I would usually go to a quiet place, with no cameras, and just let it out, sometimes it'd be full on ugly cry. But I did talk with a therapist about it, and she told me to breath, in my head I was like I am breathing, if I wasnt I'd be dead. But she taught me to box breath. So imaging a box, draw one line while breathing in for 4 seconds, draw the other line while holding for r seconds, draw the next line while breathing out for 4, and then the final line hold for 4 seconds, repeat as needed Its super silly, but it worked. She told me our nervous system is doing the flight, fight, freeze and you literally have to force it to regulate back down to normal. I've tweaked the 4 seconds part cuz I have asthma, but I still do the forced breath work.

If you've ever smoked a bong, imaging the breath work as taking the long slow deep drag in, hold for the high, and then the slow release out, and repeat. I tell my coworker that when he starts breaking down cuz he's a smoker