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I also try to stay away from triggers like stress, certain foods, drinks, coffee, chemicals, and smoke that I am sensitive to.
I keep a journal of when I am stressed and what I eat and drink, so I can look back later for any connection with my panic attacks and anxiety, because I sometimes have a delayed reaction.
I am sensitive to orange juice, cranberry juice, certain berries, coffee, pizza, and others that I can't think of right now.
These will set off symptoms in me sometimes right away, and sometimes hours later (delayed reaction).
You can use your hands as a simple biofeedback device. I'm not going to give you a specific count, because everybody counts at a different rate, and everybody has different size lungs. However, be aware that when you breathe this way, you are taking larger breaths than you're used to. Night time and in the early hours of the morning are worse for me!Stress is another big factor in my panic attacks and anxiety. And I just ordered a used copy of the “Attacking Anxiety Program” from Ebay. I get chest pains and all kinds of symptoms and sensations all the time with anxiety and panic attacks and have been to the ER many times over the years.I suggest keeping a journal of everything from, foods, drinks, chemical exposure, medicines, stressful situations, and even the weather, as any of these could be triggers. Exhale through your mouth by pulling your belly in. I figure if I get any help or relief from any of these it will be worth it! And I have had many test done, but even after all that I still feel like there is something wrong with my heart even though all the test show otherwise!I also take Reglan for my heartburn problems which has been then only thing that has ever really helped that.I also just started using the i Phone apps: Anxiety Connect, Depression Connect, Panic Talk Down, Panic Attack Aid., Panic Control and Panic Eliminator, Making and listening to my own panic attack talk down recordings on my Iphone and listening to them when I am having a panic attack.