When I master my panic attacks I close my eyes and use the “breathing in square”-technique. That means like this:

breathing in and counting in your mind 1001, 1002, 1003, 1004 - *hold it* - then breathing out and counting same way 1001, 1002, 1003, 1004 and let it all out. And doing like this couple of times. The muscles around your head really relaxes and the tension release.

That technique is the main technique I use fast because you need to use a fast technique to stop the panic attacks right away. Especially since you can’t do yoga in a toilet room or any other small room you locked yourself in. When it comes you need to act fast.

Regarding that box-pill, this is the one I use but mine is having dark blue leather:

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