Caught in the Inbox Trap: How Email Apnea is Impacting Your Breathing and Wellbeing

“Email apnea” refers to the habit of unconsciously holding your breath or shallow breathing while reading or responding to emails. This phenomenon, coined by Linda Stone, occurs when people become focused on digital tasks like email, social media, or texting, causing them to breathe irregularly. As reported by Mindful Magazine, this unintentional breath-holding activates the body’s stress response, increasing levels of cortisol and adrenaline. Over time, this can lead to fatigue, poor focus, and even health issues like high blood pressure and a compromised immune system, highlighting how something as simple as breathing impacts overall well-being.

The body’s response to tech-induced stress
According to GQ, email apnea stems from the body’s reaction to technology-induced stress, which can trigger the “fight-or-flight” response. Our bodies interpret focused screen time as a sign of high alertness, causing the diaphragm to tighten. This tension results in shallow or paused breathing, creating a pattern that many of us remain unaware of throughout the workday. These shallow breaths deprive the brain and body of oxygen, leaving us feeling tense and fatigued, even after only a few hours at the computer, several strategies can help combat email apnea. 

“Email apnea is a phenomenon where people unconsciously hold their breath or drop into shallow breathing when they’re responding to email or texting,” Niraj Naik, a world-leading breathwork expert and founder of the international school of breathwork SOMA Breath, told Real Simple. 

Intentional breathing exercises
Real Simple suggests incorporating intentional breathing practices, like diaphragmatic breathing, into daily routines. Setting reminders to pause and breathe deeply or practicing mindful breathing for just a few minutes every hour can interrupt the habit of breath-holding. Taking regular breaks from the screen also relieves muscle tension and prevents the mental fatigue associated with long periods of digital engagement. By practicing conscious breathing techniques and adopting a more mindful approach to work, individuals can reduce stress, improve focus, and feel more energized throughout the day. 

“Email apnea is a phenomenon where people unconsciously hold their breath or drop into shallow breathing when they’re responding to email or texting. Holding the breath on the exhale is instinctive to help people focus or concentrate harder on what they’re doing. Temporarily inhibiting a subconscious brain activity such as breathing allows the brain to divert its resources to carrying out a difficult task. When this instinct kicks in regularly during daily activities such as reading or replying to emails, the effects can become chronic,” Niraj Naik, a world-leading breathwork expert and founder of the international school of breathwork SOMA Breath, told Real Simple, adding, “Thankfully, you can train your brain to focus on tasks without unconsciously [inhibiting] your breathing. 

Breathing at work, especially when responding to emails or notifications, can significantly impact mental and physical health. Email apnea may seem like a minor habit, but as research highlights, it can have profound effects on our stress levels and overall health. Addressing this issue through mindful breathing and regular pauses can empower workers to feel more present and productive while reducing the harmful effects of stress.