Replying to an email or text message may seem like a no-brainer, but this simple act can cause a seemingly dramatic physical reaction. breathing Or your breathing becomes shallow. Thank you for improving your apnea syndrome via screen or email. stress current level.

It may seem silly to think that email can make your body overly excited and panicky, but email apnea is a phenomenon that can cause real harm in the short and long term, and middle-aged women may be especially prone to it. Here’s what you need to know about screen apnea and email apnea.

What is email apnea (and why it’s more common than you think)

Screen or email apnea occurs when you involuntarily hold your breath or breathe shallowly while looking at a screen to respond to an email or text. Dora KamauMindfulness and Meditation Teacher at Headspace.

The term was coined in 2008 by Linda Stone. article Published by HuffPost. She defined the phenomenon as “a momentary absence or cessation of breathing, or shallow breathing while sending an email.”

charlotte MAashThe breathwork coach and founder of Benefits Of Better Breathing told Flow Space that this happens because the brain interprets increased cognitive load as a threat and stimulates nervous system function. stress response Get into gear.

Consider also that so much of our lives is connected to technology. Think about how much information comes through our phones and affects us on both a micro and macro level. It’s no surprise that email apnea is common.

“As information comes in, we may inhale and hold our breath, but our exhalations remain short and shallow,” Kamau said, adding that this reaction is “totally human.” She explains: “Our brains are wired to look out for danger and potential threats to keep us safe, but we can’t always distinguish between a real threat like stepping into our driveway and a benign threat like opening our inbox.”

If you’re thinking, “I don’t hold my breath when I look at my phone,” know that email apnea usually feels more like irregular, shallow breathing punctuated by deep gulps or exhalations, rather than holding your breath until you can.

Here’s what happens when email apnea and the anxiety that comes with it causes shallow breathing. According to Marsh, the body goes into a pattern called “freeze and focus,” which causes micro-locks in the chest and diaphragm, causing small “sip” breaths.

She said: “Although it feels like you’re holding your breath, you’re actually likely hyperventilating overall, and your breathing is irregular and you may sometimes take deep breaths or suck in air to compensate.”

Negative effects of screen and email apnea

Email apnea may not seem like a big deal, but the cumulative effects on the body and its breathing patterns over time cause harm. As for how stress affects breathing, Marsh said email apnea can form a bad habit. This breathing pattern can become a habit because your body is used to fine-tuning your diaphragm and chest.

Short-term effects include an increased stress response, which increases heart rate and releases cortisol, manifesting as tension and anxiety. Marsh added that this can cause difficulty concentrating, brain fog, headaches, clenching of the jaw, poor thinking ability, and a feeling of being “strained but tired.”

long term effects of stress is well-studied and understood to be harmful to a variety of organs. Think about it: Anxiety becomes more general and worse. sleep and burnout and fatigue.

“Shallow breathing due to chronic stress, if left unchecked for long periods of time, can weaken the immune system, cause cardiovascular problems, and affect mental health. As a result, we become more anxious, less able to concentrate, and feel disconnected from ourselves,” Kamau added.

Why midlife stress makes shortness of breath worse

Midlife women are already dealing with a myriad of demands and obligations and are more prone to anxiety. So this pattern of breath-holding can have even more negative effects for women at this stage of life.

Anxiety is also common Symptoms of menopause During perimenopause, women in their 30s, 40s, 50s, and 60s may already have shallow breathing problems even before menopause, because lower estrogen levels make it harder to regulate the body’s stress response. screen apnea Hit.

How to instantly stop screen and email apnea

According to Kamau, the first step to stopping screen apnea in the moment is to notice and recognize it when it occurs. “It’s hard to change something you’re not aware of, and most people don’t realize their breathing is shallow until they exhale the smoke,” she explained.

To stop email apnea before it progresses, March recommended taking deep breaths to break the pattern. Pay attention to your posture. If you’re hunched over at your computer or in a stress-inducing pose, soften your abdominals, drop your shoulders, and get ready to engage your diaphragm like an opera singer.

