Is ‘Email Apnea’ the New Silent Stressor? How Midlife Women Are Particularly Vulnerable
Answering an email or text may seem simple enough, but sometimes this simple act can elicit a seemingly dramatic bodily response: you may find yourself holding your breath or breathing shallowly. Thank screen or email apnea for ratcheting up your stress levels in the moment.
It may sound silly to believe an email can send the body into overdrive and panic, but email apnea is a phenomenon that can cause genuine short and longterm harm—and midlife women may be especially prone to it.
What Exactly *Is* Email Apnea?
Screen or email apnea happens when someone unconsciously holds their breath or breathes more shallowly even as looking at their screen to answer emails or texts. The term was coined by Linda Stone in 2008, who defined it as “a temporary absence or suspension of breathing, or shallow breathing, while doing email.”
Breath work coach Charlotte Marsh explains this happens given that the brain interprets increased cognitive load as a threat, triggering the nervous system’s stress response. With so much of our lives connected to technology, it’s not surprising this is common.
It often feels less like holding your breath until you can’t anymore and more like erratic, shallow breathing punctuated by big gulps of air. This can manifest as a pattern called “freeze and focus,” which causes micro-bracing in the chest and diaphragm, leading to tiny “sip” breaths.
The Hidden Costs of Shallow Breathing
Email apnea may seem minor, but the cumulative effects on the body can be significant. The body drops into a pattern of micro-bracing the diaphragm and chest, making this breathing pattern habitual.
Shorter-term impacts include a heightened stress response, increased heart rate, and cortisol release, manifesting as tension or anxiousness. This can also cause poor concentration, brain fog, headaches, jaw clenching, and a feeling of being “wired but tired.”
Longterm, shallow breathing can weaken the immune system, contribute to cardiovascular issues, and impact mental health, leading to increased anxiety, worse sleep, and burnout.
Why Midlife Women Are at Higher Risk
Midlife women already contend with myriad demands and obligations, making them more likely to experience anxiety. This pattern of breath-holding can have an even larger negative impact for women in this stage of life.
Anxiety is also a common symptom of menopause and perimenopause, as declining estrogen levels craft it harder for the body to regulate its stress response. Which means women in their 30s, 40s, 50s and 60s may already have issues with shallow breathing even before email apnea becomes a factor.
Breaking the Cycle: Immediate Relief
The first step to stop screen apnea is to notice and acknowledge it when it happens. It’s hard to change something you’re not aware of.
To stop the pattern before it starts, a deep exhale can be effective. Focus on slowing your breathing, and consider breathing through your nose to lengthen breaths. Aim for around 15 breaths per minute, or even six breaths per minute as a reset.
Employ the “S.T.O.P.” method when you notice shakier breathing:
- S: Stop whatever you’re doing.
- T: Take several deep breaths.
- O: Observe how you feel.
- P: Proceed with intentional action.
Long-Term Strategies for Healthier Breathing
Retraining the body is key to combating shallow breathing from email apnea. Addressing stressors beyond the screen is also important.
Here are some recommended strategies:
- Breathing Breaks & Screen Breaks: Schedule regular breaks throughout the day for mindful breathing and to step away from screens.
- Avoid Multitasking: Focus on one task at a time to reduce cognitive overload.
- Address Your Posture: Ensure an ergonomic setup that supports good posture and allows for full breaths.
- Practice Diaphragmatic Breathing: Learn to engage the diaphragm for deeper, more effective breaths.
- Functional Breathing Exercises: Incorporate practices like yoga or somatic exercises to improve breathing patterns.
Marsh’s N.E.A.T. Code for Better Breathing can also be helpful:
- Nose: Breathe through the nose.
- Easy Movement: Relax the stomach to expand the lungs.
- Air: Breathe in deeply.
- Time: Take your time and savor each breath.
FAQ: Email Apnea and Your Wellbeing
What does email apnea feel like? It often feels like erratic, shallow breathing, punctuated by gulps of air, rather than holding your breath until you can’t breathe.
Is email apnea serious? While it may not seem like a big deal, the cumulative effects of shallow breathing can negatively impact your physical and mental health over time.
Can I prevent email apnea? Yes, by practicing mindful breathing, taking regular breaks, and addressing underlying stress.
Are there resources to help me learn more about breathwork? Consider exploring resources from breathwork coaches and mindfulness teachers.
What if I’m still struggling with anxiety and shallow breathing? Seeking professional help from a therapist or healthcare provider is always a good idea.
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