You are holding down elevator and rudder and probably some power. Leave the power in, hold the down elevator and release the rudder. The plane should stop spinning and start pitching upward. RElease some down to stay level or hold the down to pop up to vertical for a hover. In an extreme case, you may need a touch of opposite rudder.

It's when you release everything that you get the big pitch downward so you need to hold the down elevator to hold your altitude. If you are at very low power, you may need to increase it some to get airflow over the controls. With the smaller (.46) planes, I'm usually at high power, trying to get it to climb in the flat spin and I can usually just release the rudder and fly out.

If you have lost power and have no airflow over the controls, good luck.