I to get panic attacks, and the best thing to do to get through them is bring in through your nose and out through your mouth.
for a few minutes. and then break down what you are panicking about.
a thought like this will cross my mind" my friend doesn't seem very happy right now"
and that will lead to
"maybe its because he doesn't like me"
and so on
you have to learn to nip it in the butt when it first starts.
so it would be
"my friend doesn't like me"
"we've been friends for 5 years now and he calls me and we hang out everyday, he likes me"
it all has to do with the fight or flight scheme.
anyway just a couple ideas that work for me pm me if you wanna talk more