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cd to the directory on your machine with the SQL file
cd
Open a terminal window
Use: heroku pg:psql --app YOUR_APP_NAME_HERE < filename.sql
heroku pg:psql --app YOUR_APP_NAME_HERE < filename.sql
Based on: https://stackoverflow.com/questions/20508898/how-can-i-import-a-sql-file-into-my-heroku-postgres-database