Smet

1

SMET

“SELF MANAGEMENT OF

EXCESSIVE TENSION”

SMET

“SELF MANAGEMENT OF

EXCESSIVE TENSION”

A YOGA BASED WORKSHOP FOR

EXECUTIVES

A YOGA BASED WORKSHOP FOR

EXECUTIVES

A Special Module

designed by S-VYASA, Bangalore

www.svyasa.org

A Special Module

designed by S-VYASA, Bangalore

www.svyasa.org

2

1.1.Why this Week-long module ?Why this Week-long module ?

2. What is SMET ?2. What is SMET ?

3. PRANAYAMA and OM Meditation3. PRANAYAMA and OM Meditation

4. Where SMET/CM have been conducted 4. Where SMET/CM have been conducted

5. Project AVARTAN 5. Project AVARTAN

6. An Appeal to QUEST, Bangalore6. An Appeal to QUEST, Bangalore

7. An Overview of CM research7. An Overview of CM research

8. List of Research Papers published8. List of Research Papers published

1.1.Why this Week-long module ?Why this Week-long module ?

2. What is SMET ?2. What is SMET ?

3. PRANAYAMA and OM Meditation3. PRANAYAMA and OM Meditation

4. Where SMET/CM have been conducted 4. Where SMET/CM have been conducted

5. Project AVARTAN 5. Project AVARTAN

6. An Appeal to QUEST, Bangalore6. An Appeal to QUEST, Bangalore

7. An Overview of CM research7. An Overview of CM research

8. List of Research Papers published8. List of Research Papers published

CONTENTSCONTENTSCONTENTSCONTENTS

WHY SHOULD YOU NOT

MISS ATTENDING

THIS MODULE ?

WHY SHOULD YOU NOT

MISS ATTENDING

THIS MODULE ?

PROFESSIONALISM NEEDSPROFESSIONALISM NEEDSPROFESSIONALISM NEEDSPROFESSIONALISM NEEDS

SensitivitySensitivity

BrillianceBrilliance

CreativityCreativity

SensitivitySensitivity

BrillianceBrilliance

CreativityCreativity

BUT INCREASED SENSITIVITY,

BRILLIANCE AND CREATIVITY

LEADS TO STRESS

and

DETERIORATING HEALTH

BUT INCREASED SENSITIVITY,

BRILLIANCE AND CREATIVITY

LEADS TO STRESS

and

DETERIORATING HEALTH

COMPUTER RELATED

PROBLEMS

COMPUTER RELATED

PROBLEMS

MusculoskeletalMusculoskeletal

EmotionalEmotional

VisualVisual

MusculoskeletalMusculoskeletal

EmotionalEmotional

VisualVisual

Muscular-skeletalMuscular-skeletal

Collective name of variety of Collective name of variety of

disorders affecting especially disorders affecting especially

neck, back, shoulder, hand, neck, back, shoulder, hand,

wrist & arm pain wrist & arm pain

Muscular-skeletalMuscular-skeletal

Collective name of variety of Collective name of variety of

disorders affecting especially disorders affecting especially

neck, back, shoulder, hand, neck, back, shoulder, hand,

wrist & arm pain wrist & arm pain

VisualVisual VisualVisual EyestrainEyestrain

Tired, Irritation, Burning, Sensations Tired, Irritation, Burning, Sensations

Redness, Blurred Vision and Double visionRedness, Blurred Vision and Double vision

EyestrainEyestrain

Tired, Irritation, Burning, Sensations Tired, Irritation, Burning, Sensations

Redness, Blurred Vision and Double visionRedness, Blurred Vision and Double vision

Reduces work efficiency Reduces work efficiency

Increases Physical Fatigue & Increases Physical Fatigue & Mental Stress Mental Stress

Skin diseases: Seborrhoeic eczema & Skin diseases: Seborrhoeic eczema & rosacea etc., rosacea etc.,

Reduces work efficiency Reduces work efficiency

Increases Physical Fatigue & Increases Physical Fatigue & Mental Stress Mental Stress

Skin diseases: Seborrhoeic eczema & Skin diseases: Seborrhoeic eczema & rosacea etc., rosacea etc.,

COMPUTER RELATED

PROBLEMS LEADING

TO

DETERIORATING HEALTH

AND

BURN OUT

COMPUTER RELATED

PROBLEMS LEADING

TO

DETERIORATING HEALTH

AND

BURN OUT

STUDENT UNREST DRUG CULTURE

SMOKING AND ALCOHOLISM

GUN – TERRORISM

Family Divorces, single parent problems

Family Divorces, single parent problems

STRESS RELATED PROBLEMSSTRESS RELATED PROBLEMSSTRESS RELATED PROBLEMSSTRESS RELATED PROBLEMS

STRESS RELATED AILMENTS

High BP

IHD

Asthma

IBS

PSYCHIATRIC PROBLEMSPSYCHIATRIC PROBLEMS

ANXIETY NEUROSIS, PSYCHOSISANXIETY NEUROSIS, PSYCHOSIS

PSYCHIATRIC PROBLEMSPSYCHIATRIC PROBLEMS

ANXIETY NEUROSIS, PSYCHOSISANXIETY NEUROSIS, PSYCHOSIS

HEALTH HAZARDSHEALTH HAZARDS HEALTH HAZARDSHEALTH HAZARDS

Diabetes,

Cancer,

HIV

In an era of economic predominance,

a holistic vision in all aspects of

corporate sector is of utmost

importance.

