@Telephonelightflashing been there many times
For some of them, I had diazepam which frankly is the most helpful thing if you can get some. I know other people like beta blockers, but my blood pressure is low generally so I can't take those.
These days, I don't think I could get any diazepam
So for me, no matter how unpopular it may be... some alcohol. I don't normally drink. This does mean that the odd medicinal drink actually works in the way that having a brandy might have worked in the old days.
That's not something I do all the time btw
Sometimes it's a hot bath
Sometimes I need to walk it off - I have done this in pouring rain and howling wind when I felt that physical movement was the only way to deal with it
Sometimes it's a case of sitting in front of the television and watching something calming. I can't usually focus on it for the first hour or so.
Also, I think having some sugar helps. That's not me making it up. I think there is a scientific reason why it helps, something to do with cortisol
Also chamomile tea is actually helpful
Or you could try taking Kalms pills or valerian drops.
it's hard to believe that it will pass, but it will pass.
Oh, and I tend to use a hot water bottle, but I'm cold all the time - it has to be about 30° outside before I can't make use of a hot water bottle!
I don't tend to do any breathing exercise exercises any more because I found I was better off just letting it settle back to normal. I think some of the official advice will tell you that now as well.
I really hope you feel better soon. 💐