Health Guru shares the BEST breathing exercise that could help prevent a heart attack while we sleep

Nighttime is when the body is supposed to rest, heal, and recharge. But, it is also a vulnerable hour, when silent heart attacks and seizures can strike. According to renowned health guru Dr Mickey Mehta, the heart rarely “attacks” on its own. Instead, it becomes fragile when repeatedly burdened with stress, negative emotions, unhealthy habits, and restless thoughts. To protect the heart during sleep, Dr Mehta suggests a unique breathing practice that calms the mind, relaxes the body, and restores balance within.

Breath is more than just oxygen. Each inhale and exhale shapes how the heart pumps, how the blood flows, and how calm or restless the body feels. When breathing is shallow or irregular, stress hormones rise, blood vessels tighten, and circulation struggles. Over time, this creates conditions where the heart is forced to work harder, even while at rest. Dr Mehta emphasises that breath can be a bridge: connecting the body with inner stillness and helping to prevent nighttime cardiac strain.

Dr Mehta’s recommendation is quite simple. Before going to bed, gently pinch the nose, leaving only a small passage for air to enter and leave. Then, take a slow, deep breath in. Release it fully. Repeat this practice in three cycles of 7 to 21 breaths.

This gentle restriction of air allows the body to retain a small amount of nitric oxide, a natural vasodilator. According to various studies, nitric oxide helps blood vessels widen, improving circulation and easing pressure on the heart. In this way, a few minutes of mindful breathing at night can create a powerful shield of calm for the heart during sleep.

​Science supports what ancient wisdom has long said: nitric oxide is a miracle molecule. It keeps blood vessels flexible, promotes smoother circulation, and reduces clotting risks. When released through deep breathing, it creates a natural state of relaxation. For seniors, especially - who may face stiffness in arteries or higher chances of blockages, this molecule acts like a silent protector, ensuring the heart is not under duress while the body rests.

Dr Mehta reminds us that nighttime breathing is not just about “blowing hot or cold,” but about blowing stress out of the system. With every cycle of this exercise, emotional baggage, hidden worries, and mental fatigue are exhaled. The heart, free from this invisible weight, beats in rhythm with ease. A relaxed mind during sleep translates into stable blood pressure, steady circulation, and a much lower risk of seizures or sudden cardiac episodes. It also enhances cellular repair, improves hormonal balance, supports immune function, and fosters a deep sense of inner calm and emotional resilience.

A heart attack is a circulatory problem that occurs when blood flow to a part of the heart muscle is severely reduced or completely blocked. This blockage is most often caused by the rupture of a plaque (a buildup of fat, cholesterol, and other substances) in one of the coronary arteries, which triggers a blood clot to form at the site. The clot then cuts off the supply of oxygen-rich blood to the muscle tissue fed by that artery. Without oxygen, the affected portion of the heart muscle begins to suffer damage and quickly starts to die, a process that can lead to permanent damage and impair the heart's ability to pump blood effectively. The heart usually continues to beat during a heart attack, but the lack of blood flow makes it a medical emergency requiring immediate treatment to restore circulation and minimize muscle death.
Quick medical intervention, lifestyle changes, and cardiac rehabilitation are essential to recovery and preventing future cardiac events or complications.

This article shares insights from health expert Dr Mickey Mehta. The breathing technique is a wellness practice and should not be considered a substitute for medical treatment. Those with existing heart or respiratory conditions should consult a doctor before trying any new breathing exercises.