It sounds very simple, but this abdominal breathing, by counting each breath to yourself, helps the breathing get slower and slower, back to about five or six times per minute rather than 15. The pulse rate slows as well.
Try it. IT works. You can go to a psychologist if you think you need to. Under no circumstances, no Xanax. Why not? Because it is very addicting and also very short acting, so you have to take more and more with no end in sight.
Granted, some who read this may have to go to the E.R. because they are afraid they are having a heart attack or something. It’s OK to be reassured, but then deal with it.
Don’t let panic attacks run your life. Do your abdominal breathing technique. It works. Try it.