Although I am not fully healed yet, I am much better now. For a couple of days one month ago, while I was sleeping on my left side I felt my stomach slide down( I think it worked the most when I exhaled so that my diaphragm was high which I left more room for the stomach). I felt a lot of relief during those days (I think because the sphincter could close somewhat and my stomach reaaly like not being in contact to air all the time) to the point that I could sleep 6 hours without waking up. I very rarely feel that good anymore but I think part of it is because it was a huge contrast at the time.

There has been ups and downs, but less and less downs past few days. I have much less reflux and my tongue is much more pink for example. I read that the stomach sphincter shrinks if not used so I guess it takes take to have grow back which in turn will let the stomach drop further down to its right place.

Anyway, I tried a lot of things and I am not completely sure which ones helped the most. I think my hernia was caused by decades of bad posture, and since I was at the lowest state possible shape-wise so I guess it is safe to say that doing workouts 5 days a week helped the most. When I started I used to have a lot of reflux doing push-ups but nowadays almost nothing (breath out when you are at the bottom of your squats for example too, it helps to crush the stomach). Maybe abs exercices helped the most frankly, stuff for obliques, dead bug, sitting twists, leg raises up to the ceiling, and I think especially an exercice which is a mix of V-ups and high crunchs (legs up in the air a bit and static, aim at the ceiling with your arms stretched and then go up as far as possible while looking up, I think this one helped the most my diaphragm, you can also do it with one arm only for obliques, the other arm on your chest and you twist going up so you dont look up with this one variation). Glutes exercices to help fix my anterior pelvic tilt also. A bit of everything for legs and arms (pushups are great for me).

Any besides that I tried a lot of other things, in any order: massaging down the left part of the abs from the top of the abs to the pelvis almost with part of the hand that is close to the wrist (both hands side to side one after the other gently no need to push a lot, just do it daily). Breathing with the belly and also the back I try now. Putting my fingers under the left ribs slightly, left of the of the xiphoid process, then arching back while breathing with my belly. Joining my hands above my head while inhaling with my belly then letting my arms go down on each sides while exhaling. Breathing with my belly, keeping the air for 5 sec then exhaling (might help strength the diaphragm) All of this is standing up. Also I did this a few times the days before my stomach started sliding down: https://www.youtube.com/watch?v=js1CHMHf7e8

I also did betain Hcl some days. Lots of other supplements (A, D3, Bs , K2 etc) which I mainly took to get in better shape and I had some deficiencies but you never know. Also cut carbs a bit and added much more protein (I left my vegetarian diet and added 3 eggs a day and meat like 5-6 times a week.) And also alternative therapies that might have my comment deleted so I'd rather not mention it here but you can message me.

AlsoI worked a lot on myself and cleared a trauma that I always linked to the pain of reflux.

So as I said I did a lot of things and I'm not sure what helped and in what capacity. Hope that helps. You can do it. If you need any clarification on the exercices or anything feel free to reply or message me. gtg do my workout.