In an era of economic predominance,

a holistic vision in all aspects of

corporate sector is of utmost

importance.

A HOLISTIC VISIONA HOLISTIC VISION

THIS MODULE Opens up such a vision among executives and Professionals.

THIS MODULE Opens up such a vision among executives and Professionals.

13

‘‘SMET PROGRAM’SMET PROGRAM’‘‘SMET PROGRAM’SMET PROGRAM’Self Management of Excessive Tension

[SMET]

a program developed by SVYASA exclusively for

‘STRESS MANAGEMENT’

for the people with ‘work pressure,

load and occupational stress’

in the Corporate World

Self Management of Excessive Tension [SMET]

a program developed by SVYASA exclusively for

‘STRESS MANAGEMENT’

for the people with ‘work pressure,

load and occupational stress’

in the Corporate World

18

19

20

TIME CONSTRAINT TIME CONSTRAINT

DEEP RELAXATION TECHNIQUE

(DRT) - 5 to 6 Minutes

QUICK RELAXATION TECHNIQUE

(QRT) - 3 Minutes

INSTANT RELAXATION TECHNIQUE

(IRT) - 1 Minute 1-24

22

PROVIDESPROVIDES

DEEP REST INDUCED IN

30 minutes

MORE THAN 6 Hrs OF

GOOD SLEEP

1-24

23

AN INVESTMENT FOR PROGRESSIVE EXECUTIVES

SMET 32%

35 Min 6 Hrs

9%DEEP SLEEP

24

SLEEP IN HOURS Presented in IEEE conference held in Dallas in 1986

% A

GE

RES

T

1 2 3 4 765-40

-30

-20

-10

0

SMET (35 mins)32% Reduction

TM (20 mins)15% Reduction

Sleep (6 hrs)

25

REDUCES

THE NUMBER OF HOURS

OF SLEEP NEEDED

BY

EXECUTIVES

REDUCES

THE NUMBER OF HOURS

OF SLEEP NEEDED

BY

EXECUTIVES

26

Helps in Effective Time

Management

ENHANCESENHANCES

Executive effectiveness

1-24

27

1-24

Reduced absenteeism

Hospital Admission

in a battery manufacturing

Company in MYSORE

Practicing SMET

Daily for 35 Minutes

28

ENHANCESENHANCES

1-24

Executive effectiveness

How ?

Evidence based research

on SMET

29

‘SMET PROGRAM’‘SMET PROGRAM’Self Management of Executive Tension

[SMET]

QUESTIONS RAISEDCan we further reduce the duration?

Cyclic Meditation studies

Self Management of Executive Tension [SMET]

QUESTIONS RAISEDCan we further reduce the duration?

Cyclic Meditation studies

More Accurate measurements of Metabolic Rate and othersWhat are the mechanisms?

Brain Functions, etc

PRANAYAMA AND OM

MEDITATION

ADDS DIMENSIONS TO

PRANAYAMA AND OM

MEDITATION

ADDS DIMENSIONS TO

‘SMET PROGRAM’

Self Management of

Executive Tension

‘SMET PROGRAM’

Self Management of

Executive Tension

PRANAYAMA MODULEPRANAYAMA MODULE

CONSISTS OF PREPARATORY PRACTICESCORRECTION OF WRONG BREATHING HABITS

CLEANSING

PRANAYAMA SLOWING OF BREATH

BALANCING OF SUBTLE FORCES

SENSITIZING

COLLING

EXPANSION OR PEROSONALITY

CONSISTS OF PREPARATORY PRACTICESCORRECTION OF WRONG BREATHING HABITS

CLEANSING

PRANAYAMA SLOWING OF BREATH

BALANCING OF SUBTLE FORCES

SENSITIZING

COLLING

EXPANSION OR PEROSONALITY

OM MEDITATION MODULEOM MEDITATION MODULE

CONSISTS OF

PREPARATORY PRACTICES

CLEANSING

PRANAYAMA

MEDITATION CONCENTRATION

DHARANA

DHYANA

On OM PICTURE

CONSISTS OF

PREPARATORY PRACTICES

CLEANSING

PRANAYAMA

MEDITATION CONCENTRATION

DHARANA

DHYANA

On OM PICTURE

SOME ORGANIZATIONS

WHERE

SMET AND OTHERS

HAVE BEEN CONDUCTED

SOME ORGANIZATIONS

WHERE

SMET AND OTHERS

HAVE BEEN CONDUCTED

I. BANKING & FINANCE SECTORI. BANKING & FINANCE SECTOR Canara, Canara,

Syndicate, Syndicate,

ING VYSYA, ING VYSYA,

R.B.I., R.B.I.,

ICICI,ICICI,

UBI, UBI,

State Bank of India, State Bank of India,

State Bank of Mysore, State Bank of Mysore,

State Bank of Hyderabad & State Bank of Hyderabad &

Apex Bank- Bangalore.Apex Bank- Bangalore.

