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It's something I've thought about a bunch and the strategy I've come up with is:
If your breath is blocked, hold your breath at first and stay calm. Trying to breathe in could wedge it farther in. And trying to breathe out will likely move it, but gravity might just drop it back where it was only with less air in your lungs, which you need to help dislodge the obstruction. Panicking will make you more likely to waste your chance at getting it without needing to fall on something and potentially break ribs (or fail and die). You'll probably have to suppress your cough reflex. I've never done this before and have no idea how much conscious control one would have in that moment and I'm also someone who trained myself to be able to suppress coughs (to avoid embarrasing bong hits lol).
Lean forward, the farther the better, to the point where loose food in your throat will just fall out your mouth. Then cough, if you make it also a growl, you can add more force, as you don't want to half-ass this. Your air might still be limited.
You should be able to feel if you're making any progress. If you are, keep at it, if not, switch to the "fall on something to knock the wind out of you" strategy, still keeping your mouth angled down and add a cough as it impacts.
If that fails, make a big ruckus. I've told my daughter that if she starts choking and can't speak to get my attention, knock dishes onto the floor to get my attention. If you're completely alone in your home, throw a pot out your window before running out your front door. Try to be efficient with your time and energy. Dial 911 and hope they send someone and don't assume a prank call or a kid when no one responds.