How screen time affects our breathing « Euro Weekly News

Spending hours in front of a screen has become the norm for many, especially for office workers, digital nomads and online marketeers. Have you ever noticed yourself holding your breath while reading emails or scrolling through social media?

I’ve noticed myself doing it while watching emotive scenes on TV, I’ve also noticed my young daughter doing the same thing while she in engrossed in a show.

This phenomenon, known as screen apnoea, could be taking a toll on 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.

First coined by former Microsoft executive Linda Stone in 2007, her informal study found that around 80 per cent of people exhibit signs of screen apnoea, especially when deeply engaged in tasks like emailing or reading digital content, as reported by Forbes.

Science journalist James Nestor, author of Breath: The New Science of a Lost Art, explains that poor posture and stress contribute significantly to dysfunctional breathing patterns. “If you are hunched over, you can’t extend your belly. You can’t take that soft, slow, deep breath,” he told NPR in 2024. This leads to chronic shallow breathing, increasing stress levels and reducing oxygen supply to the brain – scary stuff.

The health risks of screen apnoea

Research has linked chronic shallow breathing while in front of screens to a host of health issues, including: stress and anxiety, fatigue and poor concentration, muscle tension in the neck and shoulders, plus increased risks of cardiovascular disease and Type 2 Diabetes.

How to prevent screen apnoea

The good news is that screen apnoea is entirely preventable. Of course, the easiest thing to do would be a digital detox, but that’s probably not possible if you’re job involves working in front of a screen. Here are some expert-backed techniques to help you maintain healthy breathing habits while working:

Be aware of your breathing habits

Many of us are unaware of our breathing patterns while using screens. Set reminders throughout the day to check in with your breath. Are you inhaling fully? Is your breathing shallow? Practise diaphragmatic breathing, where you breathe deeply into your abdomen rather than your chest. This can help restore natural breath patterns.

Follow the 20-20-20 rule

To reduce screen strain and encourage movement, Forbes recommends applying the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something at least 20 feet away. This helps relax your eyes and gives your body a chance to reset.

Move regularly while sitting in front of screens

Sitting for extended periods worsens screen apnoea. Studies suggest that simply standing up and stretching every half an hour can dramatically improve circulation and posture, reducing breath-holding tendencies.

Maintain good posture

Slouching restricts the diaphragm and makes deep breathing difficult. Keep your screen at eye level, relax your shoulders, and ensure your feet are flat on the ground while sitting at a desk to promote better posture and breathing.

Interestingly, Stone notes that musicians, dancers, and athletes rarely experience screen apnoea due to their training in breath control. Practising an instrument, engaging in physical activity, or even taking singing lessons can help reinforce mindful breathing habits.

With digital screens playing such a central role in our lives, screen apnoea is becoming an increasing concern.

So, next time you sit down at your computer, take a deep breath and remind yourself: breathing properly can be the simplest yet most powerful way to stay healthy.

View all health and beauty articles.