The difference between getting in your body and a soothing routine is this.
The latter is something you are able to do, under pressure and on-demand.
We refer to this as mindful milliseconds.
Pavlov's dogs are a good reference if you don't know the story.
Develop your mindfulness or meditation routine under optimal circumstances
but include in them a neutral stimuli.
Something you can recall during the heat of the moment
that allow your body and mind to slow down as you are able to when triggers are absent.
When you perfect that routine, you will, at some point,
be able to soothe yourself even under the most difficult of circumstances.