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It does not have to sound nice and it will not. Most of us learned early to go quiet when upset, so the throat becomes very good at holding. If a whole sound feels too exposed, start with a long out breath that has a bit of voice in it. Do it somewhere you will not be overheard if that is what makes it possible at all.
'he turned away from them, saying, Alas for Joseph!' (Quran 12:84). Ya'qub's grief comes out of his mouth before it goes anywhere else, and nobody in the story treats that as unseemly.
يوسف
وَتَوَلَّىٰ عَنۡهُمۡ وَقَالَ يَٰٓأَسَفَىٰ عَلَىٰ يُوسُفَ وَٱبۡيَضَّتۡ عَيۡنَاهُ مِنَ ٱلۡحُزۡنِ فَهُوَ كَظِيمࣱ
and he turned away from them, saying, ‘Alas for Joseph!’ His eyes went white with grief and he was filled with sorrow
Qur’an 12:84read it in the library
Translation: M.A.S. Abdel Haleem, The Qur'an, Oxford University Press, 2004.
A systematic review of sleep interventions for people caring for adult relatives found benefits from several approaches including relaxation and massage, while noting how few of the trials were well controlled. Simple self directed practices do seem to help stressed people, and the research behind them is generally weak. Vocalising has not been tested on its own at all.
Fernández-Puerta L, Prados G, Jiménez-Mejías E. (2022). Interventions that Improve Sleep in Caregivers of Adult Care-Recipients: A Systematic Review.. Western journal of nursing research doi
Strength of evidence: one line of research. A single study, or a theoretical account.
Making sound uses the same nerve that runs to your voice box, so it is one of the few ways to reach it deliberately.
Let the corners of your mouth lift about as much as they would if you had just remembered something mildly pleasant. Not a smile anybody would notice.
Keep offering these small practices and people start asking for them. When someone requests one by name, something has changed about who is running their regulation.
Open your mouth and put on a big obvious fake yawn. More often than not a real one follows, and the soft palate lets go with it.