Most of us have been there.
Short of it is that you just need to rest it and you have to stay away from training (free rolling at least) for probably a few weeks. Once you can breathe deep and move around a bit without pain then you can move on.
Once I got there, I would drill without too much trouble but modify or skip if I had any pain. I'd free roll with people I trusted but two things were different from usual. I'd tap early from just discomfort on the ribs if I felt stuck. I'd move and give up positions if I felt discomfort. Oddly enough this would sometimes give me good opportunities for improving my position or going for submissions, because I'd be doing "the wrong thing" which friends found unexpected from my skill level and it would probably momentarily confuse them. So even if I was technically letting them flatten me out, giving then mount or back, it would kinda catch them by surprise and I'd be able to work out of a bad situation better than you'd expect lol.
