Neurologist Ksenia Ovsyannikova told what methods will help you quickly calm down in case of a panic attack.
“First of all, you need to take a drug to reduce heart rate contractions, a decrease in heart rate, equalization of the heart rhythm and a decrease in blood pressure, ”the expert says.
As for non-drug methods, hot water helps a lot. You need to lower your feet and hands into it. You can draw water into the basin, or you can just open the tap – the effect is the same. By warming the limbs, you will give a signal to the nervous system that nothing threatens your arms and legs, they are intact, which means that the danger is not so terrible. The blood will immediately drain from the brain, heart and lungs. The pulse will gradually calm down.
Next, start breathing deeply and slowly. With the whole chest, inhale and exhale as smoothly and measuredly as possible. Try especially to stretch the exhalation, not the inhalation. Although it will arbitrarily turn out the other way around.
You can exhale noisily, with a sound, as if “spitting out” fear and panic from yourself.
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Drink strong sweet tea, preferably black. This will increase lymphatic drainage and blood microcirculation.
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And most importantly, remember that despite all the unpleasantness of the symptoms, panic attacks do not threaten your life and do not cause strokes and heart attacks. At least on this occasion, you can be calm. 
Ksenia Ovsyannikova Health Neurologist