My dad used to have panic attack. 1st thing dia akan cari tempat yg tenang & snyi untk bertenang (bilik, dlm kereta). See ur doctor, kalau teruk doc akan bg ubat tenang. Avoid tempat ramai org. Ayah i ada sakit jantung juga. Even tutup pintu kuat pun dia akan terkejut. Took him 2y to recover. Alhamdulillah dah sihat skrg. Berubat cara perubatan Islam juga.

For me distractions. Fikir pasal kerja paling membantu for me while trying to control my breathing. Nothing too stressful or will make you more anxious. Or try namakan barang2 yang ada keliling kita, categorize them by colours, use etc. Tapi setiap orang lain cara. Maybe boleh try. Masa control nafas tu try to focus on your muscles also and relax them. You’ll feel the difference..