I keep spiraling

I need help in learning how to calm down when I get freaked out over and over and highly emotional it lasts for over an hour at a time, very random and triggered by random things. I don't think to breath, I say things without knowing I'm saying them and I feel out of control. Today I was with my partner and we were in bed and I gradually became more anxious until I literally saw everything move in circles when I closed my eyes and I felt like someone was grabbing my stomach and I started crying and couldn't stop. And this kind of thing has been happening pretty frequently for a while. I don't know what's wrong with me or what to do. I wanna remain anonymous because I'm kinda embarrased for saying this but I wanna know if anyone else ever feels the same ways, what are some things you do to help yourself out?