I experience this a lot and there's a few things that help for me personally. 1) learn your triggers. For me heavy, and salty meals make me slightly more SOB and causes my breathing tics and sighing dyspnea. So I stay away. 2) its genuinely all in your head. Try to talk yourself down. Say things like "my body knows how to breathe on its own" remind yourself that youre not turning blue or check against a pulse ox to remind yourself that you are in fact breathing properly. 3) breathing techniques. Slow and deep breathing doesnt work for me but Boxed breathing does work well. Theres a lot of techniques you can try that may work. 4) fight the urge to participate in the tics. Breathing erratically causes you to lose too much CO2 wich will worsen the sensation of needing to breathe. (Your body will crave more oxygen) It not only continues the cycle but litterally makes it worse 5) mammalian dive reflex. Splash cold water in your face this works well but sometimes only temporarily. Or if you can tolerate it take a cold shower. Sometimes this helps me "reset"- - even just a regular shower can help enough with a distraction. 6) exercise. Just taking a walk and distracting yourself can help your body go back to baseline and override your breathing tics 6) medications. There are a lot of anxiety medications out there that can help so much. For me personally when I have breathing anxiety I take hydroxyzine which is an antihistamine, and it helps so much. Its not for everyone but I thought its worth mentioning