Canara, Canara,

Syndicate, Syndicate,

ING VYSYA, ING VYSYA,

R.B.I., R.B.I.,

ICICI,ICICI,

UBI, UBI,

State Bank of India, State Bank of India,

State Bank of Mysore, State Bank of Mysore,

State Bank of Hyderabad & State Bank of Hyderabad &

Apex Bank- Bangalore.Apex Bank- Bangalore.

II. INDUSTRIAL SECTOR – CENTRAL GOVT UNDERTAKINGSII. INDUSTRIAL SECTOR – CENTRAL GOVT UNDERTAKINGS

BEL-BangaloreBEL-Bangalore

BEML - Bangalore and KGFBEML - Bangalore and KGF

BHEL - Hyderabad and Trichy BHEL - Hyderabad and Trichy

Bharat Goldmines - KGFBharat Goldmines - KGF

HAL - OzarHAL - Ozar

Indian Telephone Industries, BangaloreIndian Telephone Industries, Bangalore

Kudremukh Iron Co.Ltd., BangaloreKudremukh Iron Co.Ltd., Bangalore

Western Coal Fields, NagpurWestern Coal Fields, Nagpur

Oil & Natural Gas Commission, Guwahati, Oil & Natural Gas Commission, Guwahati,

Duliajan, Dehradun Duliajan, Dehradun

BEL-BangaloreBEL-Bangalore

BEML - Bangalore and KGFBEML - Bangalore and KGF

BHEL - Hyderabad and Trichy BHEL - Hyderabad and Trichy

Bharat Goldmines - KGFBharat Goldmines - KGF

HAL - OzarHAL - Ozar

Indian Telephone Industries, BangaloreIndian Telephone Industries, Bangalore

Kudremukh Iron Co.Ltd., BangaloreKudremukh Iron Co.Ltd., Bangalore

Western Coal Fields, NagpurWestern Coal Fields, Nagpur

Oil & Natural Gas Commission, Guwahati, Oil & Natural Gas Commission, Guwahati,

Duliajan, Dehradun Duliajan, Dehradun

Indian Oil Corporation - New DelhiIndian Oil Corporation - New Delhi

Nomaligarh Refineries, NomaligarhNomaligarh Refineries, Nomaligarh

NHEPC - New DelhiNHEPC - New Delhi

Steel Authority of India Ltd. - SalemSteel Authority of India Ltd. - Salem

National Textiles Corporation, CoimbatoreNational Textiles Corporation, Coimbatore

Guwahati Refineries - GuwahatiGuwahati Refineries - Guwahati

Otis, Jigani, BangaloreOtis, Jigani, Bangalore

C-DOT, Bangalore C-DOT, Bangalore

Indian RailwaysIndian Railways

IICM, RANCHIIICM, RANCHI

Indian Oil Corporation - New DelhiIndian Oil Corporation - New Delhi

Nomaligarh Refineries, NomaligarhNomaligarh Refineries, Nomaligarh

NHEPC - New DelhiNHEPC - New Delhi

Steel Authority of India Ltd. - SalemSteel Authority of India Ltd. - Salem

National Textiles Corporation, CoimbatoreNational Textiles Corporation, Coimbatore

Guwahati Refineries - GuwahatiGuwahati Refineries - Guwahati

Otis, Jigani, BangaloreOtis, Jigani, Bangalore

C-DOT, Bangalore C-DOT, Bangalore

Indian RailwaysIndian Railways

IICM, RANCHIIICM, RANCHI

III. INDUSTRIAL SECTOR (PRIVATE) III. INDUSTRIAL SECTOR (PRIVATE)

Birla Tyres - Balasore, OrissaBirla Tyres - Balasore, Orissa

Indian Aluminium Co. Ltd, Kolkata Indian Aluminium Co. Ltd, Kolkata

The Bombay Dyeing and MFG. Co. MumbaiThe Bombay Dyeing and MFG. Co. Mumbai

ISPAT Alloys Ltd., OrissaISPAT Alloys Ltd., Orissa

Century Mills, KolkataCentury Mills, Kolkata

Surya Roshni Ltd., DelhiSurya Roshni Ltd., Delhi

Hero Honda, DelhiHero Honda, Delhi

Motor Industries Co. Ltd., BangaloreMotor Industries Co. Ltd., Bangalore

Kirloskar Electric Co. Ltd - BangaloreKirloskar Electric Co. Ltd - Bangalore

TVS - Suzuki Co. Ltd., HosurTVS - Suzuki Co. Ltd., Hosur

Birla Tyres - Balasore, OrissaBirla Tyres - Balasore, Orissa

Indian Aluminium Co. Ltd, Kolkata Indian Aluminium Co. Ltd, Kolkata

The Bombay Dyeing and MFG. Co. MumbaiThe Bombay Dyeing and MFG. Co. Mumbai

ISPAT Alloys Ltd., OrissaISPAT Alloys Ltd., Orissa

Century Mills, KolkataCentury Mills, Kolkata

Surya Roshni Ltd., DelhiSurya Roshni Ltd., Delhi

Hero Honda, DelhiHero Honda, Delhi

Motor Industries Co. Ltd., BangaloreMotor Industries Co. Ltd., Bangalore

Kirloskar Electric Co. Ltd - BangaloreKirloskar Electric Co. Ltd - Bangalore

TVS - Suzuki Co. Ltd., HosurTVS - Suzuki Co. Ltd., Hosur

Satyam Computers - HyderabadSatyam Computers - Hyderabad

Motorola, BangaloreMotorola, Bangalore

BPL, BangaloreBPL, Bangalore

Siemens Ltd, BangaloreSiemens Ltd, Bangalore

Tajmahal Hotel, MumbaiTajmahal Hotel, Mumbai

Graphite India Ltd., BangaloreGraphite India Ltd., Bangalore

Bayer India Ltd., Mumbai.Bayer India Ltd., Mumbai.

