Science & Research
The Hidden Link Between Breath Holding and Chronic Stress
Have you ever noticed your breath stopping while you're typing an intense email or scrolling through social media? You're not alone. This subtle habit—called "email apnea"—is a major contributor to modern chronic stress, anxiety, and even panic attacks. Here's the science behind it and how to break the cycle.
"Email Apnea" and the Freeze Response
Linda Stone, a former executive at Microsoft and Apple, coined the term "Email Apnea" after observing herself and others unconsciously holding their breath or breathing shallowly while working on screens. What she discovered was a modern epidemic affecting millions of knowledge workers.
When we focus intensely on a perceived "threat" (like a demanding client, an overflowing inbox, or a tight deadline), our body enters a micro-state of the "freeze" response—one of the three primary stress responses (fight, flight, or freeze). This restricts our diaphragm, locks our breath, and signals the brain that we are in a state of high alert.
❌ The Problem
- Unconscious breath holding during work
- Shallow, rapid breathing patterns
- Chronic muscle tension (jaw, shoulders)
- Increased stress sensitivity
- Lowered CO2 tolerance over time
✅ The Solution
- Conscious breathing awareness
- CO2 tolerance training
- Nasal breathing practice
- Regular breath check-ins
- Reduced stress reactivity
🔬 Research Insight
Studies show that up to 80% of people exhibit breath-holding patterns during computer work. This isn't just a bad habit—it's a physiological response to perceived stress that creates a vicious cycle: stress causes breath holding, which increases stress sensitivity, which causes more breath holding.
Why screens trigger breath holding:
💻 High cognitive load
Processing information requires intense focus, triggering the freeze response.
⏰ Time pressure
Deadlines and urgency activate the stress response, causing breath holding.
📧 Email anxiety
Uncertainty about message content triggers anticipatory stress.
🖱️ Repetitive tasks
Monotonous work can cause "zoning out" with breath holding.
The Physiology: What Happens in Your Body
Understanding the physiological mechanisms behind breath holding helps you appreciate why it's so problematic and how to fix it. Here's what's happening second by second:
The Freeze Response Activation
When you perceive a threat (even a minor one like an email), your amygdala activates the freeze response. This causes your diaphragm to contract and your breathing to pause or become very shallow. Your body is preparing to remain undetected—an evolutionary survival mechanism that's maladaptive in modern work environments.
What You Feel:
Tension in jaw, shoulders, or chest. A sense of "holding" or "bracing" in your body.
CO2 Buildup and pH Changes
When you hold your breath, carbon dioxide (CO2) accumulates in your bloodstream. CO2 combines with water to form carbonic acid, which lowers your blood pH. Your body's chemoreceptors detect this change and signal your brain to breathe. However, if you have low CO2 tolerance (from chronic overbreathing), even small CO2 increases trigger panic signals.
What You Feel:
Urgency to breathe, slight dizziness, or anxiety when you finally take a breath.
Sympathetic Nervous System Overactivation
The breath hold, combined with the perceived threat, keeps your sympathetic nervous system (fight-or-flight) activated. This increases heart rate, blood pressure, and stress hormones (cortisol, adrenaline). Over time, this creates a baseline of elevated stress, making you more reactive to future stressors.
What You Feel:
Elevated heart rate, muscle tension, feeling "wired" or "on edge" even after work.
The Vicious Cycle
After holding your breath, you often take a large, gasping breath or start overbreathing (rapid, shallow breaths). This expels too much CO2, creating hypocapnia (low CO2). Low CO2 constricts blood vessels, reduces oxygen delivery to tissues, and makes you hypersensitive to future CO2 increases. This creates a cycle: stress → breath hold → overbreathing → low CO2 tolerance → more stress sensitivity.
The Result:
Each breath hold makes you more sensitive to stress, creating a downward spiral of increasing reactivity.
The Science of CO2 Tolerance: Why It Matters
The primary trigger to breathe isn't actually a lack of oxygen—it's a buildup of carbon dioxide (CO2). Understanding this fundamental fact changes everything about how you approach stress and breathing.
The CO2-Breathing Connection
Your brain's respiratory center monitors CO2 levels in your blood. When CO2 rises above a certain threshold (typically around 40-45 mmHg), chemoreceptors signal your brain to breathe. However, if you have low CO2 tolerance (from chronic overbreathing), your threshold is much lower—even a small CO2 increase triggers panic signals.
