How to “properly” drink without throwing up

To start off I’m a not a regular drinker. I only drink once every 3-4 months during parties or reunions with friends where I am able to take around 3 shots max. I have been drinking for probably a year now and for me its been a very difficult task.

I pour in very little (about 20ml) and for me to make it drinkable, I have to chaser it about the entire glass, and even then, every sip I take feels very irritating, like its about to come back out where sometimes it does!!! Even the smell is sometimes unbearable. This happens to me with even the smoothest liquors such as Ballentines.

I would like to learn to drink properly without causing a scene at the table. Soo any drinking advise is greatly appreciated.