This can be so fearful... I know. You already know you stop your breath.. that's good that you are aware. You can focus on your breath at these times... nothing else going on around you... breathe.... deeply... slowly.... notice how you take it into your body... through your nose, now slowly release it through your mouth... make a small "o" to let it out slowly...

Another way to help get through these severe attacks is to "ground" yourself. You again shared that you are aware of looking at yourself freaking out... grounding brings you back into your body so you can control it better. Touch something with your hands ... take your other hand and rub it... tap your foot on the floor... wiggle your toes... look around at the surroundings... LOOK at things not just glance.

Once you are through the feelings... try and recall what and where you were or what was said that might have triggered it. Write it down, even if it makes no sense and you make no connnection. If there's a pattern, you'll begin to see it in the notebook as you keep track.

Take care.