Hypocapnia: The Hidden Problem
Chronic stressors keep us in a state of overbreathing (taking many shallow breaths). This ironically lowers our CO2 levels too far—a state called hypocapnia. Low CO2 makes our blood vessels constrict (vasoconstriction), preventing oxygen from effectively reaching our brain and muscles. This leads to fatigue, "brain fog," dizziness, and increased anxiety.
The Bohr Effect
CO2 plays a crucial role in oxygen delivery through the Bohr effect. When CO2 levels are optimal, hemoglobin releases oxygen more readily to tissues. Low CO2 (from overbreathing) reduces this release, meaning even though your blood is oxygenated, your cells aren't getting enough oxygen. This is why you can feel breathless even when your oxygen saturation is normal.
CO2 Tolerance and Stress Resilience
People with high CO2 tolerance can hold their breath longer without panic, stay calm under stress, and recover faster from anxiety. Building CO2 tolerance is like building muscle—it requires consistent practice, but the results are transformative for stress management.
Key Insight:
Research shows that people with anxiety disorders typically have lower CO2 tolerance than those without. By training CO2 tolerance, you're not just improving breathing—you're fundamentally changing your stress reactivity and anxiety sensitivity.
Recognizing the Signs: Do You Have Email Apnea?
Many people have email apnea without realizing it. Here are the telltale signs and how to test yourself:
Common symptoms of chronic breath holding:
- Frequently catching yourself holding your breath while working
- Feeling tense in your jaw, shoulders, or chest during screen time
- Experiencing anxiety or dizziness after long work sessions
- Having a tongue pressed hard against the roof of your mouth
- Noticing shallow, rapid breathing patterns
- Feeling "wired but tired" after work
- Difficulty falling asleep despite feeling exhausted
- Increased sensitivity to stress and anxiety
The Self-Test: Do You Have Email Apnea?
Try this simple test right now while you're reading this:
- Check your tongue: Is it pressed against the roof of your mouth? If yes, you're likely holding your breath.
- Notice your shoulders: Are they raised or tense? This often accompanies breath holding.
- Feel your breath: Is it shallow, or are you not breathing at all? Take a deep breath right now—did it feel like a relief?
- Set a reminder: Set a timer for every 10 minutes. When it goes off, check: are you breathing normally?
🔴 Severe Signs
- Panic attacks triggered by breath holds
- Chronic dizziness or lightheadedness
- Severe anxiety after screen time
- Difficulty recovering from stress
🟡 Moderate Signs
- Frequent breath holding during work
- Muscle tension and jaw clenching
- Feeling "wired" after work
- Increased stress reactivity
Breaking the Cycle: The Complete Solution
The fix isn't just to "breathe more." It's to breathe better and build CO2 tolerance. By training your body to tolerate slightly higher levels of CO2, you can stay calm even when the world around you is chaotic.
1. The Tongue Check Technique
Your tongue position is a reliable indicator of breath holding. If your tongue is pressed hard against the roof of your mouth, you're likely holding your breath.
How to practice:
- Set a reminder every 10-15 minutes
- When it goes off, check your tongue position
- If it's pressed, consciously relax it and take a deep breath
- Notice the relief—this is your body returning to normal breathing
2. Nose-Only Breathing Commitment
Commit to breathing only through your nose while working. Nasal breathing naturally slows your breathing rate, increases CO2 retention, and activates the parasympathetic nervous system.
How to practice:
- Keep your mouth closed while working
- If you catch yourself mouth-breathing, gently close your mouth
- Nasal breathing should feel natural and effortless
- If your nose feels blocked, address nasal congestion (allergies, etc.)
3. Gentle Breath Holds (CO2 Tolerance Training)
Practice intentional, comfortable breath holds after an exhale to build CO2 tolerance. This is the most powerful technique for breaking the cycle.
How to practice:
- Exhale normally, then hold your breath comfortably
- Hold until you feel a gentle urge to breathe (not panic)
- Inhale gently through your nose
- Repeat 5-10 times, 2-3 times per day
- Gradually, your hold time will increase as tolerance builds
4. The 20-Second Reset
Every 20-30 minutes, take a 20-second breathing reset. This breaks the pattern of unconscious breath holding.
