It's a lesson I've learned too. Or at least I'm trying to learn it. One thing that works for me is to use cocktail size forks and spoons or toddler size. I bought some nice metal cocktail forks and spoons for about $2 each at cost plus world market.

I used a timer until eating slow became the norm for me. I would take a bite of food every 2 minutes.

I did the same thing, a bite every two minutes and put my fork down between bites. Really helped me learn to pace myself, and I haven't had an occasion of eating too fast. I also use children's size utensils, and that helps.

I use the Eat Slower app on my phone. I set it for the interval I want (45 seconds) and it chimes to let me know when to take a bite.

I'm almost 3 years out and I still find myself eating way too fast sometimes. And yes, the air it creates in the tummy is painful. Usually if you can burp, it eases. Unfortunately for me, feeling like I need to burp is my "cue" that I'm full. I've found that once I feel like I need to burp, I need to stop eating. Even if I do burp, eating more at that point is overfilling my stomach and I will lose the "too much". I usually don't lose the whole meal, just the too much. So if I ate too fast and am full of air, I am still done eating at that point. Rather have less food than be sick, you know?

Slower is better. Also, try eating with a baby spoon for a while. That will help slow you down as well. Weighing\measuring your food will help you not over eat too. Someone gave me great advice last week. She said, "never eat the last bite on your plate, ever". I'm trying to live that now because it's that last bite or 2 that get me every time!