Japanese · Pronunciation Guide
One beat: a dental t and a pure short o, said with no puff of air.
to
One mora, unstressed by nature. Like other particles it attaches rhythmically to the word before it, so a noun plus と counts as one continuous string of beats rather than two separate items with a gap between them.
Listen: と
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パンと牛乳を買います。
Pan to gyuunyuu o kaimasu.
I'll buy bread and milk.
Listen: パンと牛乳を買います。
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パンと牛乳を買います links two nouns, and both are rhythmically interesting: パン is two morae (pa-n) with the nasal taking its own beat, and 牛乳 is four (gyu-u-nyu-u) with two long vowels and two palatalised consonants. The little と between them stays exactly one beat long no matter how heavy its neighbours are.
English speakers aspirate the t hard and lengthen the vowel into "toe," which makes a one-mora particle sound like a stressed word. Hold your hand in front of your mouth: if you feel air, soften the release. And keep the o from gliding — the lips shouldn't move at all during the vowel.