It might have occurred while you were intensely focused on a task at work, while staring at your screen.
It’s a phenomenon called ‘screen apnea’, or sometimes referred to as ‘email apnea’. It’s where you temporarily stop breathing or take shallow breaths while using a screen.
It often happens when we’re deeply focused on tasks, and our bodies go into a low-level ‘fight-or-flight’ response. Over time, this breathing pattern can increase stress, fatigue and tension throughout the body.
If you have noticed yourself doing it, you’re not alone – this breath-holding pattern is surprisingly common. Approximately 80 per cent of people hold their breath or breathe irregularly while focused on screens, according to Linda Stone, the researcher who first identified the concept.
Stone initially noticed this phenomenon in herself and others in the tech industry, which led her to research and write about it, highlighting how screen-related breath-holding is linked to stress and focus.
“I noticed, almost immediately, that once I started to work on email, I was either shallow breathing or holding my breath,” she said.
“I paid attention and noticed that, day after day, this was the case. When I would get up and walk around, my breathing was completely different than it was when I was working on my computer.”
This breath-holding pattern restricts oxygen to the brain and body, affecting their functionality. So what can you do to prevent yourself from constantly holding your breath, particularly during your workday?
Practise mindful breathing
Take deep breaths before and after screen time, and practise breathing exercises throughout the day. You could set a timer for every 15–30 minutes to take a few deep, slow breaths – inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
Box breathing is another useful technique to reset your breathing pattern. Inhale for a count of four, hold for four, exhale for four, and pause for another four counts. This activates the parasympathetic nervous system, which promotes relaxation.
Take movement breaks
Set timers and reminders to get up, stretch and move around every 15–30 minutes during your workday. This light exercise can help to release tension and stimulate deeper breathing. Even a two-minute walk or a few shoulder stretches can make a difference.
Setting limits on screen time
Find a balance between screen time and non-screen time. Are there any tasks that can be completed away from your computer? For example, you could use a pen and notepad to brainstorm ideas, outline a project or jot down quick notes before typing them up.
Follow the 20-20-20 rule
Every 20 minutes, look away from your screen at an object about 20 feet away for at least 20 seconds. This gives your eyes and your breathing a break, easing tension and helping to reset any breath-holding patterns.
Step outside
Head outdoors for some fresh air and a little sun to boost your mood and lower anxiety. Regular breaks outdoors can help to reduce mental fatigue and screen-induced tension, making it easier to maintain a healthier breathing pattern when you return to work.
Take up healthy hobbies
Taking up hobbies that improve your posture and breathing can be effective tools to prevent screen apnea. Yoga is an excellent option as it can promote deep, mindful breathing and body awareness, which counteracts the shallow, tension-filled breaths often held unconsciously during screen time.
Stone also recommends dance and singing as effective ways to combat email apnea. She notes dancing can help with breathing, posture and moving to rhythm, while singing is a great way to learn breathing techniques and to improve lung capacity.
