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Aside from the menu, the primary way to heal is to use plug-in chips that heal you.
Such as:
Auto Use Item - Uses a healing item automatically when your health is knocked below 30%. Better chip make the healing item heal more.
Offensive Heal - X amount of damage causes healing.
and my favourite Self Heal (I think that's the name) - After not taking damage for a short time (i.e. spam evade) you heal X% per second. I have one that heals 7% per second and it basically has made me immortal.
1. The main menu where you can access anything (except sometimes quicksave is disabled)
2. the quicker pod menu with weapon switch and item use options and
3. the quickest item menu.
The first two pause the game. #3 on controller is d-pad down - but you have to quickly select what you want to use while playing - no pause. Safest way is to keep dodging and spam #1 or #2 method until you get the screen you want if you are generally hurting and getting hammered at the time.