How can I control sudden panic attacks without medication?

I sometimes experience sudden panic attacks where I feel an intense wave of fear or discomfort without any clear reason. My heart starts racing, I feel short of breath, dizzy, and it becomes hard to stay calm in that moment.

These episodes come unexpectedly, even when I’m not in a stressful situation, and they make me feel out of control. It’s scary and affects my confidence in going out or handling daily activities.

I would prefer to manage this naturally without relying on medication if possible. Are there any practical techniques or immediate steps I can use during a panic attack to calm myself down and regain control?