Breathing Techniques for Panic Attacks

I put one hand on my heart/chest the other on my stomach and focus on the movement of my breaths with my eyes closed. I try to breathe more into my belly than my chest.

Yes

I just count my breathing. Inhale is one exhale is two. When I get to 10 I start over again.

I've been working ok grounding techniques. You can do five senses. Look at 5 things you can see, 4 things you can touch, 3 things you can hear 2 things you can smell 1 you can tast. The last two are kinda tricky to do. Or keep something you can smell on you while you are doing the other breathing techniques. I sometimes keep a bottle of the sented oil on me when I remember. I like lemon or orange sent. I can't stand lavender for some reason LOL. I hope this helps.

I try to make sure my exhales are longer than my inhales. It slows your heart rate.

Deep breathing tends to make mine worse. I try to remove myself from the situation if possible. Even just stepping outside or in another room. And just breathe. Focus on the air coming in and giving you life and the air going out along with the toxicity in that moment. Breathe in good, release the bad. Hold your hand over your heart and feel it beating. Count the beats. Realize you are alive and okay 😊

Rocking back & forth while focusing on any one thing in the room your in

My favorite breathing technique is box breathing. You breathe in for 4 seconds, hold it 4 seconds, breathe out for 4 seconds, hold it again for 4 seconds. I will change up the amount of time for each too. There is also nostril breathing. That's where you plug one side while inhaling and exhaling, then switch to the other side.