Titan IndustriesTitan Industries

Texas Instruments, BangaloreTexas Instruments, Bangalore

SKF Bearings, BangaloreSKF Bearings, Bangalore

Lupin Pharmaceuticals, Mumbai1Lupin Pharmaceuticals, Mumbai1

Satyam Computers - HyderabadSatyam Computers - Hyderabad

Motorola, BangaloreMotorola, Bangalore

BPL, BangaloreBPL, Bangalore

Siemens Ltd, BangaloreSiemens Ltd, Bangalore

Tajmahal Hotel, MumbaiTajmahal Hotel, Mumbai

Graphite India Ltd., BangaloreGraphite India Ltd., Bangalore

Bayer India Ltd., Mumbai.Bayer India Ltd., Mumbai.

Titan IndustriesTitan Industries

Texas Instruments, BangaloreTexas Instruments, Bangalore

SKF Bearings, BangaloreSKF Bearings, Bangalore

Lupin Pharmaceuticals, Mumbai1Lupin Pharmaceuticals, Mumbai1

IV. INSTITUTIONS - GOVERNMENT & PRIVATE IV. INSTITUTIONS - GOVERNMENT & PRIVATE

Indian Institute of Science, BangaloreIndian Institute of Science, Bangalore

Indian Institute of Management, BangaloreIndian Institute of Management, Bangalore

College of Defence Management, HyderabadCollege of Defence Management, Hyderabad

Ahmedabad Management Association, Ahmedabad Management Association,

AhmedabadAhmedabad

Madras Management Association, ChennaiMadras Management Association, Chennai

HAL Staff College, BangaloreHAL Staff College, Bangalore

Air Force Technical Centre, BangaloreAir Force Technical Centre, Bangalore

Indian Institute of Science, BangaloreIndian Institute of Science, Bangalore

Indian Institute of Management, BangaloreIndian Institute of Management, Bangalore

College of Defence Management, HyderabadCollege of Defence Management, Hyderabad

Ahmedabad Management Association, Ahmedabad Management Association,

AhmedabadAhmedabad

Madras Management Association, ChennaiMadras Management Association, Chennai

HAL Staff College, BangaloreHAL Staff College, Bangalore

Air Force Technical Centre, BangaloreAir Force Technical Centre, Bangalore

Indian Space Research Organisation, BangaloreIndian Space Research Organisation, Bangalore

Bhabha Atomic Research Centre, MumbaiBhabha Atomic Research Centre, Mumbai

Head Quarters, Central Command, LucknowHead Quarters, Central Command, Lucknow

Army Force - Jabalpur, KolkattaArmy Force - Jabalpur, Kolkatta

CPWD Training Centre, New DelhiCPWD Training Centre, New Delhi

New Govt. Electric Factory - BangaloreNew Govt. Electric Factory - Bangalore

Fertilisers and Chemicals Travancore Ltd., Cochin.Fertilisers and Chemicals Travancore Ltd., Cochin.

Karnataka Power Corporation Ltd., BangaloreKarnataka Power Corporation Ltd., Bangalore

Goa Ship Yard Ltd., Vasco, Goa.Goa Ship Yard Ltd., Vasco, Goa.

Karnataka Health Department, BangaloreKarnataka Health Department, Bangalore

DRDO, BangaloreDRDO, Bangalore

IGCAR, KalpakamIGCAR, Kalpakam

Indian Space Research Organisation, BangaloreIndian Space Research Organisation, Bangalore

Bhabha Atomic Research Centre, MumbaiBhabha Atomic Research Centre, Mumbai

Head Quarters, Central Command, LucknowHead Quarters, Central Command, Lucknow

Army Force - Jabalpur, KolkattaArmy Force - Jabalpur, Kolkatta

CPWD Training Centre, New DelhiCPWD Training Centre, New Delhi

New Govt. Electric Factory - BangaloreNew Govt. Electric Factory - Bangalore

Fertilisers and Chemicals Travancore Ltd., Cochin.Fertilisers and Chemicals Travancore Ltd., Cochin.

Karnataka Power Corporation Ltd., BangaloreKarnataka Power Corporation Ltd., Bangalore

Goa Ship Yard Ltd., Vasco, Goa.Goa Ship Yard Ltd., Vasco, Goa.

