga
I know laughter yoga isn’t exactly in a police officer’s standard toolkit. But I encourage you to give it a shot.
Some exercises to try on your own:
- Laugh at yourself in the mirror for one minute.
- Practice deep breathing and experiment with different laugh styles.
- Instead of singing along to your favorite song in the car, laugh along with it.
- When an inconsiderate driver cuts you off, laugh instead of getting angry — it’s surprisingly freeing.
- Most importantly, laugh with your family, especially your kids. They need to see you at your best.
Laughter yoga may feel unnatural at first, but the benefits are undeniable. It’s safe, healthy, and an effective way to strengthen bonds with those closest to us, both on and off the job. While laughter yoga may come more easily to some than others, anyone can do it — and everyone can benefit from it.
So why not give it a try? Breathe in, laugh out — and enjoy the difference it makes.
Additional reading
American Lung Association. (September 2020). “Is laughter good for lung health?”
Gerloff P. (June 2011). You’re not laughing enough, and that’s no joke. Psychology Today.
Gilmartin KM. (2021). Emotional survival for law enforcement: A guide for law enforcement officers and their families.
Laughter Yoga International. (October 2013.) Laughter can heal post-traumatic stress disorder.
Robinzon L, Smith M, Segal J. (February 2024). Laughter is the best medicine. HelpGuide.org.
Sparks M. (June 2019). Mayo Mindfulness: Laughter for stress relief is no joke. Mayo Clinic.
About the author
Maricelia Maldonado is a 28-year veteran of the Fort Worth Police Department in Texas, where she is currently a sergeant over youth services. She holds a bachelor’s degree in interdisciplinary studies and is a certified laughter yoga teacher. Maldonado is an advocate for wellness in the field of law enforcement and thrives on sharing the benefits of laughter with others everywhere she goes. She is the owner of Laughter Yoga with Mari and can be reached through her website, laughteryogawithmari.com.
(Note: The contents of personal or first person essays reflect the views of the author and do not necessarily reflect the opinions of Police1 or its staff.)
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