Scientific studies and researches about CM and SMET:

A. Reduction in the occupational stress levels:

A study on SMET, reported decrease in occupational stress levels and baseline autonomic arousal in managers, showing significant reduction in sympathetic activity. The mechanisms underlying beneath the decrease in occupational stress levels can be related to decreased autonomic arousal i.e. sympathetic activation, as well as psychological factors. These results support the idea that a combination of Yoga postures with supine rest reduces the energy expenditure as compared to supine rest alone (Vempati, R. P., and Telles, S. (2000)). In a similar study correlating CM and heart rate variability, a two-day CM program decreased occupational stress levels and baseline autonomic arousal in 26 asymptomatic, male, middle managers. Significant reduction in sympathetic activity was also noticed (Subramanya, P., and Telles, S. (2009)).

B. Reduced sympathetic arousal and restored homeostasis, autonomic and respiratory variables:

Studies on CM have mentioned that sympathetic activation occurs predominantly during the initial Yoga posture phases of CM. And after CM, sympathetic arousal will be reduced and homeostasis will be restored. Hence CM brings a shift towards sympathovagal balance in favour of parasympathetic dominance during sleep (Patra, S., and Telles, S. (2010)).

In a previous study, heart rate variability (HRV) was studied in 42 male volunteers during CM and supine rest (SR) sessions. The high frequency (HF) power of the HRV increased during both CM and SR practice, and it also showed the increase in vagal tone. However, there was a marginally greater increase during CM (4.4 %) compared to SR (1.0 %). In the same study, the low frequency (LF) power which correlates with sympathetic activity was significantly less during both CM (1.8 % decrease) and SR (0.3 % decrease).

The study showed parasympathetic dominance. The exact mechanism underlying the effect of CM on the autonomic nervous system is difficult to determine. The effect may be brought about by reduced cortical activity, which in turn may modify the activity at the level of the hypothalamus (Sarang, P., and Telles, S. (2006)). An earlier study on 35 male volunteers (between 20- 46 years of age) showed a significant decrease in oxygen consumption and increase in breath volume. They were recorded after guided relaxation that was practiced for 10 minutes, compared to the equal duration of supine rest. During guided relaxation, the power of the LF (Low Frequency) component of the heart-rate variability spectrum reduced, whereas the power of the HF ( High Frequency)component increased, proving the reduced sympathetic activity (Vempati, R. P., and Telles, S. (1999)).

More recently, a study on 30 male volunteers (20 to 33 years) showed a decrease in heart rate (HR), low frequency power (LF power), LF/HF ratio, and an increase in the number of pairs of Normal to Normal RR intervals differing by more than 50 ms divided by total number of all NN intervals (pNN50) following the practice of cyclic meditation (CM). It suggests on a shift towards sympatho-vagal balance in favour of parasympathetic dominance during sleep (Subramanya, P., and Telles, S. (2009)).

C. Better cognitive functions, attention, electrophysiology and performance in cancellation task:

Earlier studies showed that despite of the changes of parasympathetic dominance following CM, there was a decrease in the P300 peak latency and an increase in the P300 peak amplitude when the P300 was obtained using an auditory oddball paradigm. The P300 component of event-related brain potentials (ERPs) is generated when persons attend to and discriminate stimuli which differ in a single aspect (Sarang, S. P., and Telles, S. (2006)). More recently, middle latency auditory evoked potentials (0-100ms range) were examined in 47 male volunteers before and after the practice of CM which has resulted in prolonged latencies of evoked potentials generated within the cerebral cortex, supporting the idea of cortical inhibition after CM. The studies cited above were conducted using the self-as-control design.

The mechanism by which CM may improve attention while reducing sympathetic tone may be related to increased proprioceptive input (during the practice of āsanas) to the Reticular Activating System (RAS), which in turn keeps cortical areas receptive and active. This is difficult to understand as generally increased alertness and vigilance is associated with an increase in sympathetic tone (Subramanya, P., and Telles, S. (2009)). In an earlier study, the effect of CM practice on performance in a letter cancellation task, was assessed in 69 male volunteers (whose ages ranged from 18 to 48 years). There was improved performance in the task which required selective attention, concentration, visual scanning abilities, and a repetitive motor response following CM.

