Well this is a breathing thing again. First you learn to change your breathing, then you practice on the phone with a friend who can remind you to breathe right as you talk. All my anxiety and panic disappeared when I truly went thru the pause and went off of the medications. My dizzy spells have been diagnosed as migraines from stress and anxiety. Started to have panic attacks and was put on medication.
Hyperventilation causes arterial constriction in the brain and around the eyes.
Yes, you can get over both, and get off of medications. I've heard of problems with seizures. Going off of benzos suddenly can be very bad and dangerous. I haven't heard of the pencil technique. I've heard that it helps a lot of people.