Dose anyone have any grounding tips?

I've been struggling for the past few days or weeks, idk anymore, and today just feel like the worst. I genuinely feel like I'm struggling to breath even tho i know i am, and this annoying pain/ pit in my stomach is growing bigger, and my mind is racing with every bad news i've been given. I just genuinely need a grounding techniques to help me feel more percent, cause i've been avoiding theses feeling and i know if i left it like that it would not be the best for me.