You can look it up online ways to control it. But the gist of it is once your realize it's happening, begin directing it with your mind. Instead of a solid fist squeezing the inside of your chest, try changing it to something like a hot shower feeling, or like butterflies in your chest, etc. idk. I'm not the best at explaining things though so yeah lol.

@madi-girlsmama idk how to control..i know how to stop ..i call on the Lord. i know how to keep it from coming back when i fall back asleep..i walk around and stuff before going right back to bed.

I've only experienced it like 3 times but it was awful. I'm sorry you're dealing with it. Have you tried learning to control it? That way it could actually be pleasant for you. Kind of like controlling a dream