‘Sleep Apnoea’ is well-known, but what about ‘Screen Apnoea’? How screen time impacts our breathing

I’ve done it myself while watching emotionally charged scenes on TV. I’ve also seen my daughter do the same while she is engrossed by a show.

This phenomenon is known as Screen Apnoea and could be harming our health.

What is screen apnoea?

Similar to the well-known term ‘sleep apnoea’ where your breathing stalls while asleep, screen apnoea refers to the tendency to unconsciously hold your breath or breathe shallowly while working on a screen.

Linda Stone, a former Microsoft executive who coined the term in 2007, found in her informal study that 80 per cent people display signs of screen apnoea while deeply engaged in tasks such as reading digital content or emailing, according to Forbes.

James Nestor is a science journalist and author. Breath: A Lost Art Reborn as a New ScienceExplains that stress and poor posture are significant contributors to abnormal breathing patterns. If you are hunched forward, your belly cannot be extended. He said: “You can’t breathe that slow, soft breath.” NPR In 2024. This leads to chronic shallow breathing, increasing stress levels and reducing oxygen supply to the brain – scary stuff.

The health risks associated with screen apnoea

Researchers have linked the habit of breathing shallowly while watching TV or other screens with a number of health problems, such as: anxiety and stress, fatigue, poor concentration and muscle tension around the neck and shoulders. They also found that it increases your risk of heart disease and type 2 diabetes.

How to prevent Screen Apnoea

It’s good to know that screen apnoea has a 100% prevention rate. The easiest thing would be to go on a digital detox. But that is not always possible for those who work in front of screens. Here are some breathing techniques recommended by experts that will help you to keep a healthy work-life balance.

You should be conscious of your breathing patterns

We are often unaware of how we breathe when using screens. Set reminders for yourself to check in on your breathing throughout the day. Are you breathing fully? Are you breathing shallowly? Practice diaphragmatic breath, which is where you breathe into your abdomen instead of your chest. This can restore your natural breathing patterns.

Follow the 20-20-20 rule

To encourage movement and reduce screen strain, Forbes The 20-20-20 rule is recommended. Take a break every 20 minutes and gaze at something 20 feet away for 20 seconds. It helps to relax your eye muscles and allows your body to reset.

Sit in front of the screen regularly and move around

Sitting for long periods of time can worsen screen apnoea. Standing up and stretching for 30 seconds every half hour has been shown to improve posture and circulation, and reduce breath holding.

Keep a good posture

Slouching makes it difficult to breathe deeply and restricts your diaphragm. To improve posture and breathing, place your monitor at eye level and relax your shoulders.

Stone points out, surprisingly, that athletes, musicians, and dancers are less likely to experience screen apnoea because they have been trained in breathing control. By practicing an instrument, participating in physical activity or taking singing lessons, you can reinforce your mindful breathing habits.

As digital screens become more and more important in our daily life, screen apnoea becomes a greater concern.

Next time you are at your computer, remember to take a deep breathe and stay healthy.

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