Bhai log, panic attack aaya toh mummy boli natak hai 😭 koi breathing tips do please!

bhai log, seriously ab bohot ho gaya. kal raat panic attack aaya tha literally 2 baje. mummy ne suna toh bolti hai "bas natak karti rehti hai, padhai pe dhyaan do". like?? i was literally gasping for air and she's like "breathe normally". 😭

maine kal se ek breathing exercise try kiya hai - 4-7-8 wala. 4 seconds inhale, hold 7, exhale 8. pehle toh weird laga but honestly after 5 rounds i felt a little calm. but jab anxiety trigger hoti hai toh mera dimaag literally blank ho jaata hai and i forget to breathe. koi aur hai jo same feel karta hai? like jab overthinking start hoti hai toh breathing bhool jaate ho?

also, parents ka toxic behaviour - unhe lagta hai mental health "time waste" hai. koi tips how to handle this without fighting? i can't even focus on my studies because of this constant pressure. kya koi breathing exercise actually works for you guys? ya koi aur simple trick hai? please share, i'm literally desperate. 🥲