This happens to me! Everyone tells me “just breathe” but in that moment it really feels like i’ll never be able to breathe deeply ever again. Try not to focus on the symptoms and ground yourself with your environment/other coping mechanisms like meditation, smelling something lovely, or listening to your favorite song and sing along loudly! The mantra “i am calm and i am safe” has become second nature for me when I have anxious thoughts. Replace negative with positive and fake it til you make it! Good luck 💕