Piuma, you asked, "But what do you do when you are feeling overly anxious and you simply cannot calm down?"  The answer is that I practiced all of the things that I mentioned, and added other things as I gained control of the previous techniques. 

I read some of the responses and there are some very practical approaches, and some very personalized ones - you will have to determine what makes sense for you.  But, I began with "Getting Into The Now."  When my therapist told me about this technique, I honestly (seriously) believed that she just wanted me to shut the f*ck up and get OUT of her office.  It sounded so simple that it HAD to be a joke.  So......the next time that I thought about it, I tried it, and it "didn't work!"  LMAO!!!!!!!!!!  Well, yeah............it didn't work because I did it one time and expected to be CURED of my anxiety.  LOLOLOL!!!  After that, I went back to my therapist and ranted that it was bogus.  She just smiled her calm, benevolent smile and suggested that I do it each and every time that I feel afraid or anxious......even if I did it every 3 minutes.  I still thought she was nuts and really hated me, but I was so desperate for relief that I would have drank horse urine if it would have cured my anxiety.  So......I practiced this technique just about every 3 minutes for several days.  Lo, and behold!  I began to feel calmer.  And, during those times when I felt calm, I would practice "getting into the now," as my therapist suggested so that it became second nature for me instead of something that I was groping for during a full-on panic attack.  When I was in the throes of falling down that rabbit hole of anxiety, NOTHING would help until I exhausted myself and fell asleep.  So, learning how to do any techniques when I was calm allowed me to develop a second nature for whatever it was - I wasn't grasping at thin air, but doing the technique, automatically.

Then, I began adding more and more techniques and rituals to help me with the OCD behaviors - this is NOT unusual with anxiety disorders, at all, so be kind to yourself and tell yourself that you're fine - you are okay, and that you will BE okay because you ARE okay......avoid beating yourself up over this, okay?

Choosing what will work for your is a very, very personal matter, and not everyone's suggestions are going to work for everyone else.  Take what works for you, and leave the rest. 

And, we already have everything that we really need to manage these issues.  Anxiety is a physiological reaction.  It's not necessarily an "organic" condition like schizophrenia or true Bipolar Disorder, but it can really generate some severe depression that isn't organic, either. 

Additionally, stress kills.  Literally.  Stress contributes to heart diseases, stroke, high blood pressure, and auto-immune disorders.  If you can identify some of the stressors, then you can begin to manage them, one at a time.

Above all, please, keep in mind that any long-lasting relief will require time, patience, and self-kindness.  There is no such thing as a one-and-done "cure" for anxiety because it is such a primal thing that, once it gets started, it's like trying to stop a freight train with a cardboard wall.  So, be patient and do what makes sense to you.  If someone is suggesting that you need to PAY to relieve your anxiety (outside of counseling therapy), run the other way. 

Again..........my very best wishes to you

Just a little clarification on breathing and the "feeling" of suffocating while holding one's breath.

There are several techniques to assist with "holding" an inspiration (breathing in).  The first one is to say, in my mind, "I am in control of my breathing," over and over, again, and COUNT inside my head, as well.  One, two, three, four......beginning with holding the breath for a count of three might be a good place to start, rather than trying for a count of four or five when it's simply not possible, right now. 

Belly-breathing is a technique used by Tibetan monks during meditation, as well as other cultures.  This is when I am situated in a safe and comfortable position - by "safe," I mean in a place where I "feel" safe.  I place both of my hands one inch above my navel, and breathe in and out and take intentional notice of where my hands are on my abdomen, how the rhythm is (again, counting in my head), and just repeating inside my mind that I am in control of my breathing.

What I often read is that people typically believe that anxiety has some sort of "cure."  That it is treatable via devices, medications, supplements, protocols, cleanses, etc...........Anxiety is rooted in fear.  Period.  Now, "fear" will literally create a physiological reaction - increased heart rate, rapid breathing, conflicting "feelings," and a sense of no control.  Sometimes, the triggers are obvious - a victim of assault might not be able to watch certain movies, listen to certain music, or be in certain places without experiencing extreme anxiety.  THEN, there are the "unknown" triggers that nobody can predict:  aromas or smells, words used in a certain order, colors, weather conditions, etc..............

Anxiety is caused by fear.  That's it, and that's all.  It's not caused by a mineral deficiency or spiritual void.  It is caused by a fear that is perceived to be an iminent threat to our safety - typically, it's our emotional safety, but physical safety can also factor in, especially in the cases of childhood traumas/abuses, etc.  Again, it is the fight-or-flight response gone haywire, and typically NOT based upon immediate danger or threat.  This is not to say that anxiety doesn't create physical issues because it takes up tremendous physiological resources in our bodies.  Anxiety and stress can kill, and the medical community has known this for a couple of decades.  This is why the rampant prescribing of psychiatric medications has gotten out of control - they "mean" well, but they aren't looking outside of the tiny, tiny allopathic box. 

What is vital to understand about anxiety is that any worthwhile practioner - allopathic OR holistic - is NOT going to prescribe things with which to manage it.  It is a cyclical response that is rooted in fear.  Although it is sometimes indicated that a short-term prescription will help INTERRUPT the vortex long enough for the patient/client to catch their breath, any ethical practitioner will direct the patient/client to management techniques that they can use, on their own.  Same goes forth with excessive antidepressants - MANY patients taking antidepressants have the options of managing their depression, themselves, and their depression is situational rather than an organic condition.  But......we're talking about money and that wee, tiny allopathic Universe that has strict boundaries. 

Developing calming rituals and techniques is very, very helpful and very, very do-able for us.  We can do these things, if we choose to.  Once again, the caveat is that any technique requires time, patience, and practice, practice, and more practice.  By practicing techniques - whatever they might be - when we are calm and feeling balanced, we are setting up our own emotional "muscle-memory."  What is THAT? 

Well........think about it in this way:  when you head off in your vehicle to work, or a store, you do not have to tell yourself, "Self, find the correct key or fob to unlock the door.  Self?  Insert the key or press the fob button to unlock the door.  Self, place your hand on the door handle and open the vehicle door.  Now, Self, situate yourself to sit down in the driver's seat, sit, and swing your legs into the vehicle.  Now, Self, reach for the inner handle and pull the door shut.  Self?  Find the seat belt, pull it over your shoulder, and connect it with the anchor.  Now, Self, find the ignition key, place it in the ignition, and turn the key to start the engine.................." etc.  We don't have to do that because we have developed "muscle-memory" over a period of time.  That's why MANY people quit any attempt at an activity that is NEW to them - because, they watch an instructor, teacher, or coworker doing what we're supposed to be learning how to do (in DUE TIME) with such ease that is MUST be simple.  Well, they make it look simple because they have been practicing it, sometimes for decades.

Next time you watch online videos, check out some of the pottery-making videos - it looks SO simple, enjoyable, and so very ZEN.  But, I can tell you that I have seen people walk out of a studio or class after the first lesson because they weren't able to duplicate what they had seen their instructor do.  IT TAKES TIME.  And, so does managing anxiety.  We are not born with these management techniques, nor are we born knowing how to create a pitcher on a potter's wheel - these are things that we LEARN, and learning to manage anxiety is just another challenge to meet.

So, beginning with controlled breathing is a good option along with developing an affirmative personal mantra.  One step at a time.  One technique at a time.  And, practice, practice, practice!