Hi All, I have posted on here a couple of times and have really been improving with my anxiety however today on my way to see my counsellor we got stuck in traffic due to temporary road works, i kept it together for as long as i could but feeling trapped with cars everywhere and not moving i had an almighty panic attack (My husband was driving) this was at 11am this morning, its now 2.30pm and I have calmed down but i am focused to much on my breathing and do not feel like i can get a proper breath still... any tips on how to tell myself there is nothing wrong with my breathing plus my tummy feels like it has a huge knot in it just by my diaphragm, i do not believe it is anything serious however i want to feel like i can breath again.
i’m sorry you’re going through this . breathing is the key to getting out of panic attacks and anxiety in general. To learn the proper breathing technique during panic, go to YouTube and search for “Dont Panic”. she guides you through it. If you are not in a panic state and just want to learn proper breathing, there are many short meditations on YouTube for that. Just look up mindfulness breathing guided meditation 10 minutes, or find one that you really like.it’s all in the breathing! Take care 
Thank you Jan34534 i am calmer now and it has passed, i just cannot shake this feeling of not having a clear breath in my chest, i know its all in my head but its like a constant lump in my throat or without thinking i gasp for a breath every now and then. I think it might be my body still calming down from the sheer shock and intensity of the panic. its bad enough having a panic without the after feelings going on for ages! x
sorry to hear u r having trouble with panic attacks. I have had trouble with anxiety. I suggest u practice breathing deeply into ur stomach when u feel ok so that when u really need it u are familiar with what to do. Relax ur shoulders each out breath. yoga helps me.
take care
Jane