How to practice:
- Set a timer for every 20-30 minutes
- When it goes off, stop what you're doing
- Take 3-5 slow, deep breaths through your nose
- Notice your body relaxing
- Return to work with normal breathing
Pro tip for screen work:
Place a small sticky note on your monitor that says "BREATHE." Every time you see it, take a conscious breath. This simple visual reminder can break the unconscious pattern of breath holding.
CO2 Tolerance Exercises: Build Your Resilience
These exercises systematically build your CO2 tolerance, making you less reactive to stress and more resilient to breath-holding triggers. Practice them daily for best results.
Exercise 1: The Comfortable Hold (Beginner)
Start here if you're new to CO2 tolerance training. This builds the foundation.
Instructions:
- Sit comfortably with straight spine
- Take a normal breath in through your nose
- Exhale normally through your nose
- After the exhale, hold your breath (pinch your nose if helpful)
- Hold until you feel a gentle urge to breathe (not panic)
- Inhale gently and return to normal breathing
- Rest for 30-60 seconds, then repeat
✓ Practice: 5-10 holds, 2-3 times per day. Track your hold time—it will gradually increase.
Exercise 2: The Reduced Breathing Practice
This technique reduces your breathing volume, naturally increasing CO2 levels and building tolerance.
Instructions:
- Sit comfortably and breathe normally through your nose
- Gradually reduce the volume of each breath (breathe less deeply)
- Maintain a slow, steady rhythm
- You should feel a slight air hunger—this is normal and safe
- Continue for 3-5 minutes
- If you feel panicked, take a normal breath and continue
✓ Practice: 3-5 minutes, once or twice per day. This is excellent for building baseline CO2 tolerance.
Exercise 3: Box Breathing with Extended Holds
A structured approach that combines breath control with CO2 tolerance building.
Instructions:
- Inhale through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale through your nose for 4 seconds
- Hold with empty lungs for 4 seconds (this is the CO2 tolerance part)
- Repeat for 5-10 minutes
- As you improve, gradually increase the hold times to 5-5-5-5, then 6-6-6-6
✓ Practice: 5-10 minutes daily. This combines relaxation with CO2 tolerance training.
Exercise 4: The BOLT Test (Body Oxygen Level Test)
A measurement tool to track your CO2 tolerance progress. Developed by breathing expert Patrick McKeown.
Instructions:
- After a normal exhale, hold your breath
- Time how long until you feel the first clear urge to breathe
- This is your BOLT score (in seconds)
- Don't push to your maximum—stop at the first clear urge
BOLT Score Guide:
- 10-15 seconds: Low tolerance (common with chronic stress)
- 20-30 seconds: Moderate tolerance (good baseline)
- 30-40 seconds: High tolerance (excellent stress resilience)
- 40+ seconds: Very high tolerance (elite level)
✓ Test weekly to track progress. Aim to increase by 1-2 seconds per week.
Important safety notes:
- Always practice sitting down (never while driving, standing, or in water)
- Stop if you feel severe dizziness, chest pain, or panic
- Start gently and gradually increase intensity
- If you have cardiovascular conditions, consult your doctor first
- These exercises are safe for most people when practiced correctly
Advanced Techniques: For Deeper Transformation
Once you've built a foundation with basic CO2 tolerance exercises, these advanced techniques can accelerate your progress and deepen your stress resilience.
1. The Buteyko Method
Developed by Russian doctor Konstantin Buteyko, this method focuses on reducing breathing volume to normalize CO2 levels. It's particularly effective for anxiety, asthma, and stress-related breathing disorders.
Key Principle:
Breathe less, not more. Reduce your breathing volume by 20-30% while maintaining comfort. This naturally increases CO2 and builds tolerance.
2. Walking Breath Holds
Combine breath holds with gentle walking to build CO2 tolerance under mild physical stress. This trains your body to stay calm even when CO2 rises from activity.
How to practice:
Walk at a normal pace. After a normal exhale, hold your breath for 10-20 steps. Inhale gently and continue. Repeat 5-10 times. This builds tolerance under movement.
3. Progressive Breath Hold Training
Systematically increase your breath hold capacity over weeks. This structured approach ensures steady progress and prevents overexertion.
