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.