(((((((((widgets)))))))) Can you go outside and walk around for a bit? I find that can help sometimes.

Once you are a bit calmer, try doing some "belly breathing". Put your hand on your tummy and take a deep breath in a way that makes your tummy stick out. Try and do 10 inhalations and exhalations making your tummy move in and out. Try not to breathe with your chest muscles for a bit so they have a chance to loosen up again. I hope that the belly breathing will help