Karnataka Health Department, BangaloreKarnataka Health Department, Bangalore

DRDO, BangaloreDRDO, Bangalore

IGCAR, KalpakamIGCAR, Kalpakam

GOVERNMENT BODIES (CENTRAL & STATE)

GOVERNMENT BODIES (CENTRAL & STATE)

PROJECT PROJECT

IRT (Instant Relaxation Technique)

CENTERING

ARDHAKATI CAKRASANA (Left & Right)

QRT (Quick Relaxation Technique)

VAJRASANA

SASANKASANA

ARDHA/USTRASANA

DRT (Deep Relaxation Technique)

SMET PRACTICES SMET PRACTICES

Global Challenge and Indian

response.

Yoga Research for prevention,

treatment of ailments and promotion

of positive health.

Yoga diet for Professionals.

Group Dynamics for

Corporate harmony

SMET THEORY SMET THEORY

Executive Growth.

Concept & Physiology of Stress.

Stress & It’s Release.

Recognisation is half solution.

SMET THEORY SMET THEORY

All based on the principles of Yoga & Modern Nutrition

SPECIALLY DESIGNED YOGA CUISINE

SPECIALLY DESIGNED YOGA CUISINE

Breakfast, Juice with snacks Lunch, Snacks with juice Dinner

46

AN OVERVIEW OF

RESEARCH ON

‘SMET’

AN OVERVIEW OF

RESEARCH ON

‘SMET’

47

A COMPREHENSIVE STUDY OF CMA COMPREHENSIVE STUDY OF CM A study recording oxygen consumption A study recording oxygen consumption

following the practice of CM by experienced following the practice of CM by experienced practitionerspractitioners

A study measuring autonomic functions, A study measuring autonomic functions, oxygen consumption & respiration and oxygen consumption & respiration and selective attention following the practice of CM selective attention following the practice of CM by relatively less experienced practitionersby relatively less experienced practitioners

A study of two sub-components of CM i.e., A study of two sub-components of CM i.e., Instant Relaxation Technique [IRT] andInstant Relaxation Technique [IRT] and

Deep Relaxation Technique [DRT]Deep Relaxation Technique [DRT]

48

A study recording A study recording

oxygen consumption & oxygen consumption &

respiration following the respiration following the

practice of CM by practice of CM by

experienced practitionersexperienced practitioners

A study recording A study recording

oxygen consumption & oxygen consumption &

respiration following the respiration following the

practice of CM by practice of CM by

experienced practitionersexperienced practitioners

49

23 min - CM

23 min - SH

Pre

Pre

Post

Post

Self as control design

Structure of the sessions for Cyclic Meditation [CM] and Shavasana [SH]

Assessments – Pre & Post

METHODS - METHODS - DESIGN DESIGN METHODS - METHODS - DESIGN DESIGN

50

10.1 % oxygen consumption following 10.1 % oxygen consumption following

the practice of Corpse posture [the practice of Corpse posture [ShavasanaShavasana] ]

32.1% in oxygen consumption following the 32.1% in oxygen consumption following the

practice of oxygen consumption “CM”practice of oxygen consumption “CM”

Depth of respiration with Depth of respiration with breath frequency breath frequency

after the practice of “CM” after the practice of “CM”

Appl Psychophysiol Biofeedback, 2000, Appl Psychophysiol Biofeedback, 2000, 25(4)25(4), 221-227, 221-227..

RESULTSRESULTS RESULTSRESULTS

51

Breath rate decreased 18% after CM Breath rate decreased 18% after CM and 15.2% after SH.and 15.2% after SH.

Breath volume increased 28.8% after Breath volume increased 28.8% after CM and 15.9 % after SH. CM and 15.9 % after SH.

Appl Psychophysiol Biofeedback, 2000, 25(4), 221-227.Appl Psychophysiol Biofeedback, 2000, 25(4), 221-227.

52

CONCLUSIONCONCLUSIONCONCLUSIONCONCLUSION

These results support the idea that These results support the idea that

a combination of yoga postures interspersed with a combination of yoga postures interspersed with

relaxation reduces arousal more than relaxation relaxation reduces arousal more than relaxation

alone does. alone does.

53

A study measuring Heart Rate A study measuring Heart Rate

Variability, oxygen consumption & Variability, oxygen consumption &

respiration and selective attention respiration and selective attention

following the practice of CM following the practice of CM

by relatively by relatively

less experienced practitionersless experienced practitioners

54

5 min pre 23 min – SR 5 min post

5 min pre 23 min - CM 5 min post

Self-as-control design

P300, SLCT

Respiratory and metabolic variables

Heart rate variability

P300, SLCT

METHODS - METHODS - DESIGNDESIGN METHODS - METHODS - DESIGNDESIGN

Structure of the sessions: for Cyclic Meditation

[CM] and Rest in Shavasana [SR]

55

Measures of physiological arousalMeasures of physiological arousal Respiratory & metabolic variablesRespiratory & metabolic variables Heart Rate VariabilityHeart Rate Variability

Measures of attentionMeasures of attention P300 auditory evoked potentialsP300 auditory evoked potentials Six Letter Cancellation TaskSix Letter Cancellation Task

Measures of physiological arousalMeasures of physiological arousal Respiratory & metabolic variablesRespiratory & metabolic variables Heart Rate VariabilityHeart Rate Variability

