Daily panic attacks

I have 2 to 3 panic attacks every single day. They come out of nowhere. No triggers as far as I can tell. This has been happening for about two months now. Medicine helped with the first few attacks, but now it does nothing for me. Running my head under freezing water helps in the moment, but the panic comes right back. These last for 20 to 40 minutes. These leave me absolutely exhausted and nauseous, and it’s starting to interfere with my life, so does anyone have any tips for how to stop these? I see people talk about breathing techniques, but they refer to them as numbers (like 5-3-5) so i cant try these techniques because I have no clue what they mean. I can’t keep living like this, it doesn’t feel like this is what life should be like every day. Any tips would be highly appreciated