EMAIL APNOEA
Do you find yourself getting a little dizzy, lightheaded or just feeling slightly off when reading or writing emails? Email Apnoea, a recent discovery by Linda Stone, a writer, researcher, and former executive at Apple and Microsoft, could be the culprit.
Read time: 3 mins
THE BREAKDOWN
Email Apnoea is the temporary absence or suspension of breathing, or shallow breathing while doing emails.
Email Apnoea can hinder our immune system, increase cholesterol levels, cause the body to become more acidic, and trigger rheumatic and inflammatory stress responses.
Regular breathing exercises, meditation and breaks from stressful tasks can improve and maintain our biochemistry.
Gentle, diaphragmatic breathing improves blood flow to the brain and muscles, increases concentration and productivity, and helps combat stress.
Hang on, you might be thinking. Email apnoea? What the heck is that? That was our immediate response, too. Email apnoea may sound like another wellness fad, but you'd be wrong to overlook it. Why? Because if we don't breathe effectively, we simply can't function; you're on the express train to fatigue, poor concentration and, more alarmingly, harming your immune system.
WHAT IS EMAIL APNOEA?
You may well have heard of Sleep Apnoea. This is when you stop breathing for a while as you sleep. Email Apnoea is similar: it is the temporary absence or suspension of breathing - or shallow breathing - while doing emails.
According to recent studies, 80% of us could suffer from Email Apnoea. The condition is among the latest in a growing series of office-related ailments. Computer Vision Syndrome (CVS) is another screen-related health concern. CVS originates from an inadequate blinking rate during computer work.
WHAT ARE THE NEGATIVES OF EMAIL APNOEA?
It might be easier to look at why we need to remember to breathe correctly.
Holding our breath and hyperventilating throw off the balance of oxygen, carbon dioxide, and nitric oxide in our body.
Obstructed or stunted breathing also triggers our sympathetic nervous system, our flight, fight or freeze response.
When we hyperventilate or stop breathing altogether, the body and brain essentially think it is under threat: our heart rate increases; the liver deposits glucose and cholesterol into our bloodstream; and our digestive and general organ functions are compromised.
Ultimately, energy is taken away from our usual bodily functions and, instead, used to prep the body for physical activity (historically required to flee or fight a predator, but this can also sometimes be to freeze in place). All this just because you opened your inbox. Yikes.
Forget saber-toothed tigers and tusked elephants, we’ve got exploding inboxes and to-do lists to fend off!
IMPEDING THE PRODUCTION OF NITRIC OXIDE (NO)
Our immune system utilises nitric oxide to fight viral, bacterial and parasitic infections and to prevent tumours. NO relays messages between nerve cells and is associated with our ability to learn, remember, sleep and experience pain. Not only is NO a mediator in inflammation and rheumatism, but it impacts our emotional wellbeing too.
In short, by not breathing well, we hinder our ability to consume, remember and translate information around the body. We contribute to inflammation in the gut and our connective tissues and, inadvertently, compromise our immune system.
ALTERING OUR LEVELS OF OXYGEN (O2) AND CARBON DIOXIDE (CO2)
What happens when we do not take in enough oxygen? The body becomes too acidic, and the kidneys begin to reabsorb sodium. As the balance of oxygen and carbon dioxide is impaired, our biochemistry is jeopardised.
(a) its addictive nature
(b) the detrimental impact on our lung capacity, respiratory system and general health.
Oxygen-rich blood travels through arteries and arterial branches to deliver oxygen and essential nutrients to your body. When we breathe ineffectively, we reduce the amount of oxygen in our bloodstream and increase carbon dioxide (which should be exhaled). This means less oxygen is being taken to our muscles and brain. Not only does this cause fatigue and therefore reduce concentration, but it slows down our natural cellular healing response. Overall, the suspension of breath increases our stress levels; hinders our immune system; causes fatigue and a variety of other digestive and respiratory issues... and that’s on top of surviving a pandemic, a recession and having the kids at home all day!
HOW TO TREAT EMAIL APNOEA
REMEMBER TO BREATHE
Diaphragmatic breathing allows the parasympathetic nervous system (our rest and digest state) to reign supreme! The sympathetic nervous system is great if we are running a marathon or outsmarting an Amazonian alligator. Plonked at our desk, though, we simply don’t need such high levels of adrenaline coursing through our veins.
Our tip: stick a little post-it note on your computer screen or have a reminder pop up every so often reminding you to check in with your breath!
You can try this right now: how does it feel to just observe the breath for a minute? How are you breathing? Can you take a lengthier inhale, or a slower exhale? Can you add more depth to the breath?
When we are more present with our body and breath, we have a better chance of reducing stress, finding calm and improving our physical health.
IMPROVE YOUR POSTURE
We spend a lot of time slouched at our desks, with our heads bowing forwards and the chest somewhat squidged and constricted. By doing this, we compress our diaphragm, lungs and intercostal muscles (the muscles that allow our ribcage to expand and soften as we inhale and exhale).
To breathe efficiently, we need to de-obstruct our airways, diaphragm and chest. By sitting upright with our shoulders pulled back and down, we reduce any stress on the diaphragm and chest. We can, therefore, access the full capacity of our respiratory structure.
Our tip: to avoid slouching forwards, make sure to relieve any stiffness or pressure on the shoulders and back which may cause the muscles to tire and switch off. Try this shoulder and wrist rehab session to help!
Could your team do with a little back, neck and shoulder relief? Get in touch! Our research-led, corporate yoga sessions are curated to ease office-related stress on the body and mind.
BREATHE IN-AND-OUT THROUGH THE NOSE
Why is it important to try and breathe in-and-out through the nose? First of all, our sinuses produce nitric oxide. NO acts as a relaxant, encouraging our blood vessels to dilate, so oxygen can flow and circulate freely throughout the body. NO also works as an antibacterial, fighting airborne germs and bacteria. Finally, we encounter more resistance when nose-breathing. This is helpful because:
(a) it means we can slow down our breathing, which is required to sustain the parasympathetic nervous system.
(b) it increases the amount of time available to absorb oxygen into the bloodstream and the tiny capillaries that cover our sinuses.
Our tip: try keeping your lips sealed unless you’re talking, eating or doing some form of strenuous activity. The nasal passage adds around 50% more resistance to airflow, which is beneficial for your lungs, heart and the biochemistry of your brain.
GUIDED OR SELF-LED MEDITATION
Guided and self-led meditations enable us to find calm and focus. Pranayama is the ancient and sacred practice of breath control in yoga. Regular and sustained Pranayama super-charges the whole body by filling it with oxygen. This positively influences our autonomic nervous system by levelling out our heart rate and blood pressure.
Our tip: make a habit of meditating once a day. Even if it’s just 2 minutes in the morning while you’re waiting for your tea to brew. You could download a meditation app for guided meditations, or simply close your eyes and observe how you are breathing. The more you do it, the easier it gets to stick to a regular meditation practice.
Meditation apps we recommend: Calm App or Waking Up with Sam Harris App
Fancy organising a guided meditation class for your workplace? Why not take part in one of our No-Obligation Wellness Discovery Calls? Give us just 5 to 10 minutes to ask some questions about your team, and we’ll curate a unique, impactful and unforgettable session just for you.