Measures of attentionMeasures of attention P300 auditory evoked potentialsP300 auditory evoked potentials Six Letter Cancellation TaskSix Letter Cancellation Task

METHODS – VARIABLES STUDIEDMETHODS – VARIABLES STUDIED METHODS – VARIABLES STUDIEDMETHODS – VARIABLES STUDIED

56

Cyclic meditation: 23 min Eyes closed and taped instructions Prayer (0.40 min), IRT (1.00 min), Centering in Tadasana (2.00 min) Ardhakaticakrasana, right side (1.20 min);

a gap (1.10 min) left side (1.20 min); a gap as before (1.10 min)

Padahastasana, (1.20 min); another gap (1.10 min) Ardhacakrasana, (1.20 min); DRT with instructions to relax the body in sequence

(10.00 min)

Rest in Shavasana : 23 min Laying supine with legs apart and arms away from

the sides of the body and eyes closed.s

Cyclic meditation: 23 min Eyes closed and taped instructions Prayer (0.40 min), IRT (1.00 min), Centering in Tadasana (2.00 min) Ardhakaticakrasana, right side (1.20 min);

a gap (1.10 min) left side (1.20 min); a gap as before (1.10 min)

Padahastasana, (1.20 min); another gap (1.10 min) Ardhacakrasana, (1.20 min); DRT with instructions to relax the body in sequence

(10.00 min)

Rest in Shavasana : 23 min Laying supine with legs apart and arms away from

the sides of the body and eyes closed.s

METHODS - METHODS - INTERVENTIONINTERVENTION METHODS - METHODS - INTERVENTIONINTERVENTION

Cyclic meditation session

Pre5 minutes

(eyes closed)

Cyclic meditation ( 23 minutes: eyes closed)Post5 minutes(eyes closed)

D15 minutes

D25 minutes

D35 minutes

D48 minutes

Supine rest

PrayerIRTLinear awarenessStanding upTáãásana CenteringObservation of changes Ardhakaûi cakrásana (Right side)

Observation of changesArdhakaûi cakräsana (Left side)Observation of changesBalance Pädahastäsana

Observation of changesArdhacakrásana Observation of changesLying downLinear awarenessSurface awarenessPart by part relaxation

DRT‘A’ chanting‘U’ chanting‘M’ chantingAUM chantingComing out of bodyMerging with sky SukhásanaPrayer

Supine rest

Shavasana session

Pre5 minutes

(eyes closed)

Supine rest ( 23 minutes: eyes closed)Post

5 minutes(eyes closed)

D15 minutes

D25 minutes

D35 minutes

D48 minutes

Supine rest Supine rest Supine rest Supine rest Supine rest Supine restNote: D1 to D4 = Phases of During state, IRT = Instant relaxation technique (Journal of Indian Psychology, 2002, 17, 46-52) DRT = Deep relaxation technique (Psychological Reports, 2002, 90, 487-494).

METHODS - INTERVENTION METHODS - INTERVENTION METHODS - INTERVENTION METHODS - INTERVENTION

58

Variables Sessions Phases

Pre D1 D2 D 3 D 4 Post

Minute ventilation (liters/min, BTPS)

CM6.84

± 1.008.16***± 1.26

9.15***± 1.86

10.35***± 1.82

7.08± 1.10

5.96***± 0.92

SR6.61

± 1.006.35*± 0.93

6.32± 0.88

6.33± 0.96

6.42± 0.82

6.50± 0.92

Tidal volume(liters, BTPS)

CM0.50

± 0.100.57***± 0.10

0.54*± 0.10

0.61***± 0.10

0.50± 0.09

0.43***± 0.08

SR0.50

± 0.110.48

± 0.090.47

± 0.090.48

± 0.090.47

± 0.070.49

± 0.10

Respiratory rate(cycles/min)

CM15.11± 2.43

15.62± 2.77

18.10***± 3.32

18.25***± 3.45

15.64± 2.75

13.99***± 2.68

SR14.39± 2.80

13.99± 2.67

14.26± 2.84

14.12± 2.77

14.51± 2.49

14.45± 2.66

N = 50, * P <.05, *** P <.001, Post-hoc tests with Bonferroni adjustment,

compared with respective Pre values.

Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.

RESULTS – RESPIRATION RESULTS – RESPIRATION RESULTS – RESPIRATION RESULTS – RESPIRATION

59

Respiratory Rate( Group mean ± SD)

10.00

12.00

14.00

16.00

18.00

20.00

22.00

Pre D 1 D 2 D 3 D 4 Post

States of Recording session

Re

sp

ira

tory

Ra

te (

cy

clic

s/m

in)

CM SR

Respiratory Rate( Group mean ± SD)

10

12

14

16

18

20

22

Pre D 1 D 2 D 3 D 4 P 1 P 2 P 3 P 4 P 5 P 6

States of Recording session

Re

sp

ira

tory

Ra

te (

cy

clic

s/m

in)

CM SR

RESULTS – RESPIRATION RESULTS – RESPIRATION RESULTS – RESPIRATION RESULTS – RESPIRATION

Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.

