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I got this problem too :(
heey I use the new one but couldn't find the screenshots anywhere. Anyway here is something that helps....
you can find sound effects in freesound.org. the puff effect you can make in the unity itself, its really simple actually, no code and you learn...
I had the same issue, 2021 now, and reinstalling unity and turning off the windows defender helped. I also instaled the urp before installing Post...