weed tolerance break

Been smoking for 4+ years , i recently took my first ever break for a month . I hit the blunt w my boyfriend about 4 times and i started tripping out , heart was beating fast, chest was kinda hurting etc i was overall just really paranoid . And now i’m kind of scared to start smoking again because i dont want to get too high and trip out, i just want my tolerance to go back to how it used to be . But i really want to start smoking again . any tips ?