I'm having problem where I focused on my breathing and then I try to control it. What should I do?

Recently i felt breathless when i stood up, so i tried to control my breathing. I messed up somehow and tried laying down but all these time was taking in deep fast breaths which cause me to become light headed and tingling in my arms and legs. Now i keep worrying about my breath and on and off whenever im not distracted or if i suddenly think about my breath sometimes i trigger it again. I feel like i have to manually breath. I noticed when im breathing automatically it feels as if im not really even trying to breathe much and it feels so easy. But when i somehow focus on breathing it triggers my deep rapid breaths and makes me feel tired from breathing. I cant sleep at night due to it and throughout the day on and off i hyperventilate and feel dizzy and a pressure in my neck and head. How do i make this stop? I fear that i may have negatively associated my bed with hyperventilation and also whenever i think of my breathing it becomes manual. How do i break out of this other than distractions since i can't be distracting myself when trying to sleep.

TLDR Manual breathing/constant feeling that i cant get a deep satisfactory breath when i think about breathing. How to break it? Cant sleep as i may have negatively associated my bed with hyperventilation. Need help feel as if im gonna die

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