Photo credit: www.bustle.com
As you navigate through a sea of unread emails, you may find yourself holding your breath, completely absorbed in the task at hand. This experience, often referred to as “email apnea,” encapsulates the phenomenon where individuals unconsciously alter their breathing patterns—typically by breath-holding or shallow breathing—while engaging with their screens.
Originally gaining traction as a viral topic on TikTok, email apnea mainly surfaces in scenarios that induce stress, with emails being a primary culprit. However, it can also occur during moments spent on social media or texting. According to Dr. Christina Gibson, a family medicine physician and trauma therapist, this type of apnea isn’t just limited to nocturnal breathing interruptions; it can manifest during waking hours as well when individuals become overly focused or anxious.
Recent research from 2023 highlights that approximately 80% of individuals experience altered breathing while sifting through emails. TikTok creator @acheloawellness has shared her experiences of holding her breath during work, often needing to release loud exhales to alleviate the shallow breathing. Another creator, @aysha.yoga, emphasizes that this behavior can perpetuate a cycle of stress and fatigue.
Understanding Email Apnea
Next time you dive into your inbox, take a moment to notice your breathing patterns. Many might find they’ve been unconsciously holding their breath for extended periods. Dr. Gibson notes that some individuals adopt this behavior as a way to stabilize their bodies while concentrating on tasks, producing a phenomenon where shallower breaths equate with heightened focus.
This shallow breathing can also reflect a natural reaction to stress, whereby longer exhales are utilized to alleviate bodily tension. “Inhalations activate the sympathetic nervous system—our body’s trigger for action—while prolonged exhales engage the parasympathetic nervous system, which facilitates relaxation,” explains Dr. Gibson.
This often results in individuals exhaling for so long that they inadvertently enter a state similar to apnea, leading to increased tension and discomfort that can aggravate stress levels and lead to long-term health consequences.
Moreover, shallow breathing disrupts cognitive focus by failing to regulate carbon dioxide levels effectively. “When breathing becomes excessively shallow, it can result in hyperventilation, causing dizziness and confusion—definitely not ideal for managing critical emails,” warns Dr. Gibson.
Strategies to Combat Email Apnea
To mitigate the effects of email apnea, Dr. Gibson advocates for the incorporation of intentional breathing practices into daily routines. Here are several strategies to consider:
Self-Check Your Breathing
Being mindful of your breath while working is vital. Make a point to regularly assess whether you’re inhaling and exhaling at a comfortable rate. Setting reminders or timers can aid in fostering this awareness during hectic periods.
Schedule Breaks
Creator and yoga instructor @pranayamarose encourages stepping away from screens periodically to decompress and recharge. Taking a brief walk can be an effective strategy for managing anxiety.
Incorporate Mindfulness Moments
As you frequently check your inbox, consider using these junctures to concentrate solely on your breath. This approach not only enhances your ability to respond but also provides moments of tranquility. According to Dr. Gibson, listening to soothing audio, such as pink noise, can further assist in lowering stress levels.
Practice Extended Exhales
If you’re feeling tense, try elongating your exhales. Dr. Gibson points out that extending your breath out can significantly alleviate bodily tension, provided you follow it up with a proper inhalation. Placing a hand on your chest or abdomen can also help individuals regain control over their breathing.
Focus on Posture
Another practical tip shared by TikTok user @beingmethod emphasizes the importance of maintaining good posture while working at your desk. By ensuring you sit upright and feel supported by your chair, you may experience a noticeable reduction in stress levels as you tackle your daily tasks.
Referenced Studies:
Slowik, JM. (2024). Obstructive Sleep Apnea. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459252/.
Experts Consulted:
Dr. Christina Gibson, family medicine physician, trauma therapist, and Ayurvedic counselor.
Source
www.bustle.com