The results were interpreted to suggest that the improved performance after CM shows that, the practice not only globally enhances performance but also selectively reduces the probability of being distracted. As described above, this may be via increased proprioceptive input to the reticular activating system (Sarang, S. P., and Telles, S. (2007)). A study was performed with the aim of looking at changes in certain measures of heart rate variability after the practice of CM in women. Certain time domain, frequency domain and a nonlinear measure of heart rate variability were studied in women following a meditative practice called cyclic meditation. The time domain measure called pNNx is shown to be useful in distinguishing between the meditative state and a normal resting state. The nonlinear measure studied is the sampling entropy. It shows that there is an increase in the sampling entropy in the meditative group as compared to the control group (HyorimAn, Ravi Kulkarni, R Nagarathna and H. R. Nagendra (2010)).

A previous study assessed the performance in 57 volunteers (all male, M age = 26.5 yr., SD = 4.6) in three tasks, viz., a digit-letter substitution task (DLST), a letter-copying task, and a circle-dotting task. DLST scores and scores for letter-copying and circle-dotting tasks improved significantly after cyclic meditation; the same scores also improved after supine rest. From the results it was difficult to conclude whether improved DLST scores after cyclic meditation were due to better information processing speed or improved motor speed (Subramanya, P., and Telles, S. (2009)).

D. Intelligence Quotient:

Studies showed that, wrong cancellation scores decreased after CM or SR. It depends on selective attention and memory. CM seems to improve DLST (Digit - Letter Substitution Task) performance considerably. Magnitude of improvement was greater after SR (7.85%) as compared to CM (3.95%) (Balaram, P. and Nagendra, H. R. (2009)). Studies were conducted to investigate the effect of two yoga-based relaxation techniques, namely, cyclic meditation (CM) and supine rest (SR), using the Six Letter Cancellation Task (SLCT). The magnitude of change was more after CM than after SR in the net scores (14.5 versus 11.31%). Both CM and SR led to improvement in performance, as assessed by SLCT, but the change caused by CM was larger than SR (Balaram, P., and Nagendra, H. R. (2010)).

E. Emotional Quotient:

Effectiveness of Self- Management of Excessive Tension (SMET) programme on emotional well-being of managers was studied.. In this study, Emotional Quotient was used as an indicator for emotional well-being. SMET intervention contributed to the betterment of emotional well- being of the managers (Sony Kumari, N.C.B. Nath, and Nagendra, H. R. (2007)). A study was made on 170 middle and top class employees from "Salora" Company, the age range were between 25 to 50 years ages, to explore the relationship between E.Q. (Emotional Quotient) and Gu?a Typology/ H.Q.Q. (Human Quality Quotient). One month intervention of SMET program was used. The results of this investigation indicated that there was no correlation between E.Q and Gu?a Typology/ H.Q.Q. (Human Quality Quotient) of the managers.

Managers with dominance of ‘Sattva Gu?a’ in their personality traits are happier, healthier and more successful in their relationships which are signs of high EQ. These benefits indicated the importance of Yoga based life style and stress management programs as an integral element in improving ME (Managerial Effectiveness) in organizations. The SMET program has showed to improve the measures of EQ (Sony Kumari, N. C. B. Nath, Nagendra, H. R., and Subhasha Sharma. (2008)).

Emotional intelligence quotient (EQ) in managers undergoing yoga-based Self Management of Excessive Tension (SMET) program were assessed. 72 managers participated in this study. The data analysis showed 72.02% significant increase in EQ. The results suggest that participation in a SMET program was associated with improvement in EQ and may have implications for "executive efficiency" (Ganpat, T. S., and Nagendra, H. R. (2011)).

F. Sleep structure and polysomnography:

CM has many components which may facilitate sleep such as increased physical activity, muscle stretching, interception, and guided relaxation. In a recent study, whole night polysomnography measures and the self-rating of sleep were assessed during the night following a day in which 30 male volunteers practiced CM twice (approximately 22:30 minutes each time). This was compared to another night when they had two, equal duration sessions of supine rest (SR) on the preceding day. The percentage of slow wave sleep (SWS) was significantly high of the night following CM practice than of the night following SR.

