I've used Tonglen for help with emotional distress. I know there is a lot more to this practice, but what I'm thinking of in this case is using it to self-soothe, acknowledge or deal with my emotions by "breathing in" the hurtful emotion I'm experiencing and "breathing out" something better. I try to visualize the hurt being transformed in my lungs. For example, earlier this week I "breathed in" shame and "breathed out" forgiveness. It worked.