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Tech and Stress

Breathtaking Technology Moments: How our Devices Affect Health Email Apnea, coined in 2008, is defined as an absence or suspension of breathing while doing email. It later evolved to be synonymouS with screen apnea - involving any activity done in front of a screen. [1] Roughly 80% of people have email/screen apned, as observed by Linda Stone (among 200 people in people with email apnea a 6-7 month period). [2] 8 U% BREATH HOLDING Slower, deeper breathing promotes greater oxygen to your body and brain, increasing physical vitality, metabolic efficiency, emotional balance, contributes significantly to STRESS-RELATED DISEASES. It creates a state of mental focuS "fight or flight," affecting stress levels, attitudes, sense of emotional well-being, and ability to work effectively. [4] and feelings of calm and wellbeing. [3] Overly high breathing rates or chronic hyperventilation are instrumental in some 200 MEDICAL PROBLEMS AND DISEASES, including asthma, heart disease, high blood pressure, chronic fatigue syndrome, etc. [5] What Happens When We Don't Breathe? 1. The most commonly understood apnea is SLEEP APNEA, a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep. [8] UNTREATED SLEEP APNEA CAN: • Increase the risk of high blood pressure, heart attack, stroke, obesity and diabetes heart failure • Increase the risk of, or worsen, • Make arrhythmias, or irregular heart beats • Frequent drops in your blood oxygen levels can trigger the release of stress hormones (catecholamines and cortisols) • These hormones can raise your heart rate and increase your risk for high blood pressure, heart attack, stroke, and arrhythmias. The hormones can also raise your risk for, or worsen heart failure. 2. Stress hormones can create oxidative stress on a cellular level which can contribute to: [9] HYPERTENSION • PREMATURE AGING ARTERIAL INFLAMMATION - ATHEROSCHLEROSIS HEART DISEASE 3. Breath holding and shallow breathing mean that the diaphragm moves very little and the heart has to work harder to circulate smaller amounts of oxygen and to the body and the brain. What Happens When We Breathe Fully And Diaphragmatically? 2. WE SUCCESSFULLY MEDIATE STRESS 1. ALVEOLAR BREATHING Oxygen reaches the capillaries of the lungs We create better resilience Tissues in the body receive the oxygen Increase longevity and promote healthy aging 3. THE RELAXATION RESPONSE KICKS IN 4. THE DIAPHRAGM MOVES FULLY WHICH CAN HELP Better mood and Alleviate stress energy levels on the heart More concentration Lower blood pressure and focus THE MOST COMMON PHYSICAL SYMPTOMS OF STRESS ARE FATIGUE 46% LACK OF ENERGY/MOTIVATION 41% ANXIETY/NERVOUSNESS 38% HEADACHE 46% YEAR DEPRESSION/SADNESS 34% 44% of Americans report that their STRESS LEVELS have increased (Percents are based on a positive response to: Which of the following have you experienced in the last month as a result of stress?) [7] in the past 5 years. [6] SLOW BREATHING AT 6 BREATHS PER MINUTE 60 55 INCREASES BAROREFLEX SENSITIVITY AND 50 REDUCES SYMPATHETIC ACTIVITY AND CHEMOREFLEX ACTIVATION, SUGGESTING A POTENTIALLY BENEFICIAL EFFECT IN HYPERTENSION. [11] 08 35 SOURCES: 1. Linda Stone, February 2008, http://www.huffingtonpost.com/linda-stone/just-breathe-building- the_b_85651.html; http://lindastone.net/2012/03/10/cameron-carpenters-advice-for-email-apnea 2. Linda Stone, "Diagnosis: Email Apnea," http://lindastone.net /2009/11/30/diagnosis-email-apnea 3. Linda Stone, http://radar.oreilly.com/2010/06/glenn-fisher-recently-posted-o.html 4. Linda Stone, http://lindastone.net/category/email-apnea/ 5. http://www.authentic-breathing.com/hyperventilation.htm 6. http://www.apa.org/monitor/2011/01/stressed-america.aspx 7. Ibid. 8. http://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea/ 9 Diaphagmatic Breathing Reduces Exercise-Induced Oxidative Stress, Danielle Martarelli; Accelerated Telomere Shortening In Response to Life Stress, Elissa S. Epel 10. Human Physiology From Cells to Systems, Lauralee Sherwood; The Relaxation Response by Herbert Benson, MD 11. Slow Breathing Improves Baroreflex Sensitvity and Decreases Blood Pressure in Essential Hypertension, Chacko, N. Joseph STRESS LEVEL 45 0 15

Tech and Stress

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Breath holding contributes significantly to stress-related diseases. It creates a state of “fight or flight,” affecting stress levels, attitudes, sense of emotional well-being, and ability to work...

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