Toxic workplace—a term that has become more common in recent times. Often associated with anxiety, stress, and burnout, it can be characterised by factors such as bullying, harassment, unreasonable workloads, favouritism, lack of work-life balance, and poor communication. These often result in high absenteeism, low productivity, increased stress and anxiety among employees, and, in severe cases, employee suicides.
Stressful environments can also subtly impact your daily life, even during seemingly mundane tasks like checking your emails. Many individuals unknowingly hold their breath while working on screens, a phenomenon known as email apnoea. This unconscious behaviour can lead to increased tension and discomfort. Read to find out a more detailed description of what email apnoea is and how it may be affecting you.
Also Read: Is Work Stress An Epidemic? Expert Shares Ways To Combat It
What Is Email Apnoea?![]()
Email apnoea, also known as screen apnoea, is a condition characterised by the act of holding one's breath or breathing shallowly while working on a computer or in front of a screen. It can happen when texting, tweeting, playing video games, or watching TV.
In 2008, former Apple and Microsoft executive Linda Stone coined the term "email apnoea," describing it as “shallow breathing or breath holding while doing email, or while working or playing in front of a screen.”
This phenomenon can occur due to various reasons, including:
- Uninterrupted screen fixation
- Sitting on a screen for long periods of time
- Perception of unexpected stimulus, such as text notifications, as a threat
- While email apnoea is not a medical diagnosis, it can be a manifestation of the body's stress response.
Signs You May Have Email Apnoea![]()
Some of the common signs of email apnoea include:
- Holding your breath while reading or responding to emails.
- Having tension in your shoulders, neck, or jaw when working at your computer
- Experiencing breathlessness or shallow breathing during or after long periods of screen time.
- Feeling fatigued or mentally drained after checking emails.
- Challenging to focus on your tasks due to stress or discomfort while working on your device.
- Experiencing headaches or migraines
Also Read: Workplace Stress Leads To Long-Term Health Impact, Expert Weighs In
How To Stop?![]()
For those who suspect email apnoea or are experiencing negative effects of excessive screen time, here’s how you can stop or lessen the effects:
Deep and conscious breathing
This includes paying attention to your breath as you read or work on your computer. Instead of shallow chest breathing, aim for deeper abdominal breaths. Additionally, incorporate techniques like deep breathing or diaphragmatic breathing into your routine.
Take regular breaks
Don't forget to take breaks between your work. Set timers if need be and schedule short breaks every 20-30 minutes. Make it a point to get up and stretch, walk around, or do a few light exercises. More importantly, limit screen usage.
Let your eyes relax
Look away from your phones and laptops. Admire the nature outside or give yourself a shut eye to experience relaxation. Again, minimise the amount of time you spend staring at screens, especially before bed.
In general, you should also practise mindfulness techniques to reduce stress and improve focus. If you experience eye strain frequently, you can use blue light glasses that can help reduce discomfort.