Who do you have to support you in real life? Parents? Siblings? Friends?
Your H has crossed two really big lines in quick succession.
He has left you bruised and in shock. I would say there really shouldn't be any return to normalcy after this.
This is not what people do to the person they love. It's what people do when they have developed a sense that the person they once loved is now worthless in their eyes, and a sense that they themselves can do whatever they want to that person. What your H feels toward you is a murderous contempt.
Statistics tell us that an incident involving strangulation is the clearest indicator that a man will one day murder his wife or partner.
You need to immediately take steps to protect yourself. Although you are still feeling, and feeling terrified, you need to take action.
Please reach out to friends or family and tell them he strangled you. Ask for support.
Take photos of your neck. Email them to yourself or to a friend or family member.
You need to call Women's Aid.
0808 2000 247
Leave a message stating what has happened and the best time and day to call you back so you can talk freely.
See if you have a local Rape Crisis office and talk to them too.
You need to consider calling the police or going to the police station to report what he has done. You can ask to talk to the domestic violence support officer.
In light of the stats related to strangulation, I would say you need to wrap your head around the idea that your relationship is over and your home is no longer a safe place for you.