Ever take a bat to a tree? It's very therapeutic.

There are other things I've done like writing, drawing, utilizing a punching bag, gone to the range, exercise etc.. You just have to find therapeutic things that work for you.

As for in the moment, I just became extremely silent. I stopped being talkative. Constant breathing and counting have only ever done so much. Most of the time I put headphones in my ears (sometimes nothing's even playing) and people get that I don't want to talk. Not the healthiest ways but it's all I found out on my own.