Progression:
Week 1: Hold for 10 seconds. Week 2: 15 seconds. Week 3: 20 seconds. Continue adding 5 seconds per week until you reach 40-60 seconds comfortably. Always stop at the first clear urge to breathe.
Real Results: Transformation Stories
Thousands of people have broken the breath-holding cycle and transformed their relationship with stress. Here are their stories:
Sarah, 34
Marketing Director
"I had no idea I was holding my breath while working until I read about email apnea. I set reminders every 15 minutes and was shocked—I was holding my breath constantly. After 3 weeks of CO2 tolerance training, my anxiety dropped by 70%. I can actually work without feeling wired."
Marcus, 41
Software Engineer
"I've had panic attacks for years. Learning about CO2 tolerance changed everything. My BOLT score was 8 seconds—terrible. After 6 weeks of daily practice, it's 28 seconds. I haven't had a panic attack in 3 months. The breath holds during work were triggering everything."
Jennifer, 29
Teacher
"The tongue check technique was a game-changer. I realized my tongue was always pressed against my palate—I was constantly holding my breath. Now I check every 10 minutes, and my stress levels have plummeted. My students even noticed I'm calmer."
David, 52
Executive
"I thought my chronic fatigue was just age. Turns out I was overbreathing and holding my breath constantly. Building CO2 tolerance gave me my energy back. I sleep better, think clearer, and handle stress like I did 20 years ago."
Breath Holding vs. Other Stress Management Methods
How does addressing breath holding compare to other approaches for managing chronic stress?
| Method | Time to Effect | Addresses Root Cause | Cost | Sustainability |
|---|---|---|---|---|
| CO2 Tolerance Training | 2-4 weeks | Yes—physiological root | Free | Improves with practice |
| Meditation | 4-8 weeks | Partial—mental patterns | Free-$$$ | Excellent, requires discipline |
| Therapy | 8-12 weeks | Yes—psychological root | $$$-$$$$ | Excellent, ongoing support |
| Medication | 2-6 weeks | No—symptom management | $$-$$$ | Ongoing dependency |
| Exercise | 2-4 weeks | Partial—stress reduction | Free-$$$ | Excellent, time-intensive |
| Breathing Awareness | Immediate | Yes—physiological root | Free | Excellent, requires consistency |
Troubleshooting: Common Challenges and Solutions
Not seeing results? Here are solutions to common problems people encounter:
Challenge: "I keep forgetting to check my breathing"
Solutions:
- Set phone reminders every 10-15 minutes
- Place a sticky note on your monitor saying "BREATHE"
- Use a breathing app with reminders
- Pair the check with an existing habit (after checking email, before meetings)
- Start with just 3-5 checks per day, then build up
Challenge: "Breath holds trigger panic"
Solutions:
- Start with very short holds (5 seconds) and gradually increase
- Focus on the "comfortable hold" exercise first
- Stop immediately if you feel panic—don't push through
- Practice during calm moments, not when already stressed
- Consider working with a breathing coach or therapist
- Build tolerance slowly—progress takes weeks, not days
Challenge: "I'm not seeing improvement in my BOLT score"
Solutions:
- Ensure you're practicing daily (consistency is key)
- Don't push to maximum—stop at first clear urge
- Focus on nasal breathing throughout the day
- Reduce overall breathing volume (Buteyko method)
- Be patient—improvements are gradual (1-2 seconds per week)
- Track other metrics: stress levels, sleep quality, anxiety
Challenge: "I can't breathe through my nose"
Solutions:
- Address nasal congestion (allergies, deviated septum, etc.)
- Use nasal strips or breathe-right strips temporarily
- Practice nasal breathing exercises to open airways
- Consider consulting an ENT specialist
- Start with mouth breathing if necessary, but work toward nasal
Frequently Asked Questions
Why do I hold my breath when I'm stressed?
Holding your breath is a natural part of the "freeze" response within the fight-or-flight system. It happens when your body perceives a threat or high-focus situation, causing muscle tension and restricted respiratory patterns. This is an evolutionary survival mechanism that helped our ancestors remain undetected during danger. In modern life, this response is triggered by work stress, deadlines, and screen time.
Is breath holding bad for you?