Next, focus on intentionally slowing down your breathing. Breathing through your nose lengthens your breath.

Next, “aim for 15 breaths per minute as the average breathing rate for a healthy adult, and if possible try 6 breaths per minute as a reset breath,” she said. Gradually lengthen your breath until it slows down. You can also try the inhale for 3 seconds and exhale for 5 seconds, or the inhale for 4 seconds and exhale for 6 seconds trick.

To confuse the body, which goes into autopilot and causes shallow breathing, Kamau recommended using the “STOP” method. If you notice your breathing shaking while scrolling or during an email session, try the following:

S: Please stop whatever you are doing.

Ta: Kamau says taking a few deep breaths calms your nervous system.

oh: Observe how you feel when you finish breathing. Be kind to yourself by writing down the sensations, thoughts, and emotions you are feeling in this moment.

P: Continue to act intentionally, that is, think about what to do next.

How to combat long-term shallow breathing

March and Kamau said the body needs to be retrained to combat the shallow breathing caused by email apnea.

Additionally, it can be helpful to deal with stressors other than on-screen stressors. If you have general anxiety or stress, seeking professional treatment and practicing practices such as meditation, breathing exercises, and relaxing pastimes can help. Here are some ways to fix shallow breathing recommended by March and Kamau.

Take “breathing breaks” and screen breaks

It’s easy to get caught up in a stressful moment and forget to breathe. March suggested creating blocks throughout the day, say every 20 to 30 minutes, to take “breathing breaks.” Set an alarm on your phone or mark it in your daily planner to keep yourself accountable.

These don’t need to be long. Even just one minute of breathing in and out slowly can help break harmful patterns.

Taking a break from the screen can also help. Kamau said they help the body and mind rest and calm down. “Try taking a light walk, moving your body consciously, or even just looking away from your screen for a few minutes,” she said.

don’t multitask

Multitasking puts your brain into overdrive (and bad for cognitive health) So by consciously trying to do one task at a time, you can prevent your stress response from taking over.

deal with posture

If you’re spiraling to the max while sitting in an uncomfortable chair or chewing like a pretzel, addressing your posture and ergonomic settings may help alleviate your symptoms.

Leaning forward puts pressure on your diaphragm and makes it difficult to take deep breaths, so focus on keeping the screen straight and creating addressable space. Make sure your desk setup supports your back.

“Try to sit straight at your desk, lengthen your spine, widen your chest, pull your shoulders away from your ears, and relax,” Kamau explained. “This position creates more room in your abdomen, making it easier to take fuller, deeper breaths.”

practice breathing from the diaphragm

If you’re not used to breathing loudly, it can be helpful to practice moving your diaphragm. To test this, Kamau asked him to place his hand on his stomach. If you feel your diaphragm moving up and down when you breathe, your breathing is supported by the full force of your diaphragm, and that’s what you want.

If you don’t feel your stomach moving, you may be relying on your chest to breathe.

“Chest breathing is a sign that you’re breathing shallowly, which can cause additional tension and stress in your mind and body over time,” she explained. “Diaphragmatic breathing, on the other hand, helps relax the body, calm the nervous system, and increase energy levels.”

do functional breathing exercises

Practicing your breathing techniques when you’re not feeling stressed will make it easier to summon these tools when you do. teeth emphasized.

“Stress is always an issue in the workplace, but the key is how to deal with it and return to a state of calm tension,” Marsh explained. “Breathing exercises can help you do just that.”

doing it somatic exercise Activities like yoga can help you pinpoint your breathing patterns. Another way to do this is to follow Marsh’s NEAT Code for Improving Breathing below.

nose: Close your mouth and breathe through your nose.

Simple movements: Relax your stomach and expand your lungs and diaphragm.

air: Please take a deep breath. “Take some light, gentle breaths,” Marsh said.

time: Take your time and enjoy the air flowing in and out. “Pace yourself, slow your breathing rate, and exhale a little longer than you inhale,” Marsh said.