The percentage of rapid eye movement (REM) sleep and the number of awakenings per hour were less. The participants’ subjective rating of sleep was also better following CM compared with the other recording day, after SR. Hence this study suggested that the practice of cyclic meditation twice a day appears to improve the objective and subjective quality of sleep on the following night (Patra, S., and Telles, S. (2009)).

G. Overall managerial effectiveness:

A study was made to assess the effect of Self- Management of Excessive Tension (SMET), on brain wave coherence. Brain wave recordings were taken with Brain Master 2 Channel EEG (version-2.0). The subjects for the study were 72 corporate executives, referred from Oil and Natural Gas Corporation Limited (ONGC). EEG data was recorded on the first and sixth day of 5 days SMET program. Taken together, these results suggest that participation in a SMET program was associated with improvement in emotional stability and may have implications for 'Executive Efficiency'. On the whole, significant increase in cognitive flexibility, intelligence and emotional stability were attained by following SMET (Ganpat, T. S., and Nagendra, H. R. (2011)).

H. Metabolism and O2 consumed, memory and anxiety:

CM practice has shown a significant decrease in oxygen consumption and an increase in breath volume, suggesting a reduced sympathetic activity. CM showed a reduction in the physiological signs of anxiety (Telles, S., Reddy, S. K., and Nagendra, H. R. (2000)). An earlier study on oxygen consumption showed that a particular period of CM significantly reduced overall oxygen consumption to a greater degree (32.1%) than supine rest of the same period . This study also showed that after the practice of CM, oxygen consumption decreased by (19.3 %) compared to following SR (4.8 %). Also, the change in oxygen consumption suggested that after the practices (but not during) there was a period of physiological relaxation which was more after CM compared to SR (Sarang, P. S., and Telles, S. (2006)).

The energy expenditure (EE), respiratory exchange ratio (RER) and heart rate (HR) of 50 male volunteers were assessed - before, during, and after the sessions of CM and similar sessions of supine rest. CM reduced the energy expenditure more than supine rest alone. The studies cited above were conducted using the self-as-control design. Reduction in oxygen consumption due to CM practice could be related to decreased oxygen consumption by the brain and the skeletal muscles (which are probably more relaxed with the practice of CM) (Sarang, S. P., and Telles, S. (2006)). In a recent study 57 male volunteers the immediate effect of CM and SR were studied on memory and state anxiety. A cyclical combination of yoga postures and supine rest in CM improved memory scores immediately after the practice and decreased state anxiety more than rest in a classical yoga relaxation posture (shavāsana) (Subramanya, P., and Telles, S. (2009)).

I. Emotional dynamics of managers:

A study examined the possibility of enhancing emotional competence (EC) along with emotional Intelligence (EI) through Self-management of excessive tension (SMET) program. This study focused on measuring the level of emotional competence by using SMET program on a sample consisting of 163 employees. This study clearly indicated that SMET intervention contributed to better EI & EC. The participating executives reported improvement in efficiency at work. In addition they have experienced other benefits like reduction in blood pressure, sleep decreases in the consumption of the tranquilizers, clarity in thinking, and relaxed feeling in action (Kumari, S., Hankey, A., and Nagendra H. R. (2013)). In another study, SMET intervention has again proved to contribute to significant enhancement of emotional competence level of the managers (Sony Kumari, N.C.B. Nath, and Nagendra, H. R. (2007)).

J. Electrodermal assessment:

This study evaluates the impact of a 5 day stress management programme (SMET) for managers as measured by AcuGraph3 - ‘Digital Meridian Imaging’ system. Forty five volunteers (both female & male) employees from a large Indian corporation, aged between 30 and 50 years were selected for the study. The 5 days SMET intervention increased overall ‘Prā?ic’ energy in the main acupuncture meridian channels. The program significantly improved overall chi (Chinese term) energy. Chi energy would increase, both in individual meridians and overall (Meenakshy K. B. , Alex Hankey, HongasandraRamarao Nagendra. (2014)). K. Mood states of managers: A study was conducted to evaluate the effect of 5 days yoga based Self-Management of Excessive Tension (SMET) on profile of mood states of managers.

