Bad panic attack

[Lexirae]

I got up to move stuff around and I got a little out of breath which is normal for me then I got really derealized and my stomach and chest felt tight and now I’m shaky and freaking out :/ I can’t calm down I don’t know why anyone help please

[Noz29]

This sounds like a panic attack. Try box breathing or start with a breath hold of 10 secs. Then put 1 hand on your belly and the other on your chest and make sure your chest stays still and you do a belly breathe. It's hard to do when you're anxious and panicking. But keep trying. Do it in a quiet environment. Or do 2 trough the nose in. Hold 2 secs and do 4 out trough the nose. And then hold your breath for another 4. There are apps that you can use. Do this for at least 30 mins. Or hold 1 nostril closed and try to slow your breathing.

Its pure hyperventilation going straight into a panic attack in my opinion. I suffer the same ordeal. Im dutch, living in the Netherlands and have seen the ER 5 times in March because of this. Tight chest can't breathe. Suffocating feeling.. Its been there ever since. Since I now know that im not going to die I try to deal with it. But it's freakin hard. The feeling of derealisation is very recognizable. I have this as well. I had it for days in a row.

I gasp for air and yawn and my neck shoulders and chest hurt so bad. My diaphragm hurts as hell as well. Very hard to do diaphragm breathing when everything is sore. But I keep trying. Never thought this would happen to me. How are you doing now??