how to effectively calm yourself down when your abuser keeps riling you up

i'm in the bathroom with my headphones at max volume on so my ex can leave me alone. they just keep blaming me and the moment i try to tell them what they did the conversation just gets even more intense, they keep saying things that get under my skin. they keep talking to me even after i tearfully removed myself from the same space as them to be in the bathroom so i don't have to deal with them.

i'm having a hard time calming down. i have work i a few hours. i want to be emotionally stable enough for it.