Timing, timing, timing.
Watch the surf for 5 mins or so. Look for deeper channels where surf is smaller. Wait for smaller sets.
On the way out....fins in hands, mask around neck, no air in BC. I prefer reg out but you can go with reg in if it makes you feel better.
When you see a lull in sets, march into the surf. Keep moving. Shuffle your feet along the bottom feeling for rocks and holes so you don't stumble.
Get deep as you can as fast as you can. Lean into waves as they come at you. When you are chest deep, put fins on, add some air to BC, roll onto your back and kick out quickly. Generally at this point you are deep enough you can relax and ride over waves, and catch your breath but make sure a "sneaker" doesn't pick you up and push you back into the surf zone.
Your get out of jail card: If you are in the surf zone and you see a chest-high+ sneaker wave coming at you, wait until it's right in front of you, dive underneath (see no air in BC above) and hug the bottom. The power of the wave will sweep harmlessly over you and you can pop up and catch your breath. Keep moving.
Exit is basically the reverse. Hang on the surface outside of the surf zone and watch for the rhythm of the sets. When you see a smaller set coming, make your move and kick in. When you can comfortably stand on the bottom, take your fins off and shuffle backwards feeling for rocks and holes.
Always keep facing out to sea, watching the waves coming at you so you don't get surprised by a sneaker (see get out of jail above).
If all goes to sh#t and you get knocked down: Go onto all fours, reg in and crawl out. Not pretty but it will get you out.