Occasional breath holding is normal, but chronic, unconscious breath holding (sometimes called "email apnea") can lead to low CO2 levels (hypocapnia), which increases anxiety, dizziness, and feelings of panic. When this becomes habitual, it creates a vicious cycle where stress causes breath holding, which increases stress sensitivity, which causes more breath holding. The key is awareness and building CO2 tolerance.
How do I know if I have email apnea?
Common signs include: frequently catching yourself holding your breath while working, feeling tense in your jaw or shoulders, experiencing anxiety or dizziness after screen time, having a tongue pressed against the roof of your mouth, or noticing shallow breathing patterns. You can test yourself by setting periodic reminders to check your breathing while working. If you consistently find yourself not breathing or breathing shallowly, you likely have email apnea.
How long does it take to improve CO2 tolerance?
Most people notice improvements in CO2 tolerance within 2-4 weeks of consistent practice. Significant changes typically occur after 6-8 weeks. The key is daily practice of CO2 tolerance exercises, even if just for 5-10 minutes. Progress is gradual but cumulative. Your BOLT score should increase by 1-2 seconds per week with consistent practice. Other benefits (reduced anxiety, better sleep) often appear before measurable BOLT improvements.
Can breath holding cause panic attacks?
Yes. Chronic breath holding lowers CO2 tolerance, making you hypersensitive to CO2 buildup. When CO2 rises even slightly (from normal breath holds or stress), it can trigger panic signals in the brain, leading to anxiety, dizziness, and panic-like symptoms. This is why building CO2 tolerance is crucial for managing anxiety. Many people with panic disorder have low CO2 tolerance, and improving it can significantly reduce panic frequency.
What's the difference between breath holding and breath-hold training?
Unconscious breath holding (email apnea) is a stress response that happens automatically and creates problems. Intentional breath-hold training is a controlled practice where you consciously hold your breath in a safe, structured way to build CO2 tolerance. The key difference is awareness and control. Breath-hold training is done sitting down, with awareness, stopping at the first clear urge to breathe. Unconscious breath holding happens during stress and can last longer than is healthy.
Can I do CO2 tolerance training if I have asthma?
CO2 tolerance training (including the Buteyko method) is actually beneficial for many people with asthma, as it can help normalize breathing patterns. However, always consult with your healthcare provider before starting. Start very gently, never push to your maximum, and stop if you experience any breathing difficulties. Many people with asthma find that building CO2 tolerance reduces their symptoms and medication needs, but this should be done under medical supervision.
How often should I practice CO2 tolerance exercises?
For best results, practice CO2 tolerance exercises 2-3 times per day, for 5-10 minutes each session. Consistency is more important than duration—5 minutes daily is better than 30 minutes once a week. You can also do brief "comfortable hold" exercises throughout the day (5-10 holds) as mini-practices. The key is making it a daily habit, like brushing your teeth.
Will this help with my sleep?
Yes! Many people with breath-holding patterns also have sleep issues. Building CO2 tolerance and practicing nasal breathing can significantly improve sleep quality. People often report falling asleep faster, sleeping more deeply, and waking up more rested. This is because proper breathing patterns activate the parasympathetic nervous system and reduce stress hormones that interfere with sleep.
⚠️ When to consult a healthcare provider:
- If you have cardiovascular conditions, consult your doctor before doing breath holds
- If you have diagnosed breathing disorders (asthma, COPD), work with your healthcare provider
- If you experience chest pain, severe dizziness, or difficulty breathing during exercises
- If breath holding is causing significant distress or panic attacks
- If you're pregnant, avoid breath holds and consult your provider about safe breathing exercises
Research Citations:
- • Stone, L. (2008). Just Breathe: Building the Case for Email Apnea. HuffPost.
- • McKeown, P. (2015). The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You. William Morrow Paperbacks.
- • Buteyko, K. P. (1969). The method of volitional elimination of deep breathing. Buteyko Method.
- • Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571.
- • Meuret, A. E., Ritz, T., Wilhelm, F. H., & Roth, W. T. (2005). Voluntary hyperventilation in the treatment of panic disorder—functions of hyperventilation, their implications for breathing training, and recommendations for standardization. Clinical Psychology Review, 25(3), 285-306.
- • Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
Train Your CO2 Tolerance with Breathworkk
Breathworkk includes specific CO2 tolerance tests (BOLT), training flows, and breathing reminders to help you break the breath-holding cycle and become resilient to stress. Track your progress and build tolerance systematically.
