same here! my therapist told me to take in an even number of breaths in and breathe out double that. so if you breathe in for 2 seconds, then breathe out for 4 seconds. i find it really useful
@WouldRatherBeEating that's a great strategy. I'm using the PTs I've already taken (56-58) for some drill material as well, especially for the LG Fool Proof Method. Thanks for your suggestion.
If you've already tried exercise/meditation I would suggest talking to a therapist as well. A good therapist can help you identify the root cause of your anxiety attacks and give you tools to reframe your approach when they occur.