Variables Sessions Phases

Pre D1 D 2 D 3 D 4 Post

Oxygen consumption (ml/min, STPD)

CM219.93± 21.31

254.58***± 42.86

271.53***± 63.18

341.12***± 56.81

214.55± 31.42

177.28***± 18.14

SR212.83± 26.94

198.64***± 25.88

197.34***± 25.52

197.52***± 26.91

198.72***± 24.04

202.56***± 23.01

Carbon dioxide output (ml/min, STPD)

CM195.12± 20.94

229.85***± 37.55

233.38***± 52.84

288.45***± 49.19

193.56± 29.36

158.45***± 17.44

SR190.56± 24.58

179.61***± 22.94

176.90***± 21.90

176.65***± 24.63

177.96***± 21.23

182.36***± 20.77

Energy Expenditure Kcal/day

CM1517.87± 147.05

1760.63***± 289.84

1876.56***± 438.89

2359.53***± 394.17

1480.54± 223.97

1215.59***± 139.03

SR1472.11± 187.53

1376.99***± 182.04

1367.83***± 177.65

1368.22***± 189.52

1375.73***± 167.79

1396.51***± 175.31

N = 50, * P <.05, *** P <.001, Post-hoc tests with Bonferroni adjustment, compared with respective Pre values.

RESULTS – OXYGEN CONSUMPTION RESULTS – OXYGEN CONSUMPTION RESULTS – OXYGEN CONSUMPTION RESULTS – OXYGEN CONSUMPTION

Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.

61

Oxygen consumption( Group mean ± SD)

130

180

230

280

330

380

Pre D 1 D 2 D 3 D 4 Post

States of Recording session

Ox

yg

en

co

ns

up

tio

n (

ml/m

in, S

TP

D)

CM SR

Oxygen consumption( Group mean ± SD)

130

180

230

280

330

380

Pre D 1 D 2 D 3 D 4 P 1 P 2 P 3 P 4 P 5 P 6

States of Recording session

Ox

yg

en

co

ns

up

tio

n (

ml/m

in, S

TP

D)

CM SR

RESULTS – OXYGEN CONSUMPTION RESULTS – OXYGEN CONSUMPTION RESULTS – OXYGEN CONSUMPTION RESULTS – OXYGEN CONSUMPTION

Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.

62

Sample record of P300 responses Sample record of P300 responses

PRE CM POST CM

Increased amplitude-better attention

RESULTS – SELECTIVE ATTENTION – P300 RESULTS – SELECTIVE ATTENTION – P300

RESPONSESRESPONSES

RESULTS – SELECTIVE ATTENTION – P300 RESULTS – SELECTIVE ATTENTION – P300

RESPONSESRESPONSES

Int J Neurosci. 2006 Dec;116(12):1419-30.

Fz-Front

Cz-Crown

Pz-Parietal

Oz-Back

63

Peak Latency at Fz (group mean + SD)

260

280300

320340

360380

400

CM SR

Recording sessions

Pea

k la

tenc

y (m

s)

Pre

Post

Peak Amplitude at Fz (group mean + SD)

0

24

68

1012

14

CM SR

Recording sessions

Pea

k am

plitu

de (μ

V)

Pre

Post

RESULTS – SELECTIVE ATTENTION – P300 RESULTS – SELECTIVE ATTENTION – P300 RESPONSES FROM FRONT OF THE HEADRESPONSES FROM FRONT OF THE HEAD

RESULTS – SELECTIVE ATTENTION – P300 RESULTS – SELECTIVE ATTENTION – P300 RESPONSES FROM FRONT OF THE HEADRESPONSES FROM FRONT OF THE HEAD

Int J Neurosci. 2006

Dec;116(12):1419-30.

64

*** P <.001, Post-hoc tests with Bonferroni adjustment, Post score compared with respective Pre scores; * P <.05, Wilcoxon paired signed ranks test, Post scores compared with respective Pre scores

Variables States

Sessions

Cyclic meditationN = 40

ShavasanaN = 40

Totalscore

Pre 42.23 ± 7.05 42.50 ± 8.20

Post 52.25*** ± 8.20 48.15*** ± 8.81

Netscore

Pre 41.75 ± 6.71 42.00 ± 7.77

Post 52.15*** ± 8.00 47.70*** ± 8.39

Score for wrong

cancellation

Pre 0.48 ± 0.91 0.50 ± 0.91

Post 0.10* ± 0.30 0.45 ± 0.93

RESULTS – SELECTIVE ATTENTION – CANCELLATION TASK

RESULTS – SELECTIVE ATTENTION – CANCELLATION TASK

Psychol Reports. 2006 [In Press].

