How to Calm Down During Panic Attacks?

Breathing techniques don’t really work for me either. I found personally that I couldn’t hyperventilate as bad if I only breathe in and out through my nose. Sometimes the deep breathing is too deep. I was also told by my therapist that when I feel like I can’t breathe to put a hand on my stomach or chest and feel it rise and fall. Sometimes I’ll also put my hand in front of my mouth for a few minutes to feel the air come out.