Each breath we breathe is the gift of life. Conscious breathing is a great way to get in the present, relax, and just BE. Here is a really great exercise to try anytime time you want to take a mental break and de-stress. Right before bed would be an excellent time as well.
Here’s how to do it.
1. You are going to count using a number cycle 5-3-4. This is known as the Pythagorean pattern which is based on a mathematical triangle concept.
2. When you are ready, close your eyes and slowly inhale to the count of 5. Hold it for 3 counts. Then slowly exhale for the count of 4.
That is it. Repeat.
A variation would be to do the opposite: 4-3-5, making the exhaling the longer part of the exercise. As you are exhaling you may hum a long vowel sound like (o-o-o-a-a-a). The vibrations of the sounds we make help us to focus on the exercise and help to relax us more quickly.
Try it. Play with it. I think you will like this one!
Source: The Stress Answer by Dr. Frank Lawlis, P.164