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It does sound like sleep paralysis, and it can manifest differently for individual people, as well as individual episodes. I felt the chest heaviness many times and felt some pain but mostly like I was being suffocated. And I never could scream while having sleep paralysis.
You can relax when it happens, tell yourself you know it’s just sleep paralysis and it isn’t actually harmful to you, or you can try to use the sleep paralysis as an “exit point” to leave your body. There are some pretty good resources on the astral projection forum here. I also recommend the books by Robert Monroe; there are other authors who have written books describing the phenomenon, but I like that Monroe purposefully avoids charged language and tries to describe his experiences neutrally. Other SF members have recommended other authors. I have read Bruce and a couple of others but Monroe is the only one I felt had enough value for me personally to recommend.
Hope this helps.
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