breathing exercises will not do anything if you dont have the courage to go out and try, talking tio a therapist that you know is used to talking to people like you dont get you ready for real life no matter what tactic you learn indoors, will fly out the window as soon as you engage in a convo with someone, i know from experience because i went to 4 different therapists who gaave me 4 different solutions to 4 different problems they thought i had, at the end of the day its al on you to beat it.