Ismail Londt – Body and Breath. For those leading Tarwh. Suggestions reminders advice.

Body and breath. Your body stores all your attention, and if you do

not release it correctly and regularly, it may impede how you

perform, how you feel and how you think. If you are not doing

regular exercises or playing some sport, then you need to

consciously

relax your muscles, stretch your muscles and aim for some good

quality sleep. How do you relax your muscles? By being aware of

your posture. Shoulders should not be raised. You should not be

hunched over, etc. You with me, and you can try to use some muscle

reluctance spray or some balm, or take a nice hot shower regularly

at night before you sleep, just to relax your muscles, allow the

water to massage your body,

if that's if you're not able to get a physical massage, and then

stretching your muscles, consciously, stretching your neck

muscles, you know, holding it to The count of 10 or 15 on each

side, stretching your shoulder muscles with me, outward and

inward, stretching your your your back and your sides and your lower

lower back, bending over, holding it and back and forth. Search

online for conducive muscle stretches. It's important to

release that tension and to keep your muscles nice and pliable and

soft and then good quality sleep. If your sleep is disturbed, that's

a problem. It's going to take its toll. It's going to affect your

level of concentration and performance overall. Do not drink

any caffeine or take anything. Do not avoid sugars. Also, before you

go sleep, going to keep you awake or disturb your sleep, unless

you're extremely deep sleeper, but try chamomile tea, avoid the

sugars too late, etc. And if you're not sleeping enough at

night, take a nap in the afternoon as well, if you can try, try some

power naps. So

to relax, it's extremely important not to keep the tension in your

body. Make a conscious effort, relax the muscles, stretch the

muscles and aim for quality sleep. Breath. Breathing correctly also

helps you relax. Okay, breathing deeply, diaphragm out, making

enough space for your lungs to expand and fill also relaxes you

try box breathing, breathe into the count of four, hold to the

count of four, exhale to the count of four and then pause to the

count of four before you inhale again. That cycle can increase to

fives and sixes and sevens, and that practice alone will relax

you. Breathing in deeply also helps your energy level. And then,

thirdly, breathing in with your nose naturally with the speed at

which we recite, we inhale with our mouths and continue. You know,

whatever we are to recite. But the problem is, the more we do that,

the sooner our throats and mouths will become dry, and that will

affect our vocal production, sound production. So if you can try to

inhale through your nose, even if it's not all the time, even if

it's simply before you start al Fatiha, inhale, recite, if you

happen to take inhale later through your mouth. Okay, but

before you before you start your section, your recited section for

the raka again in your nose, through your nose, and then

continue. The more you can, the better, because your nose is a

natural humidifier, leaving and keeping your mouth and your throat

moist and wet. Which is which is important, all of the best was

Salaam Alaikum, Muhammad Allah Abu.