1 The Science of Stress And The Art of Managing it By Vishu Hegde Vice President and Head of Quality MindTree Consulting Presented at Bangalore SPIN On 12 th April, 2007

2 Background about the speaker n Electronics & Communication, Computer Science Engineer n 20 years experience in the IT industry n Visited 18 different countries – gained some global insights n Professional roles: è System Engineering & Project Management on LCA Avionics (Military fighter aircraft)) at ADA (aeronautical Development Agency) è Quality Professional at Motorola covering India, Singapore, Japan, Korea, China è Quality professional and part of senior leadership team at MindTree n Interests outside the profession: è Homeopathic practitioner, Physiology (neuroscience, endocrine system, respiratory & circulatory mechanisms) è Ancient Indian Wisdom: Yoga, Pranayama, Meditation, Vedantha è Modern Physics, Quantum Physics, Electro Magnetism è Trekking, Mountaineering, Nature study, Photography, Gymnastics è Classical music, playing Tabala, singing, painting

3 What is Stress? n Stress is a state of Mind n Stress is a mind-body reaction/response to a situation è Fight or Flight instinct

4 Why Stress Happens? n When a situation/condition is not Acceptable to us n When we want to do/get something but are unable n When ego is hurt (feedback, comments, criticism…) n When we loose something which we feel as important n…n… n Stress is mostly due to è Fear (of Future) è Worry (about Past) è And not so much due to Present Moment è “The Future depends on what is done to the Present” - Gandhi n It is always due to the perception of Mind è Different people ‘feel’ different stress levels for the same situations

5 What Happens when Stressed? n Psychology of Stress: Emotional impact è Anxiety è Fear è Depression è Anger è Sadness è…è… n Physiology of Stress è Acidity è Ulcers è Heart ailments è Blood Pressure è Kidney problems è Diabetes è…è…

6 Chain Reaction of Stress: The Negative Spiral Mind perceives threatTriggers animal instinct of fight or flight Adrenalin increases to prepare the body Heart beat increases to supply more food & oxygen to body parts Blood pressure increases Breathing becomes fast & shallow Metabolism increases Stomach readies for processing more food Acidity* increases Overloaded Excretory Systems to clear the toxin Imbalanced Endocrine Systems the chemical factories of hormones, enzymes Imbalanced Emotions Fear, Anxiety, Anger, Depression*… Panic

7 Some Impacts of Sustained and Unmanaged Stress n Brain è Continues to operate in higher Beta state (15 to 26 cycles per second of electrical impulses (EEG)) è Continues to trigger the rest of the body mechanism and create stress n Blood Pressure remains high è High blood pressures can lead to Heart failure, paralysis (due to breakdown of blood vessels in brain)… n Acidity, Ulcer and other digestive problems n Diabetes n Kidney problems due to overload on removing toxins from the body n Reduces immunity and makes body susceptible to diseases n ….

8 Some More Impacts n Human body & mind are a highly complex and integrated system è Each system impacts the other: either positively or negatively n Stress and Mind induced effects on the body are far more harmful than the external pollution è Internal Toxins are far more harmful than external chemical/industrial pollution è Human body has huge number of chemical factories – approximately 6600 different chemicals are produced (scientists/doctors are discovering more) è ISO needs significant change in the globalized knowledge era!

9 Why Allopathic Medicines and Stimulants are not good for managing Stress n Allopathic medicines directly add chemical to the body and interfere with the internal chemical factories è E.g. Taking Antacids for Acidity neutralizes the acid in the stomach. Then body thinks that the acid is not sufficient and starts producing more. è E.g. Anti-depressants suppress the ability of brain cells to generate electric impulses è People taking such drugs for prolonged time become dull n Stimulants like Tobacco, Coffee, Tea, Coco etc. temporarily trigger higher activities è Subsequently body craves for more & more stimulants

10 Then how to manage stress? n Turn it into a Positive Spiral è Break the negative cycle at each point n Some amount of Stress is healthy – it triggers and energizes the system

11 Managing Stress n Root Cause: Manage Mind è Positive Thinking and Attitude è So what? What’s the worst that can happen? Smile at the situation; laugh at yourself è Larger view of life è Story of the Professor and the Jar è Meditation n Build capability to face stressful situations and reduce the impact of stress at physiological level è Yoga è Pranayama n Healthy lifestyle and food habits n Have multiple positive energy sources è Hobbies, interests, active family & social life along with professional life… n Time Management, Planning, Being Proactive & Prepared… è Story of farmer’s servant who sleeps while wind blows è Story of person with a lamp n…n…

12 What does Yoga, Pranayama, Meditation do at Physiological level?...

13 What does Yoga do at Physiological level? n Yogasanas exercise different parts of the body n They combine with breathing n They create flexibility and hollowness, lightness è Postures: Stretch & hold, Compress & hold è Helps in flow of water, food, oxygen, electrical signals and flow of energy in the body n They are Isometric exercises è As against Isotonic exercises of aerobics, gym exercises which help to build muscles which reduce the flexibility & become blockers over a period of time (aerobics are useful to exercise the heart)

