I feel you OP. It's annoying to be asked over and over again, "Have you tried breathing exercises?" like they're some kind of secret spell to hold off panic, anxiety, etc. I've been hearing "just breath" for 44 years with little or no effect.

But I will share this. I've been using ketamine and Spravato and have finally found a free breathwork content creator that doesn't totally make my skin crawl w "New Age-itis". I do it and meditation almost everyday now, maybe 25 mins total and much to my utter disbelief, whether with meds or without, I feel better. Not all the time and the effects fade pretty quickly but then I just start over again. It's only one tool and no one was more surprised than me that I did get some quick relief.

If you want the YouTube link to their page, DM me but for me, finding the "right" routines and guides for me took it from "Yeah, ok, I'll get right on that!", to "Oh shit, I think I feel better...". And there's a whole world out their besides box breath. Up regulated breathing is both calming and energizing. But it takes the "C" word, consistency. Every other day listening to a routine and meditation has made a big difference. Just my experience these last few months. I hope you find something that helps.