@the.noor22: #kalar #sulaymaniyah

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Saturday 31 October 2026 16:15:38 GMT

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ARMAN-SILEMANI💔🔒 :

Sarkawtw bit

2026-11-01 11:07:04

0

....... :

Kalar gyan azizi dl

2026-11-01 20:19:30

0

Kura Kurd :

بياسة خوش كةلار

2026-11-01 01:25:37

0

Arsh🤎 :

لەم رۆژەیا متمانە کردن بە مرۆڤەکان خراپترین هەلەیە کەپەشیمان ئەبیتەوە لئی🙂💔

2026-11-01 00:09:05

2

aryan :

ئامۆزای لەدل شیرین

2026-11-01 10:26:00

1

Hallkawt garmiany :

قسەیەکی زۆر جوانە

2026-11-01 07:49:28

0

choma🦂 :

baxwa waya

2026-11-01 10:47:30

0

Didar :

ئەو شەقامە و هەزار یادگاری💔🌚

2026-11-01 19:53:56

0

💥rebar kr⚡ :

🖤🥀

2026-10-31 22:47:44

1

Ayub trucks :

Rasta

2026-11-01 14:21:55

0

SHADE✨ :

2026-11-01 10:02:44

0

ئارام کەلاری :

2026-11-01 05:38:03

0

ayub.2444 :

2026-11-01 20:37:51

0

sarpil zangana :

2026-11-01 08:51:57

0

Shwsha :

🥰🥰🥰

2026-10-31 17:59:06

2

Rozha :

👏🏻💛

2026-10-31 18:30:04

2

𝙎𝙝𝙖𝙯𝙖𝙙 𝙘𝙧o𝙬𝙣⭐️⭐️ :

.

2026-11-01 04:25:49

1

Shwsha :

❤️❤️❤️

2026-10-31 17:59:01

1

Shwsha :

🔥🔥🔥

2026-10-31 17:59:04

1

Hiwa :

🥰🥰🥰

2026-11-01 14:29:13

0

Hasan Luqman :

🌸

2026-11-02 05:06:37

0

بلا كلاري :

🖤🖤

2026-11-01 09:26:51

0

Hersh Nawzad :

🌹🌹👌

2026-11-01 11:27:44

0

Hamaaaa :

👏🏼🤍

2026-11-01 08:38:46

0

Muhammad :

🌹🌹🌹

2026-11-01 05:13:21

0

To see more videos from user @the.noor22, please go to the Tikwm homepage.

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Box Breathing Timer | 4-4-4-4 for Daily Breathwork A guided box breathing timer using the classic 4-4-4-4 rhythm. Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. Four equal sides, one steady rhythm. The Rhythm: Inhale: 4 seconds Hold in (lungs full): 4 seconds Exhale: 4 seconds Hold out (lungs empty): 4 seconds Box breathing has ancient roots in yogic pranayama, where it is known as “sama vritti,” or equal breathing. It was later popularized in modern breathwork and is now widely recommended as a daily practice for stress and anxiety relief, as well as an in-the-moment tool for acute stress. At 3.75 breaths per minute, this pattern falls within the slow-breathing range research has linked to lower heart rate and improved nervous system balance. Try this when: • You want to build a daily breathwork habit • Stress or anxiety is building • You need to sharpen focus before a task • You want to stay composed under pressure By breathing in for 4 seconds, holding for 4, exhaling for 4, and holding for 4, you activate the part of your nervous system that reduces stress and brings your body into balance. While this timing works for many, you might find a slower or faster pace feels better. With the Pocket Breath Coach app, you can easily adjust the breathing pattern to fit what works best for you. To download the app, go to https://PocketBreathCoach.com, or search for Pocket Breath Coach in the App Store or Google Play. Breathing Tips Nose or mouth? Go with what feels most comfortable. Many people find this helpful: • Breathe in softly through your nose • Breathe out through your mouth, like you’re gently blowing on hot food to cool it down • Or breathe in and out through your nose if that feels better Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. Let your shoulders drop and stay relaxed the whole time. Breathe in deeply, but never so full it hurts. Calm, not forced. How long should you do this? Do what feels good. Most people enjoy 1 to 20 minutes at a time. If you’re new to breathing exercises, start with a minute or two and see how you feel. Breathing in a slow, steady rhythm signals safety to your nervous system. It activates the parasympathetic “rest and digest” response. Muscles relax, heart rate drops, the mind quiets. With regular practice, you can feel calmer, think more clearly, and drift off to sleep more easily. Disclaimer: For info and education only, not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.

Box Breathing Timer | 4-4-4-4 for Daily Breathwork A guided box breathing timer using the classic 4-4-4-4 rhythm. Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. Four equal sides, one steady rhythm. The Rhythm: Inhale: 4 seconds Hold in (lungs full): 4 seconds Exhale: 4 seconds Hold out (lungs empty): 4 seconds Box breathing has ancient roots in yogic pranayama, where it is known as “sama vritti,” or equal breathing. It was later popularized in modern breathwork and is now widely recommended as a daily practice for stress and anxiety relief, as well as an in-the-moment tool for acute stress. At 3.75 breaths per minute, this pattern falls within the slow-breathing range research has linked to lower heart rate and improved nervous system balance. Try this when: • You want to build a daily breathwork habit • Stress or anxiety is building • You need to sharpen focus before a task • You want to stay composed under pressure By breathing in for 4 seconds, holding for 4, exhaling for 4, and holding for 4, you activate the part of your nervous system that reduces stress and brings your body into balance. While this timing works for many, you might find a slower or faster pace feels better. With the Pocket Breath Coach app, you can easily adjust the breathing pattern to fit what works best for you. To download the app, go to https://PocketBreathCoach.com, or search for Pocket Breath Coach in the App Store or Google Play. Breathing Tips Nose or mouth? Go with what feels most comfortable. Many people find this helpful: • Breathe in softly through your nose • Breathe out through your mouth, like you’re gently blowing on hot food to cool it down • Or breathe in and out through your nose if that feels better Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. Let your shoulders drop and stay relaxed the whole time. Breathe in deeply, but never so full it hurts. Calm, not forced. How long should you do this? Do what feels good. Most people enjoy 1 to 20 minutes at a time. If you’re new to breathing exercises, start with a minute or two and see how you feel. Breathing in a slow, steady rhythm signals safety to your nervous system. It activates the parasympathetic “rest and digest” response. Muscles relax, heart rate drops, the mind quiets. With regular practice, you can feel calmer, think more clearly, and drift off to sleep more easily. Disclaimer: For info and education only, not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.

ہر رشتہ مطلب کا نہیں ہوتا ہر دوست بےوفا نہیں ہوتا۔ 🫂🫠❤️‍🩹#fyppppppppppppppppppppppp #viral #tiktok #maletofemlae #friendsforever

ہر رشتہ مطلب کا نہیں ہوتا ہر دوست بےوفا نہیں ہوتا۔ 🫂🫠❤️‍🩹#fyppppppppppppppppppppppp #viral #tiktok #maletofemlae #friendsforever

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