Screen apnea when screens affect our breathing and well -being

In the current digital era, where screens are omnipresent, a new phenomenon has revealed, known as "screen apnea". It refers to a first time observed by Linda Stone, a former Microsoft executive, in 2008. Stone noticed that his breathing became irregular every time he sat in front of his computer. Intrigued, carried out an informal study and discovered that approximately 80% of the participants altered or contained breathing while interacting with a screen.

Content

• Screen apnea: a silent phenomenon of the digital era
• How to avoid screen apnea
• How to combat the stress of the screen apnea
  • References

Screen apnea: a silent phenomenon of the digital era

In the era of constant connectivity, where notifications sound at every moment and the screens surround us, a silent phenomenon has emerged: the "screen apnea". This unconscious action, that many of us do without realizing it, consists of contain breathing or alter it by interacting with electronic devices.

Linda Stone, exejecutive of Microsoft, was the first to identify this phenomenon. When noticing that contained breathing every time he checked his emails, he decided to investigate more thoroughly. His study revealed that 80% of the participants experienced this interruption in breathing when connected to their computers.

With the growing dependence of screens in our daily lives, this phenomenon has worsened. Stephen Porges, professor of psychiatry at the University of North Carolina, suggests that The "screen apnea" is an response from our body to stress. Upon receiving constant stimuli, as notifications, Our nervous system seeks threat signs, which can lead to less deep breathing and a decrease in heart rate. This answer is similar to that of a cat that stalks its prey: just before attacking, it is motionless and its breathing becomes superficial. In the human context, a surprising stimulus on a screen can be perceived as the threat.

This constant alert state can be exhausting. Especially on platforms such as WhatsApp, where notifications are snapshots and a quick response is expected, the pressure can be overwhelming.

While these reflexes may not be harmful to themselves, They can become a problem when they are experienced continuously. The constant interaction with screens and the overload of stimuli can lead to the nervous system to a "chronic threat state", resulting in fatigue and exhaustion.

FOMO SYNDROME: fear of missing something

How to avoid screen apnea

This tendency to contain or alter breathing while we interact with electronic devices, although it may seem a harmless habit, it is not so much, since surface or interrupted breathing can have negative consequences for our long -term health. Fortunately, there are several strategies that we can adopt to combat this phenomenon:

1. Respiratory consciousness: The key to fighting the "screen apnea" is to be aware of it. Say a few moments throughout the day to make a check of your breathing. If you notice that you are containing your breathing or breathing superficially, take a time to correct it.
2. Configure reminders: Use alarms or reminder applications to make regular breaks and breathe deeply. These reminders can be especially useful if you spend long hours in front of a screen.
3. Ergonomic environment: Make sure your work space is ergonomically configured. An adequate chair and a screen at eye level can help you maintain a posture that facilitates adequate breathing.
4. Breathing exercises: Spend a few minutes to practice breathing exercises. Deep breathing, diaphragmatic breathing and meditation can be valuable tools.
5. Limits notifications: Constant notifications can be a source of stress. Consider deactivating non -essential notifications to reduce the amount of interruptions and stimuli.
6. Active breaks: Instead of simply getting away from the screen, perform activities that help you disconnect and revitalize, such as stretching, walking or even relaxation exercises.
7. Practice monotaea: Instead of trying to do multiple tasks at the same time, focus on one task at the same time. This reduces cognitive overload and can help maintain more regular breathing.
8. Education and awareness: Informs others about the "screen apnea". The more aware we are the problem, the more likely we will take measures to fight it.
9. Establish limits: Dedicate certain moments of the day to be free of screens. This can be during meals, before sleeping or at specific times you choose.
10. Look for alternatives to the screen: Consider activities that do not involve electronic devices, such as reading a printed book, writing in a newspaper or making crafts.

How to combat the stress of the screen apnea

Some studies suggest that Taking email breaks can be beneficial. When disconnected from the constant email flow that requests our attention, people can better concentrate on their tasks, reduce the tendency to multitasking and, ultimately, experience less stress.

However, in a world where total disconnection is not always possible, there are more immediate solutions that we can adopt. One of the most effective is to use breathing as a tool to control and reduce stress. Here is a simple guide to do so:

1. Maintain an upright posture: We often shrink in front of our devices. By straightening ourselves, we facilitate deeper and more complete breathing.
2. Diaphragmatic breathing: Instead of filling only the upper part of our lungs, we must try to relax the abdomen when inhale, allowing the air to fill the lower part of the lungs.
3. Complete exhalation: When exhaling, we completely empty the lungs and retract the abdomen.
4. Establish a rhythm: Try to reach a rhythm of six breaths per minute. This means inspiring for five seconds and exhaling for five seconds.

These simple breathing exercises activate the parasympathetic nervous system, which is responsible for calming the body's response to stress. By adopting these habits, we not only fight the negative effects of the "screen apnea", but also promote general well -being in our daily lives.

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References

https: // www.Huffpost.com/entry/just-aathe-building-the_b_85651