Are You Breathing? Let’s Talk About Screen Apnea

It might not be as well known as sleep apnea, but screen apnea can be just as detrimental to your health. If you’ve ever caught yourself holding your breath while scrolling through your phone or working at your computer, you’re not alone. Studies suggest that as many as 80% of people experience screen apnea which manifests as brief pauses in breathing while glued to their screens.

Understanding Screen Apnea

This phenomenon was first recognised by columnist Linda Stone, who noticed her own shallow breathing patterns during screen time. This happens as our bodies slip into a fight-or-flight response meaning you’re on high alert, even when simply responding to emails or browsing social media. It might not seem like a big deal to hold your breath now and then, but this kind of thing can have serious health consequences. Too much screen time has been linked to both  cardiovascular issues and heightened anxiety. The stress-induced Zoom fatigue experienced during the pandemic is just one example of how excessive screen exposure can take its toll on our well-being.

Don’t Hold Your Breath

Many of us can’t do much about being at a computer screen all day. In many cases our livelihood depends on it! But luckily there are several actionable steps we can take to mitigate the effects of screen apnea and reduce its effects on our mind and body. I’m going to share a few simple practices below that you can integrate into your daily routine with very little effort at all - so no excuses! Let’s start having a healthier relationship with our screens AND ourselves.

Take Regular Breaks

This is a bit of a no-brainer. One of the most effective ways to combat screen apnea is by taking regular breaks from screen use. Set a timer to remind yourself to step away from your device every 30 minutes to an hour. I personally love to use the Pomodoro method for this (here's one I find useful). It involves breaking work into focused intervals of 25 minutes, followed by short breaks of five minutes. After completing four consecutive work intervals, you get a longer 15-20 minute break. 

Fun Fact: The term "pomodoro" stems from the Italian word for tomato. Developed by Francesco Cirillo, it was inspired by the kitchen timer he initially used - which was a tomato-shaped timer (of course!) - to structure his study sessions while he was a university student. Cirillo experimented with various work interval lengths, starting from two minutes and gradually increasing them up to one hour. However, he found that shorter intervals helped him maintain focus more effectively.

During these breaks, don’t just switch to another tab to browse Facebook! This is your time to zen out with activities that allow for deep breathing and relaxation, such as stretching, walking, or simply gazing out the window doing some people watching. I mean, who doesn’t love a bit of people watching. These breaks not only give your eyes a rest but also allow your body to reset and regulate its breathing patterns.

Incorporate Breathing Exercises

Conscious breathing exercises can be powerful tools for combating screen apnea and promoting relaxation. Diaphragmatic breathing is one of the best things you can do to relax. To give it a try, just focus on expanding your belly with each inhale and contracting it with each exhale - it really helps to regulate your breathing and reduce stress. Take a few minutes to practice this technique whenever you feel tension building or your breathing becoming shallow. If this is new to you, you'll find some great tips and a tutorial in our chat with somatic practitioner Rebekah Ballagh. Once you’ve got it down, this is something that’s really beneficial to have in your toolkit as it can really help you to regulate during periods of stress.

Move Your Body Throughout the Day

Exercising is a big one as not only does it improve your circulation and oxygen flow, but it also help release tension in the body so you can breathe deeply and fully. So if you needed more motivation to get that new year's resolution started up again, this is it!

With that said, exercise can be anything that gets your body moving! Whether it’s a full on dance break around the living room or some simple stretching exercises, it all counts. Choose whatever you feel you’ll stick to as consistency is where it’s at.

Breathe Easy

You may only have become aware of screen apnea right this moment, so what better time to start preventing it than right this moment?! Our days are increasingly dominated by screens now; we sit watching the TV screen whilst flicking through our phone screen whilst not really paying complete attention to either one. It’s time to become more mindful of how these digital habits impact our health. From screen apnea to heightened stress levels, our digital interactions can take a toll on our physical and mental health if left unchecked.

By paying attention to our breathing patterns and implementing preventative measures such as the tips listed above, we can minimize the effect our technology driven lives has on our wellbeing. Taking a moment to pause, take a deep breath, and reconnect with our bodies can help us stay grounded amidst the digital noise.

Technology has changed our lives in so many ways, but it’s not just about staying connected - it’s about staying grounded. By nurturing a balanced relationship with technology and prioritizing self-care, we can ensure we get the best of both worlds.

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