This 1s so stupid easy but 100% effective u will be kicking urself in the butt like I did for not making it sooner.....
1 Find small container with an opening big enough to fit ur mouth hole
2 fill container with stuff ..I used cotton balls and a paper towel to keep the cotton ball lint from getting in my mouth
3 punch a bunch of holes in the bottom
4 cough/sneeze into container and be amazed how quiet
It's really quiet as long as u can keep a tight mouth/face/container seal
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