Deep breathing exercises are widely recommended for their calming effects, but can they also help prevent serious cardiac events like heart attacks, especially at night? According to holistic wellness coach Dr Mickey Mehta, they can.
“The risk of death could be higher during sleep because emergency response often arrives too late. But there’s something you can do to help prevent it—taking deep breaths before bed,” he claimed in an Instagram post.
Heart attacks happen when there is a sudden blockage of blood flow to the heart muscle, often due to plaque buildup or rupture in the coronary arteries, explained Dr Krishan Yadav, senior consultant in interventional cardiology, Yatharth Super Speciality Hospital, Noida Extension.
While sleep usually brings lower heart rates and reduced blood pressure, certain risk factors can still make heart attacks a possibility, even during rest. For some individuals, undetected episodes of arrhythmia (abnormal heart rhythms), untreated high blood pressure, or underlying cardiac issues may lead to nocturnal heart attacks. Additionally, conditions like sleep apnoea—where breathing stops momentarily—can trigger a heart attack in those vulnerable due to the heart’s added strain to maintain oxygen levels.
Who is most at risk of a heart attack in their sleep?
Some people are more prone to heart attacks while asleep due to pre-existing health conditions and lifestyle factors, said Dr Yadav. High-risk groups include:
- Individuals with a history of heart disease or prior heart attacks
- People managing high blood pressure, high cholesterol, or diabetes
- Those with lifestyle risk factors like smoking, obesity, or lack of exercise
- Individuals with sleep apnoea, a condition known to disrupt sleep and increase heart strain
- People experiencing high levels of stress or those with a family history of early cardiac events
Can deep breathing before bed lower the risk?
Deep breathing activates the parasympathetic nervous system, which can help counteract stress-induced blood pressure spikes. However, while deep breathing benefits heart health, it’s not scientifically proven to prevent heart attacks on its own, especially for those at high risk.
According to Dr Yadav, effective heart attack prevention requires a holistic approach, including regular medical checkups, prescribed medication, a healthy lifestyle, and managing existing heart conditions. Deep breathing can support these efforts but should not replace them.
Incorporating Deep Breathing in a Heart Health Plan:
- Regular Health Monitoring: Keep track of blood pressure, cholesterol, and blood sugar levels.
- Healthy Diet: Eat a diet low in saturated fats, high in fiber, and rich in fruits and vegetables.
- Exercise Regularly: Physical activity strengthens the heart and improves blood flow.
- Manage Stress: Besides deep breathing, meditation and yoga can reduce stress.
- Avoid Smoking and Limit Alcohol: These are key risk factors for heart disease.
Deep breathing is a valuable tool in a comprehensive heart care plan, but it should be one part of a multifaceted strategy for heart health.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.