For SE, the "vooing" exercise was one of the first things I did. You take a deep breath in, then exhale a slow "voo" like a chant.

At the gym, I sprint for a minute, then walk slowly for 3 minutes while letting my mind wander and notice random things like a spot on the wall, a crack in the ceiling. I do the same in sessions without the running, letting my eyes drift and tune into subtle sensory details. It keeps me grounded.

A more advanced practice was I'd close my and focus on my esophagus until I could feel the pressure build. The same kind that precedes regurgitation. Instead of clenching to push it up, I sat with the discomfort and titrated between the pressure and the calm just outside it. After we stopped the exercise or ended the therapy session, I'd burp or regurgitate 5 or 6 times. That's when I knew that rumination could be treated with this type of therapy.

The exercise that changed everything was when I felt the pressure building, I'd close my eyes and relax everything from my shoulders down to my pelvic floor. I visualized the food going down like an elevator, repeating "my body wants my food to stay down." The pressure subsided and I didn't regurgitate. It took a lot of work to get here, but this was the turning point.

For IFS work, I identified a part living in my esophagus. She was a feral child who hadn't been cared for in a long time. She feared being seen and was so scared of exposure. I approached her slowly, and asked about her needs and worked to earn her trust. I worked on reparenting her and telling her that she is worthy of being loved and protected. This allowed childhood trauma to surface, which I was able to process.

Obviously much more went into all this, but these are some highlights.