I know how you feel. You are not alone
Breath slowly, count to three and breath again.
Try taking a shower and wash your hair its a good way to deal with anxiety

Maybe try some walking outside or on a treadmill. Your body could be asking for some release of your energy. Just thoughts, peace. I hope it’s passed by now.

I use to walk with my anxiety. I wish I could because it would of helped sleep better ,too. That is a good suggestion but Im limited on walking right now. Showers are a good suggestion too. Hoping for a better day today.

i treat my own racing heart like a clear and imminent danger to my physical well-being. it is hard on the entire body and a fertile moment for a host of fatal breakdowns and/or attacks. oxygen is a critical element in remediating that clear and imminent danger.

just breathe. . .

humming and singing are breathing exercises that allow me to channel emotions while supply extra oxygen to my racing heart. i often wonder if the sonic vibrations of voice movement also help break up the congestion. just wondering. . . don't accuse me of experting.

Arfie is on target-Regulated breathing is Key with an anxiety condition. Often times when having an anxiety attack, you don't even realize that you are taking 1/2 breaths, holding your breath, or that your breathing is irregular. Count In,23,4 (through the nose),hold,23,4, Out 2,3,4 (through the mouth. If your attack is advanced have someone count with you. Once your breathing is more regulated, increase your intake to 6, the 8 focusing on expanding your diaphragm on intake, and releasing the air in your belly on output. As your heart rate begins to stabilize, so will your breathing. This will restore balance throughout your body and allow you to regain focus. Kook at your surroundings and name 5 things you can see, 5 things you can touch, 5 things you hear, etc. Those are grounding techniques to help you become more centered.
Getting into the water; a shower or a warm bath will help relax your muscles. Hydrate yourself as you probably eliminated a great deal of moisture in your body while going through this. Music is also very soothing at this time and if time permits, lay down and rest and/or nap- you and your body deserve it!

I agree , the racing heart is very unsettling and actually causes more anxiety when it happens - sort if “oh no, anxiety is back”. Breathing exercises work in the moment, but I find I have to dust off my relaxation meditations to get back on track.

The attacks are exhausting. It also can bring on arthritis flair ups.