2023-10-31 07:00:30
Screen apnea is an alteration in breathing rhythm when facing the screen of devices. How to identify it?
Screen apnea, English screen apnea, refers to the interruption of breathing or shallow breathing that many people unconsciously experience when using their mobile devices. It is a concept that appeared in 2007 and which has been the subject of studies in recent years.
Thus, it has been observed that it is linked to a greater tendency to stress, anxiety, sleep disorders and concentration problems. How do you know if you have it? Below we explain in detail what it is, what its symptoms are and how you can reduce its risks through some exercises.
What is screen apnea?
In 2007, Linda Stone, a former Microsoft executive, noticed that her inhales and exhales while working on emails and in front of a computer screen were shallow and intermittent. As she became aware of the phenomenon, she observed that it was a repeating pattern.
However, when she got up and walked around, her breathing returned to normal. For what? This doubt led her to conduct informal research through which the concept of “screen apnea” emerged.
For her study, which lasted 7 months, she invited 200 people (friends, neighbors and family) and used a device that tracked pulse variability and heart rate. Additionally, she spoke with doctors, psychologists, and neuroscientists to get a sense of the changes that occur in the body with cumulative shallow breathing or holding it.
What she was able to conclude was that 80% of participants sometimes stopped breathing or have suffered an alteration in their breathing rhythm. Hence it’s called apnea, referring to sleep apnea, a disorder that causes a person’s breathing to repeatedly pause and start while they sleep.
In 2008, in a publication of Huffington PostStone defined screen apnea as “the absence or temporary suspension of breathing, or shallow breathing, when writing an email.”
Since then, the term screen apnea has also been coined to refer to the pattern of interrupted or impaired breathing that tends to occur unconsciously when spending time in front of computers, cell phones, video games, among other devices .
What causes screen apnea?
In the digital age, screen apnea has not gone unnoticed. Since Stone first addressed the subject, other experts have attempted to explain the phenomenon. THE New York Times quotes the hypothesis of Stephen Porges, professor of psychiatry at the University of North Carolina at Chapel Hill: “Screen apnea is a manifestation of our body’s response to stress.
According to Porges, stopping breathing when using technological devices is the nervous system’s way of reacting to the constant stimuli it receives. With so much information to process at once, a fight or flight mechanism is activated. Which disrupts the breathing rhythm.
This type of concentration and attention requires mental effort that triggers a series of physiological changes. Such as shallower breathing and a decrease in heart rate to calm the body and divert resources that allow for better concentration.
Along these lines, plus an email notification or other stimulus is sudden, the more likely it is that the nervous system will perceive it as a threat. The result is screen apnea.
Other factors, such as prolonged sitting and long hours of stressful work, have also been linked to a higher risk of this disease.
What are the symptoms of screen apnea?
Currently, the clinical manifestations of screen apnea are not clearly defined. We know that Slowing breathing while the person is focused on their cell phone or computer is the main symptom.
Other associated symptoms are:
- Breathe with your mouth open in front of screens.
- Slower heart rate.
- Jaw clenching.
- Arched shoulders.
In itself, all this happens occasionally and generally does not represent any danger. However, when this happens repeatedly throughout the day, it can lead to other problems.
As the nervous system enters a prolonged state of threat, at the end of the day one will experience a greater sense of exhaustion and other psychological effects, such as the following:
- Stress and anxiety. Interruption of breathing prevents oxygen from being optimally transported to the cells. As a result, the body tends to release more stress hormones. The person will feel more irritable and anxious.
- Reduced mental performance. Screen apnea leads to low oxygen levels which affect the ability to concentrate, remember and problem solve.
How to prevent and deal with it? 6 strategies
Fortunately, There are several strategies that can be implemented on a daily basis to prevent and deal with screen apnea. These are simple gestures, but with great impact, which contribute to maintaining a normal and conscious respiratory cycle.
1. Practice mindfulness
Mindfulness or mindfulness is one of the disciplines you can put into practice to prevent screen apnea. The idea is to take a short break to do a mindful breathing exercise.
How are you breathing right now? Is your breathing fast or slow? Is it deep or superficial? After solving these questions, perform an abdominal breathing exercise. In other words, breathe in slowly through your nose and out through your mouth using your diaphragm and abdominal muscles.
2. Schedule reminders to breathe
The hustle and bustle of routine and multiple occupations can make you forget the importance of monitoring your breathing habits. If so, set alerts or reminders on your smartphone or your computer will help you. Once the alarm is triggered, take a break and do the mindful breathing exercise.
3. Move to avoid screen apnea
Sitting for several hours is one of the factors associated with screen apnea. One of the solutions is therefore to move. There’s no need to go far or take a walk (which isn’t bad either). Stand up, stretch your limbs and step away from screens.
Take a break every 20 minutes, for 20 seconds. During this time, you can walk around the room, moisturize or relax your eyes. Ultimately, you will reduce tension and refresh your mind.
4. Try bigger screens
In the publication of New York Times, Porges suggests that large screens can reduce mental load. Therefore, the tendency to suffer from apnea in front of screens. As the visual field diminishes, the nervous system is forced to demand more.
5. Consider a digital detox
Never before has it been more important to do a digital detox. As psychologist Kia-Rai Prewitt explains, via the Cleveland Clinicthis involves taking a break from using electronic devices for a period of time, which may extend to days or even months.
Even if it is not always possible to disconnect 100%. The idea is to limit news consumption and the use of social networks and video games. The results of this disconnection range from greater productivity at work to reduced stress and anxiety and stronger interpersonal relationships.
Of course, it is also the perfect opportunity to relax the body and mind, to become aware of breathing and other bodily sensations.
6. Practice screen hygiene
If the body is tense and tired, you are more likely to suffer from apnea. To avoid this, be sure to maintain screen hygiene. This involves maintaining a safe distance from your computer or mobile device, blinking constantly, using blue light filters and taking regular breaks.
Have you already practiced mindful breathing today?
Without realizing it, you may be holding your breath when checking your phone or working on your computer. From now on, try to be more aware of how you breathe and spend time doing mindful breathing exercises.
Although you may not know it, Screen apnea may be the reason you feel more tired after a day. Or why you become more irritable in certain situations. Keep this in mind from now on and try practicing mindfulness, active breaks and digital detox. Your body will thank you.
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