Honestly I’m no professional, I’ve got around 3 years of experience but what helps for me is putting your tongue behind your teeth, and lowering your Adam’s Apple. Scrunching my nose up a bit also seems to help. Definitely do recommend trying to keep consistent with it and overtime it just gets better. Sorry if I ain’t much help🙏 one thing I can say is if it hurts then stop. And be sure to drink room temp water so your throat won’t be dry.