14 What does Pranayama do at Physiological level? n Increases absorption of oxygen into the hemoglobin by creating inhale pressure in lungs for osmosis è E.g. Ujjai breath n Increases the removal of carbon dioxide from the blood plasma by creating exhale pressure in lungs for osmosis è E.g. Bastrika pranayam n Increases oxidation and liberation of energy in every cell of the body è Air filter analogy in automobiles n Stimulates nerve tips in lungs which have connection to the brain area (hypothalamus) where Pituitary Gland is situated è Pituitary Gland is the master gland in the endocrine system and has a strong influence on rest of the endocrine glands n Breathing is the key voluntary AND involuntary function è Clue (entry point) to explore the internal world – what ancient Rishi’s discovered

15 What does Meditation do at Physiological level? n Meditation è Takes the brain to Alpha state: electrical impulses of 8 to 14 cycles per second è At deep meditation level (Samadhi state) brain goes to Theta state: electrical impulses of 4 to 7 cycles per second è Leads to deep relaxation n Sudarshana Kriya of Art of Living è Takes the brain to higher beta state è Then takes the brain to deep relaxation è Thus exercises and expands the brain/mind capacity n Mind rules the body è Mind  Nervous system  Endocrine system  rest of the body function

16 Importance of Endocrine System Metabolism Master gland Controls all other glands Adrenalin: heart rate, blood pressure Body rhythm Insulin: blood sugar, energy Immune system n Enzymes produced by Endocrine glands influence every cell, organ and function of the body n They regulate mood, growth, metabolism, tissue function, sexual & reproductive processes

17 Chain Reaction of Managing Stress: The Positive Spiral Mind peaceful, joyfulTriggers hope, optimism, Positive feelings Adrenalin normal to prepare the body Heart beat normal to supply normal food & oxygen to body parts Blood pressure normal Breathing becomes slow & deep Metabolism normal Stomach readies for processing normal food Acidity normal Normal Excretory Systems to clear the toxin Balanced Endocrine Systems the chemical factories of hormones, enzymes Balanced Emotions Energetic, Enthusiastic, Positive……. Calm Confident Composed

18 Clinical Research Results… Ref: Art Of Living Research with AIIMS, NIMHANS Increased alertness and deeper relaxation of mind Reduced tension and stress

19 Clinical Research Results n Improved immunity n Increase in good cholesterol and decrease in bad cholesterol n Decreased depression

20 Beyond Physiology… The Energy System

21 Human Body as the Energy System n Modern Science & Medicine consider human body as merely electro-chemical, electro-mechanical and physical phenomena n Ancient Indian & Eastern Spiritual Sciences consider it as an Energy System è Universal Cosmic Energy (everything is common at atomic level) è Yoga – union of body, mind and spirit è Raja Yoga – Chakras and Naadis è Reiki (which means life force in Japanese; Started by Dr. Mikao Usui a doctor and Buddhist monk during 1860s) è Thai Chi, Acupressure, Acupuncture (originated in China) è Homeopathy (Started by Dr. Hahnemann a doctor in Germany during 1800s)

22 Chakras: Energy Centers n Chakras are situated near the key endocrine glands and nerve groups (plexus) n Wireless connection to brain; Connection to Cosmic universal energy Chakras

23 Chakras and Naadis: Wireless Connection to Brain n World seen through the 5 sensors (wired connection) is narrow band: gross, inert, matter world n World seen through Chakras & Nadis (wireless connection) is broad band: subtle, dynamic, energy world

24 Science of Homeopathy: Medicine of Energy System n Basic principle: what causes disease cures the disease also when given in the potenticized form n Homeopathic medicine preparation è Potencization through the process of tritration è Transfer of atomic vibrations to the base substance. Not even a single molecule of medicinal material will be present according to Avogadro number n Curing principle è Right medicine creates energy vibrations in the human system (resonance principle) è This increases the energy level to improve the health conditions è Typically causes initial aggravation and subsequently cures with oscillations è Cures inside-out: Mind  Emotional level  Physical level è Mind & Emotional symptoms are the key for diagnosis

25 So, to be “Successful”….

26 What is “Success”? n The definition I liked most: è “The measure of Success is the number of joyful smiles per day every day” – Shri Shri Ravishankar n Life is full of choices; The choices one makes determine one’s life – they are like cross-roads è IQ < EQ < AQ < SQ : determine what choices one makes è Life is 10% what happens and 90% how we react to it n Manage Mind è Healthy mind FOR a healthy body è It is mind, and not body, that differentiates the leader from the rest è Positive Energy is most fundamental to any Leader è Mythology: Shiva: churn the ocean to get Amrita (immortalizing nectar); hold the poison but give out the nectar to others.

