It seems to me that you are having something similiar to a "kundalini crisis". Sometimes individuals experience difficulties when attempting to move to higher levels of consciousness before they have completely resolved issues acquired from childhood tramas. Sometimes these things just come up because what has been placed in the unconscious will try to find ways for expression.
Other things that you can do immediately is to be more grounded within your physical body as much as possible. Getting some physical exercise, yoga stretching, dance with music that you like, bicycling, etc. Listen to soothing music, hot baths, herbal teas.
Examine your diet. I would avoid putting stress on the adrenals, drinking coffee and other stimulants. Also understanding what foods that tend to make the body more prone to becoming acidic/acidosis and to avoid these to see how it affects your bodymind mechanism.
Bring your attention to watching your breath will help to bring the breath deeper (don't force it). The best way is to focus on your out-breath. After the breath is out of the lungs then wait and allow the body to take in the in-breath naturally. You want the breath to flow naturally, not to force it like a pranyama.
Don't panic. Research the websites, and go with what feels good to you.