Place the very tip of your tongue slightly between your teeth. Blow air gently around it without voicing.

Americans pronounce theories as THEER-eez (/ˈθɪriz/). Stress falls on the first syllable — keep everything else short and quick. You'll hear it in sentences like "The discovery challenges existing theories about the subject".
Record yourself saying "theories" and play it back. The mic stays on your device — nothing's uploaded.
2 syllables, 4 sounds. Tap a syllable to jump to its row, then explore each sound's mouth shape and how it's made.
The textbook way isn't wrong — it's just not how anyone actually says it.
Stress falls on the first syllable, not the others. Stretch THEER — keep everything else short and quick.
Americans use a relaxed retroflex R — the tongue curls back rather than rolling. The R is one continuous sound with the vowel before it, not two separate sounds.