Screen apnea refers to unconscious breath-holding or shallow breathing that often occurs when we are highly focused on a screen. Although it may sound like a minor habit, hours of device use can affect stress levels, fatigue, and concentration.

What exactly is “screen apnea”?

The term was introduced by digital behavior researcher Linda Stone, who noticed an interesting pattern: while replying to emails, she would often inhale and then forget to exhale. When she started observing others, she realized this happened surprisingly often. In her observations, she even estimated that most people occasionally hold their breath or breathe very shallowly while using digital devices.

Think about moments when you:

• check an important message
• wait for a reply to an email
• read a surprising news story
• become deeply absorbed in work or a game

Your body tenses and your breath pauses for a moment.

Why do we hold our breath when using screens?

Our bodies often respond to digital stimuli in a way similar to a small stress signal. When using devices, three factors commonly interact.

1. Anticipation and stress
When we check messages or email, we often expect information that might affect us: praise, criticism, a new task, or important news. This anticipation can activate the body’s stress response, and one common reaction is holding the breath.

2. Intense concentration
When we focus intensely on a task, the body sometimes briefly pauses breathing automatically. A similar response can be observed in athletes or people performing very precise work. With digital devices, however, this may happen many times per hour.

3. Body posture
Many people lean forward when using a computer or phone. The shoulders close inward, the chest compresses, and breathing becomes shallower. If we stay in that position for long periods, deep breathing becomes more difficult.

Why does it matter?

Breathing is directly connected to the nervous system. Shallow breathing can signal to the body that we are under stress—even if we don’t consciously feel stressed. If this pattern repeats for several hours a day, we may notice:

• increased fatigue
• tension in the neck and shoulders
• poorer concentration
• irritability
• faster mental exhaustion

This is particularly important in a world where many adults and children spend a large part of their day in front of screens.

How can you tell if this happens to you?

Try a small test. The next time you open your email or start scrolling on your phone, pause for a moment and check:

• Are you breathing evenly?
• Did you just hold your breath?
• Is your breathing short and shallow?

Many people spontaneously take a deep exhale at this moment. That is often the first sign that they have just experienced screen apnea.

What can help?

The good news is that a few simple habits can significantly reduce this phenomenon.

1. Check your breathing consciously
Occasionally ask yourself: Am I breathing normally right now? Even a short deep inhale followed by a slow exhale can calm the body.

2. Take micro-breaks from screens
Every 20–30 minutes:

• lift your gaze from the screen
• relax your shoulders
• take a few slow breaths

3. Improve your posture
Even small changes help:

• keep the screen roughly at eye level
• lean your back against the chair
• keep your shoulders relaxed

4. Move more during the day
A short walk, stretching, or simply standing up from your chair can quickly restore a natural breathing rhythm.

A small reminder in the digital world

Screen apnea is an interesting example of how digital technologies can influence our bodies in ways we often don’t notice. When we are absorbed in a screen, we can forget something very basic—breathing. Sometimes all it takes is a simple reminder. The next time you look at your phone or computer, pause for a moment.

And check:

Are you breathing?

Sources

Stone, L. (2007–2008). Email Apnea / Screen Apnea observations.
Zomorodi, M. (2024). Screen apnea: What happens to our breath when we type, tap, scroll. NPR.
Yeskel, S. (2018). Do You Have Email Apnea? Hackensack Meridian Health.
Collins, L. (2024). Checking email? Scrolling? Don’t forget to breathe. Deseret News.
Klemp, N. (2022). Email apnea and breathing patterns during digital work environments.