Tip dtb skills are so helpful! It sounds strange but when I was in a residential I had terrible panic attacks and they would get a large bold of cold water and ice in it (just some to keep it cold not too much) and put your face in it for 10-15 seconds at a time and hold your breath. If you do it a few times it should help! And in between you can do paced breathing. I also recommend having a towel near by to dry your face in between rounds

Calming your central nervous system is key! Sometimes even once my brain is done being panicky my body is still having symptoms. Breathing is important but like you said only goes so far. Cold water or ice on the back of your neck helps “restart” your nervous system which helps me a lot. I like to have a cup of tea and put on one of my comfort shows, or talk to somebody, either to talk through the panic or distract myself. Finding five things you can touch taste smell see and hear helps too!! And lastly, I’m on medication I can take to prevent panic attacks and also one to take when I’m having a panic attack or before an event that may be triggering. So it may be worth a shot! :)

The thing that helps me the most is a large system shock, like a reset. Last time, a friend literally picked me up and threw me onto the bed and it jolted me so much that it somehow got me out of that pit. The time before that, I started dry heaving (unintentionally) and while that sucked at least my panic attack wasn’t as bad.

lmao i just go to bed immediately instead of dragging it out 😂 for me, i dont feel better until I wake up rested and reset