Tactile grounding (sadly) has had the best results for me yet. For over a decase, presumably due to the Psychosomatic Symptom Disorder, any ackowledgement of my breathing causes it to become less involuntary and/or causes me to hyperventilate. The very first thing therapists inevitably try (and this is going back to the start, about 20 years ago) is visualization but it has never worked.... I've blamed my ADHD for being unable to focus on the images long enough for them to be effective. Watch TV works until I realize how much time I've lost so I start panicking. Counting has proven to be a mixture of things.... Either the ADHD won't let me focus or if itbdoes and I count high enough, I start panicking over the time suck. Pretty much every suggestion I've found online is based on breathing, visualization, sensory stuff, or time sucks that throw me into a panic attack, hence my problem. I guess the Psychosomatic Symptom Disorder has really dug in deep.

I've been at trying to use these techniques for stress management since the start and I've gotten nowhere with it.