I had crazy, full-on panic attacks that were assuaged by deep breathing and relaxation techniques. The trick is to practice the deep breathing when you’re not panicking. You have to do it often enough that it becomes second-nature to you. When the anxiety inevitably comes along, you can instinctively go into “relaxation mode” without effort.
Try doing the following 3 times a day at first, then reduce the number as you grow accustomed to it:
-Lie down on a bed, putting one hand on your chest and the other on your belly (right below the rib cage, but above your belly button)
-Breathe in so that only your stomach rises and your chest doesn’t move at all (or as little as possible)
-Breathe in for two seconds (one one-thousand, two one-thousand) and breathe out for four seconds (one one-thousand, two one-thousand, three one-thousand, four one-thousand)
-Practice this for about 10–15 minutes per session
After a few weeks, you can lower it to twice a day, and a few weeks later, down to once a day. Of course, it’s up to you if you want to continue with the higher frequency (there is no ill effect). You should probably continue once a day just to keep in practice and to have a moment in your day when you are completely relaxed. It’s like meditation.
The above-described method was essential for me in getting over my debilitating anxiety.