For me I like listening to music it blocks out other sounds and stuff, a nice way to ground myself also Is putting a penny in a shoe and walking with it, it's extremely annoying which genuinely makes me focus on that more than anything else, if suffering from a panic attack or anxiety attack at home finding one of your favorite objects wether it be a stuffed animal, a panting or even a game, you can think about describing it to yourself, where you got it from, What you like about it, what it means to you, and a good breathing exercises is 343 which is breath in for 3 seconds. Hold for 4 and exhale for 3 (in through nose, hold, out through mouth)

For me I talk to people because being alone and stuck in my head worrying about the oncoming attack worsens how I feel. Or I just let it happen because to me meditating is focusing on your body sensations and being okay with them, letting them pass. Also trying to resist the anxiety attack worsens it for me so I pretty much allow it to happen lol And breathing exercises (imo) should be practiced during times you're not under stress, because if you try and do them during an attack without having practiced, it just feels less effective lol and ill start overthinking if I'm even breathing correctly and completely switch to manual breathing for a long ass time