27 The Vicious Cycle n People spend half of their life pursuing money as the highest priority and loose health in that process. n In the remaining half they spend that money trying to regain the health Priority 1) Pursue money 2) Pursue fame Loose healthLoose joyLess creativeLess AccomplishmentLess RecognitionLess Money More stress on the priorities

28 Make it a Virtuous Cycle n Pursue health (mind+body) and knowledge (universal knowledge) then money & fame will follow as a byproduct n Caution: This can not become an excuse for escapism è Story of the praying villager Priority 1) Pursue health 2) Pursue knowledge More joyMore creativeMore AccomplishmentMore RecognitionMore Money Continue stress on the priorities

29 Don’t believe me… Explore Experiment Experience … But do not wait for proof n Modern Science (“Matter” Science): è Sees matter in life* è Proof first, then belief/trust comes n Spiritual Science (“Energy” Science): è Sees life in matter* è Belief/Trust first, then proof comes

30 Conclusion: A personal prescription n Practice Yoga & Pranayama (and Meditation) everyday* è Life will change at the most fundamental level è Art Of Living workshop is one of the best in my exploration è Combines Raja Yoga, Karma Yoga (Service: Jesus), Bhakti Yoga (Devotion: Narada, Chaitanya…), Jnana Yoga è Practical for family & social life, professional life and spiritual life n Use Homeopathy for chronic or hereditary health problems to strengthen the positive spiral è Spare Allopathic medicines/surgery for emergencies n Become better individuals and better leaders

31 Some references… n On Homeopathy and Physiology è The Science of Homeopathy – by Dr. John Vikolthas è Homeopathy Materia Medica – by Dr. Boericke è Dr Padmanabhan è Human Anatomy & Physiology – by Dr. David Le Vay n On Reiki è Healing through Reiki – by MK Gupta n On Modern Science è Scientific American – Mind è Modern Physics – by Arthur Beiser

32 Some more references n On Ancient Indian Wisdom è Art Of Living è è Vedantha literature from Ramakrishna Mission è Celebrating Silence – by Shri Shri Ravishankar è Efficacy of Raja Yoga – Shri Ramachandra Mission è Raja Yoga, Bhakti Yoga, Jnana Yoga, Karma Yoga – Swami Vivekananda è Patanjali Yoga Sutra n At Behavioral level è Stop Worrying and Start Living – by Dale Carneige è Emotional Intelligence – by Daniel Goleman è The Monk Who Sold His Ferrari – Robin Sharma è You can win – Shiv Khera è Power of Positive Thinking…… and so on

33 Social & Family Life Professional Life Spiritual Life YinYang – the balance Relish a Wholesome & Holistic Life

34 Safe Harbor: Religion vs. Spiritualism Spiritualism is a true science, science of nature/universe – it includes modern science & beyond and is much more holistic than modern science. But unfortunately the rationales behind them are not fully understood (disconnected). When the SPIrit behind spiRITUAL is lost, only the rituals remain – then it becomes religion, fanaticism. Truly, spiritualism starts where religion ends. Just for example, Sanskrit gets associated with Hindu religion. But Sanskrit is such a scientific language that every alphabet (sound) is designed to produce certain vibrations in the internal energy system of human beings (what I mentioned about in the Raja Yoga). If we observe each alphabet in Sanskrit from A, AA, E, EE… to Ka, Kha, Ga, Gha,… to Cha, Chha, Ja, Jha,….we can see that they begin from pit of the stomach (diaphragm) and come up to lip (like Pa, Pha, Ba, Bha, Ma). Then the words formed out of such alphabets like Hari produce different vibrations – ‘Ha’ produces vibrations in the naval region where Solar Plexus (certain nervous centers) exists and where endocrine glands like Adrenal and Pancreas exist; ‘Ri’ produces vibrations in hypothalamus where Pituitary and Pineal glands exist. So, people were named as Hari and when people call them by the name Hari, they get benefited. This is just a small example. The ancient Indian (and Eastern) Wisdom had integrated everything (language, music, dance, culture, medicine, lifestyle…) around that spiritual science – which treats this entire universe (including the human beings) as energy systems. Those roots are lost. There is a great need and potential to bring them to the contemporary world (like what’s happening for Yoga at a physical level) while pursuing the modern science/technology. This will be a great complementary and convergence approach.

35 Back up slides

36 Anatomy of Consciousness according to Yoga n Human Consciousness perceives this world through 10 faculties è External : 5 sensors è Eyes (see), Ears (hear), Nose (smell), Tongue (taste), Skin (touch) è Internal: 5 faculties è Mind, Intellect, Memory, Ego, Self n Transcending all the sensors and the faculties and experiencing the Self is the true realization and aim of Yoga è Experiencing the complete nature/universe – ‘broad band’ science

37 Maslow's hierarchy of NeedsService model in Ancient Wisdom n Jnaana Daana (Donate Wisdom - Guru) è Makes the person figure out the living n Vidya Daana (Teacher) è Teaches person how to live n Jeeva Daana (Doctor – give life) n Anna Daana (Donate food/money) Jnaana Daana is considered as the highest form of Service