Step 2: Suck in your gut and arch your back like a cat does when they are startled.

Step 3: Exhale

There is also a variation where you don't arch your back: https://hiitacademy.com/hiit-exercise-how-to-do-cat-vomits/

I basically found myself running out of things to try. My poor sleep quality was especially affecting me and I was desperate to get the reflux under control. And so I spent a lot of time thinking deeply about what could be causing my reflux.

It's difficult to explain why I thought to try this combination (fasting + cat vomitting exercise). It was sort of like I suddenly understood where the weakness was in my esophagus, and that this specific motion/exercise, in combination with giving my esophagus a break for 10 hours/day would relieve the reflux. I fully committed, and in not very long (3-4 weeks if I remember right), my reflux was mostly gone. Only had a few memorable reflux instances in the months that followed and now its been years since I've had any issues at all.

I still practice intermittent fasting 5 days a week but I don't do the cat vomit exercise. Part of me feels strongly that if I hadn't done both those things at the same time, I wouldn't have fixed my reflux, but obviously I have no evidence to prove that.

I also feel its important to mention that reflux has different causes. I felt like what I was experiencing, combined with all the reading I did about reflux, allowed me to settle on this particular regimen.

I am definitely not trying to suggest that this is some secret magical cure that big pharma doesn't want you to know about.