ھەمبەھىرلەنگەن ئاۋاز

Title: Quick Emotional Release & Relaxation for Sleep [Step 1: Settle In – 20 sec] “Lie down comfortably, arms relaxed at your sides or over your chest. Close your eyes. Let your body sink into the bed. Take a deep breath in… and slowly exhale.” Pause 10 sec [Step 2: Slow Breathing – 1 min] “Breathe in through your nose for a count of four… hold for two… exhale gently through your mouth for a count of six. Feel your chest and belly rise and fall naturally.” Pause 20 sec, repeat 2x