Word for "Squeezing a sponge full of water"

Is there a word or words for the concept of squeezing a sponge full of water to get the water out? Or more generally squeezing any absorbing material out of its liquid?

The connotation I'm looking for is a word that could be used figuratively for that concept as well. For example, emptying our heart from emotions by crying a lot.

For example: It is good to * ones heart from times to times. This is just an example of how that word would be used.

That’s wringing out a sponge:

To wring out is to squeeze liquid from something by pressing or twisting it

Here’s an example of it being used figuratively:

Plumbing morally complex depths with comedy and compassion, Jojo Moyes elevates the story of Lou and Will from what could have been a maudlin weepie into a tragic love story, with a catharsis that will wring out your heart and leave you feeling fearless. -- Mari Malcolm