Some people like to play relaxing music, nature sounds, or brain entrainment sounds while doing this.
It can help focus your mind to do this, but make sure you pick something that you enjoy and that helps you focus without being distracting.
Start by clearing your mind as much as possible.
Try to focus on something that relaxes you.
Think of your favorite vacation spot, your favorite hobby, or someone you love.
Imagine yourself happy and at peace.
Close your eyes.
Relax your facial and scalp muscles, taking care to pay attention to every muscle in your head.
Make sure your scalp is relaxed, then your forehead is relaxed, then your cheeks, and so on.
Slowly move down to your neck, shoulders, and back.
Feel a wave of relaxation spreading slowly through your body from head to toe, as if it were washing over you like a wave.
Relax your arms slowly from bicep down to your wrist.
Move into your hands and fingers, relaxing each set of muscles separately.
Let the wave wash down through your torso, your buttocks, your thighs, and your calves.
Finally, relax your feet and toes.
By now your entire body should be limp and completely relaxed.
Now you should stay in this state for a while.
Try to focus on whatever got you centered in the first place.
Imagine your calming place, your favorite happy thought, or whatever else makes you truly calm and happy.
You can do this anywhere in some form.
You may not be able to close your eyes and go completely limp, but you can use this technique anywhere to center your thoughts away from the panic attacks.