What are some techniques to overcome anxiety attacks / hyperventilating?

2 years ago; I was lying in bed ready to go to sleep and all of a sudden my heart started racing then I started to panick and felt as though I could not breathe. My parents helped me to relax and the anxiety attack passed. Since then I went to the doctor and she told me to try breathing into a paper bag or focusing on a still point and to concentrate only on my breathing. I have not had an attack since then; although my heart does race and I am scared to have another one. My heart races at night before I go to bed and when I fly (when the plane is taking off). Does anyone experience anxiety and/or know any ways to avoid it and techniques to manage the thought process to try and relax if your heart races? Thanks!

Try using a relaxation technique. The one I use focuses on relaxing your entire body, one part at a time.IFirst I lie down (you can do this while sitting too). I start at my toes and I tell them to relax; I consciously release the tension from the them. Next I move to my entire foot, then my ankles, and so forth until I’ve relaxed every part of my body. It helps to exhale every time I release tension.

Hope this helps.

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