Softbans work differently now.
In order to get unsoftbanned you have to sit idle for 2 hours.
That means no spinning stops or catching Pokemon, no raids, no gyms or feeding berries.
Just close the app and do something else for 2 hours.
Then you will not be softbanned.
Pro tip; if you are sniping or teleporting locally, set our in game cooldown timer to 2 hours after every action and then when teleporting you can compare the estimated cooldown needed with the elapsed cooldown based on our in game cooldown timer.