Four steps to laughter exercise

大笑运动的四个步骤

————-瑜美人Cindy整理

There are four steps to laughter exercises.大笑运动有四个步骤。

The first step is clapping. We're gonna begin by clapping with four palm to palm finger to finger  Clap. Let me demonstrate  that. It goes like this.  (Clapping )Feel the energy massage in your palms and fingertips. Excellent ! (Keep clapping) You can bring that to  a close now.第一个步骤就是拍手。先来手掌心对手掌心，指尖对指尖来拍四下。我来示范一下。像这样。（开始拍手，啪啪啪）掌心和指尖按摩的能量。真棒！（继续拍手）现在停止拍手。

Now we're gonna add a special  rhythm  It is the cha -cha rhythm .    I will demonstrate that  And then join in with me. It goes like this , 1-2, 1-2-3. Join me! 1-2,1-2-3. One more ! 1-2,1-2-3 and yeah, fantastic!我们现在加一个特殊的节奏，这个节奏叫做恰恰节奏。我先示范一下，然后你们跟我一起来。像这样：12123！跟我一起来。一12123再来一次。12123 耶！太棒了。

Now we're gonna add laughter  to that. Remember your body doesn't know the difference between generally laughing and just making laughing sounds. You still get all the same health benefits. So let's 【drive in.】现在我们加入笑声。我们需要记住的是：身体其实分不清自然的笑，或者是故意发出笑的声音。这两者对我们的健康都有好处。因此我们尽情的笑。

! It goes like this. Hou-hou,Ha, ha ha! Hou-hou ,Ha, ha ha!  Join in !  Hou-hou, Ha, ha ha! Keep it going. Hou-hou, Ha, ha ha! One more !hou-hou Ha, ha ha! Terrific!准备。hoho哈哈哈！一起来。hoho,哈哈哈！继续。hoho哈哈哈！再来一次，hoho哈哈哈，太棒了。

This is a wonderful chant because your participants can do it on their own pace. You can modify this chant to make a little more slower and gental for participants.

这是一个非常棒的唱诵。你一起参与的人可以根据他们的节奏来做。你也可以根据不同的参与者把这个唱诵变得慢一点或者柔和。一点。

I’ll show you that. And I’ll also show you the variation in a series of three. This chant is always performed in a series of three. So let me show you a slower variation now , it goes like this: hou-hou, ha-ha ! Hou-hou, ha-ha! one more hou-hou, ha-ha! And yeah Fantastic!我会给大家示范，我也会给大家示范三个变体。在这三个系列的变体当中，这种唱诵会经常用到。像这样: hou-hou, ha-ha ! Hou-hou,ha-ha!再来一次。hou-hou,ha-ha!hou- hou,ha- ha!耶！ 太棒了！

You can also simplify this chant . I will show you and join in with me. It goes like this. Hou-hou,Ha ha!  Hou-hou,ha ha! One more hou-hou,ha-ha  And Yeah, Terrific! 你也可以简化这个唱诵。我来示范一下，大家跟我一起来。hou-hou, ha-ha!hou- hou,ha- ha!再来一次。hou- hou,ha- ha!耶！ 好极了！

The second step of laughter exercise is deep breathing. When we are engaging in breathing exercises, I would 【advice 】you to breathe from your belly. That is our goal.  大笑运动的第二步是深呼吸。我呼吸练习的时候，我会建议你用腹部呼吸，这是我们大笑运动的宗旨。

If your participants are standing. Invite them to bend their knees slightly. You're gonna breathe from the nose and side out from the mouth. 如果你的参与者是站立的，那么你可以邀请他们微曲膝盖。你将用鼻子吸气，嘴巴呼气。

All right,  I like to stretch while  I breathe. But you could also put your hands on your belly to feel your belly breathing. All right? Let's take a deep breath together. Breathing in  and Side out. Let's enjoy it again. Breathing in and  Side out.. 好吗？我喜欢一边深呼吸，一边拉伸。但是你也可以将你的手放在腹部前方，去感受你腹部的呼吸。可以吗？让我们一起来深呼吸，吸气，呼气，再做一次，吸气，呼气。

Notice how my    Exhalation  is longer than my inhalation.  That's something that you're gonna encourage your  participants to do through leading them through the breathing exercises. You may also wish to combine this breathing exercise with intentional laughter. That's 【one sure way 】to get along exhalation.  Let me show you how that works. Breathing in like this, and then just laugh all the way down. Ha, ha, ha! Terrific! Let's do it again. Breathing in , And  Just laughing. Ha, haha,fantastic!我的呼气如何比吸气更长？只需要你，鼓励你的参与者做到的。你需要通过呼吸练习来引导他们，呼气比吸气更长。现在可以将有意识地大笑配合呼吸练习，即呼气配合大笑。我来给大家示范一下，吸气。呼气的时候一边笑。非常棒。

Now we're ready to introduce some  Childlike  playfulness into our laughter exercises. We are able to initiate our childlike playfulness through the special chant . I will show you and then  Join in with me. All right? It goes like this. Very good. Very good. Yeah, let's do it again. Very, good. Very good, and yeah!现在我们可以加入一些好玩的童趣在我们的大笑运动，不过这个唱诵，来激发我们的童趣童真，我将给大家示范一下，请大家跟我一起来好吗？像这样。真好，真好耶。再来一遍，真好，真好耶。

Stupendous.！太有意思了！When you're performing this chant,You always wanna do it in sets of two. That way for participants didn't begin in a right way at the first time. They have second time to join in and feel successful.当你唱诵。的时候一般都做两组。因为你的参与只第一遍的时候不一定做对，但是第二遍的时候可以做对，他们也会更有成就感。

If this chant is painful for your participants to reach above over the head. They can also perform in a different way. Let me show you the variation now. 如果边唱诵边抬手臂，对你的参与者较难。你也可以采取不一样的方法。我来示范一下变体。

It goes like this. Very good. Very good year, and yeah! one more time! Very good, very good yearh! Fantastic. 比如像这样。非常好，非常好耶，再来一次，非常好，非常好耶。太棒了。

The fourth step of laughter exercise is  Of course, the laughter exercises themselves.大笑运动的第四步，当然是笑本身这个动作。