@aiden Yes you are on the right path goata is pretty much posture but taking everything into account from your toes to tongue.
Personally I dont have a routine but I do train often. I follow my intuition to feel when I’m recovered. I do various exercises from child rockers to chin tucks to tongue clicks and a lot inbetween. I also dont train hard when I got a social occasion the next day bc the posture muscles will be sore and you’ll have bit of a slouch while recovering.
I also combine goata with some breathing exercises like exhaling into balloons trying to activate the obliques and core muscles. Also buteyko breathing to train co2 tolerance to adjust to your new deeper slower breathing (which will reduce overal cortisol).
Seems like a lot I know but you can find some stuff online for goata like hammertoesbro and goata matt training on ig. Flowops for the breathing integrating into posture.
I’d also be happy to help you get on your way feel free to dm me.