Ia panic attack a Terrible heartburn , shortness of breath, etc

Hi there, welcome to the recovery process! There's a fair bit of information that you'll want to acquire as you start on this, but hopefully the resources available here as well as from other people fighting this can help you somewhat.

1: The definition of a relapse depends on your goals in the program. If you're abstaining from PMO, then technically No. A relapse would involve a conscious action that reactivates the pathways you're trying to rewire through the reboot process. This includes partaking in PMO and consciously seeking out hyperstimuli (IE scantily clad pictures, or pictures meant to elicit any form of erotic satisfaction; yes that includes social media and most dating platforms.) In your particular case - Accidentally seeing cleavage does not count as a relapse. There are no censor bars in the real world, people are going to dress as they please, and you cannot expect others to conform to you. What you can do is identify how you reacted, and take steps as to make sure that doesn't happen again. You know yourself if it was accidental or not, we can only assume and give benefit of the doubt based on the definition we're given. But it's nothing to obsess over. If you linger on it, you'll keep thinking about it and you'll just be doing yourself a disservice in the long run, even if your thoughts are all "I cannot do that again." Practice eye contact. One of the benefits of a reboot is that as you rewire, you'll be less affected by urges and you'll have more tools to overcome them. You'll be less concerned with the body, and more the character. This requires effort, but it'll occur over time.

2: The effects of PMO are different for each of us, and that's why it's important to identify how it effects you as part of the 'why' you're taking this path. On average, yes - anxiety is a common side effect of PMO use. It has to do with the dopamine receptors in your brain, and all sorts of other neurochemicals that are worn out due to the unnatural hyperstimuli provided by things like junk food and P. There is a lot of informed, accredited scientific research on this, and you can find much of it on "Your Brain on Porn," a website which provides research and citations for this information. It can tell you far more than I can in a single post.

2a: The frequency in which you partake in PMO won't give you as much information on how badly you're afflicted because you're used to it. Only once you abstain will you find out just how much of an impact it had on your life. Even just once a day for a prolonged period of time is shown to have immense negative effects on the primitive reward centers in our brain, and it changes our brain's plasticity in ways that will often take some time to recover. You will still have to face many of the issues that led you to PMO use as well as the effects of removing the hyperstimuli from your life and overcoming whatever obstacles your brain throws at you as it tries desperately to maintain its constant fix of rewards. Be careful.

The best advice I can offer is to take it one day at a time. Remain accountable to yourself, and identify your tripwires so that you can learn to let them pass and refocus your mind onto something more productive. There's a lot of good science on this these days, I highly suggest checking it out to get a better idea of what you're starting. The benefits are worth it.

Hope this helps!