Seventy seven managers were recruited from Oil and Natural Gas Corporation (ONGC) for the study. The negative moods were significantly reduced following SMET program. Whereas positive moods improved. This intense five days yoga based SMET program, enhanced the profile of mood in managers (Rabindra M.A., Pradhan B. and Nagendra H.R.,(2014)).

L. Leadership development in managers:

A five day Self- Management of Excessive Tension (SMET) program was conducted for assessment of 62 managers in Oil and Natural Gas Corporation (ONGC). According to the five layer model as in yoga theory, it was believed to facilitate improvements in qualities required for leadership development in managers. A significant improvement in the attributes of the managers was observed in the results. A five days SMET intervention with an insight of group dynamics & executive growth along with the practices proved to bring about a significant trend in scores which suggested that SMET as part of Yoga could be an effective tool for managing stress and hence enhancing managerial leadership (Padmavati Maharana ,Dr Sanjib Patra , Dr. T M Srinivasan, Dr. H R Nagendra,. (2014)).

M. Health and Personality Traits and Attention of Managers:

A study was conducted to examine the effect of Stress Management Programme, SelfManagement of excessive Tension ( SMET) on the managers of ONGC (Oil and Natural Gas Corporation), a large public sector unit in India. 62 managers underwent a residential training on stress management for 5 days at SVYASA, Bengaluru, India. It was observed that significant improvement in health and personality traits ( increase in positive and decrease in negative traits) were recorded (Rabindra Acharya, Balram Pradhan and H. R. Nagendra (2017)). JAC : A JOURNAL OF COMPOSITION THEORY Volume XIII, Issue VII, JULY 2020 ISSN : 0731-6755 Page No:53 19 Effect of SMET Programme showed to improve the attention of top line managers in another study (Shatrughan Singh and Nagendra, H. R. (2012)).

Benefits of SMET: (based on previous researches)

1. Deep Rest induced in 30 minutes

2. More than six hours of good sleep

3. Reduced number of hours needed for sleep

4. Improved efficiency

5. Improved effective time management

6. Reduced absenteeism and hospital admissions

7. Reduces BMR (Basal Metabolic Rate) working with a fresh body and mind by managing time better)

Advantages of SMET Program:

This methodology has been formulated after years of in-depth study and research into actual case histories by highly qualified doctors and yoga experts. Professionals need sensitivity, brilliance and creativity. But in the process of career advancement one’s stress levels rise and this ultimately leads to deteriorating health. Also any activity related to computer leads to Musculoskeletal, Emotional and Visual problems. With SMET all these issues can be avoided or managed if they occur.

Over the last 25 years, these programs have been conducted at various business houses, factories, industries, and educational institutions, management development institutions and for the common public in general. Course participants have experienced deep relaxation resulting in great calmness of mind and body during the programs. Preliminary investigations have demonstrated the efficacy of this program in handling stress effectively.

The program ushers in a new era in that, it brings about a ‘Turn around’ in the participant’s outlook, both official and personal and propels him along the path of progress towards efficiency, physical & mental equipoise. SMET improves the sharpness of the mind which is the decision making machinery, by inculcating techniques that help one to go to deeper and subtler levels of consciousness and gain mastery over the mind. It helps to provide the much needed - but denied unwittingly - relaxation to the body-mind complex and to break the shackles of baser thoughts besides elevating one to unlimited expansiveness of understanding - Dr. H. R. Nagendra of S-VYASA university, Bengaluru ; founder of this module.

Conclusions:

It is advisable that each and every individual must and should go through the SMET program to over- come all his/her draw backs, negativities, health issues or ailments, some physical or mental disorders and many problems of such kinds. SMET helps in overall development of an individual and to be successful in reaching individual as well as organisational goals. It also helps in achieving all the aspirations firmly without any confusions. All these things join together for the uplifment of an individual along with the organisation and will flourish for a long time, becoming a trend setter or a model for others to follow.

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