SUMMARYSUMMARYPractice Variables studied During Post

Measures of physiological arousal

Respiratory and metabolic variables

Arousal:

VE, VT, RR,

VO2, VCO2, EE

Reduced arousal:

VE, VT, RR, VO2, VCO2, EE

Heart rate variabilitySympathetic activation:

LF, HF, LF/HF, HR

Shift towards vagal dominance:

LF, HF, LF/HF, HR

Measures of attention

P300 auditory event related potentials

Not tested

Enhanced cognitive speed:

Latencies at Fz, Cz and PzIncreased attentional resources:

Amplitude at Fz, Cz and Pz

Six letter cancellation task

Not tested

Improved abilities of sustained attention, visual scanning and a

repetitive motor response: Net sores Reduced probability to be distracted:

Scores for wrong cancellation

Measures of physiological arousal

Respiratory and metabolic variables

Reduced arousal:VO2, VCO2, EE

Reduced arousal:

VO2, VCO2, EE

Heart rate variability No change No change

Measures of attention

P300 auditory event related potentials

Not testedEnhanced cognitive speed:

Latencies at Fz, Cz and Pz

Six letter cancellation task

Not testedImproved attention:

Net sores

66

CONCLUSIONCONCLUSIONCONCLUSIONCONCLUSION

CM (Technique with combination of postures CM (Technique with combination of postures

and relaxation) reduces physiological and relaxation) reduces physiological

arousal more than SR also enhances ability arousal more than SR also enhances ability

to sustain, focus and shift the attentionto sustain, focus and shift the attention

CM (Technique with combination of postures CM (Technique with combination of postures

and relaxation) reduces physiological and relaxation) reduces physiological

arousal more than SR also enhances ability arousal more than SR also enhances ability

to sustain, focus and shift the attentionto sustain, focus and shift the attention

TM Wakeful rest

OM Alertful rest

CM Rest with sustained & selective attention

67

A study of two sub-components of A study of two sub-components of

CM i.e., Instant Relaxation Technique CM i.e., Instant Relaxation Technique

[IRT] [IRT]

&&

Deep Relaxation Technique Deep Relaxation Technique

[DRT][DRT]

A study of two sub-components of A study of two sub-components of

CM i.e., Instant Relaxation Technique CM i.e., Instant Relaxation Technique

[IRT] [IRT]

&&

Deep Relaxation Technique Deep Relaxation Technique

[DRT][DRT]

68

ENHANCES HEALTHENHANCES HEALTHENHANCES HEALTHENHANCES HEALTH

PREVENTION

REHAB

POSITIVE HEALTH

1-24

69

1-24

25 YEARS OF YOGA THERAPY

RESEARCH AT VYASA…

HAS PROVEN THE

EFFECTIVENESS OF SMET

25 YEARS OF YOGA THERAPY

RESEARCH AT VYASA…

HAS PROVEN THE

EFFECTIVENESS OF SMET

70

YOGA OFFERS TOTAL REHABILITATION BY

THE INTEGRATED APPROACH OF

YOGA THERAPY

BRONCHIAL ASTHMA, NASAL ALLERGY etc

- 150000 PATIENTS

DIABETES MELLITUS - 9000

HYPERTESION & IHD - 7500

OPHTHALMIC DISORDERS - 1600

OBESITY, BACK PAIN etc - 25000

YOGA OFFERS TOTAL REHABILITATION BY

THE INTEGRATED APPROACH OF

YOGA THERAPY

BRONCHIAL ASTHMA, NASAL ALLERGY etc

- 150000 PATIENTS

DIABETES MELLITUS - 9000

HYPERTESION & IHD - 7500

OPHTHALMIC DISORDERS - 1600

OBESITY, BACK PAIN etc - 25000

71

LIST OF PAPERSPublished by VYASA

LIST OF PAPERSPublished by VYASA

72

Int J Neurosci. 2006 Dec;116(12):1419-30.

Changes in P300 following two yoga-based relaxation techniques

Sarang SP, Telles S.SVYASA, Bangalore, India.

Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.

Oxygen consumption and respiration during and after two yoga relaxation techniques

Sarang PS, Telles S.SVYASA, Bangalore, India.

Journal of Indian Psychology, 24(2).

Cyclic Meditation – a moving meditation –reduces energy expenditure more than supine rest

Patil, S.P and Telles, S. (2006). SVYASA, Bangalore, India.

73

Psychological Report, 2000, 90, 487-494 Yoga based guided relaxation reduces sympathetic

activity in subjects based on baseline levels.Vempati R.P., and Telles S.

SVYASA, Bangalore, India.

Applied Psychophysiology and Biofeedback, Vol.25, No.4, 2000

OXYGEN CONSUMPTION AND RESPIRATION FOLLOWING TWO YOGA RELATION TECHNIQUES.

Telles S., Satish kumar Reddy., and Nagendra H.R.SVYASA, Bangalore, India.

Applied Psychophysiology and Biofeedback, Vol.25, No.4, 2000

Yoga based isometric relaxation versus supine rest – a study of oxygen consumption, breath rate and

volume & autonomic measures.

Vempati R.P., and Telles S.SVYASA, Bangalore, India.

74

AN EMPIRICAL STUDY OF EFFECTIVENESS OF SMET PROGRAM WITH RESPECT TO EMOTIONAL COMPETENCE OF MANAGERS – AN EMPIRICAL

STUDYSony K., N.C.B.Nath., H.R.Nagendra., Subhash Sharma

EFFECTIVENESS OF SMET PROGRAM WITH RESPECT TO EMOTIONAL WELL BEING OF

MANAGERS – AN EMPIRICAL STUDYSony K., N.C.B.Nath., H.R.Nagendra., Subhash Sharma

Swami Vivekananda Yoga Research Foundation, Bangalore, India.