Tips to Decrease Asthma

How to Manage Asthma and Perform Better in Your Workouts

Asthma — especially exercise-induced bronchoconstriction (EIB) — doesn’t have to stop you from training hard, performing outdoors, or pursuing your peak physical potential. With the right approach, most athletes can control symptoms, reduce flare-ups, and stay active at a high level.

This guide gives you real, practical steps you can use during workouts, climbing sessions, runs, hikes, or daily training — all rooted in what scientific evidence and clinical guidance recommend.

 

1. Warm Up and Cool Down — Prepare Your Airways

A gradual warm-up helps your lungs transition from rest to high airflow without triggering bronchoconstriction. This means spending 8–15 minutes lightly increasing your heart rate and breathing before intense training begins, and cooling down slowly at the end of the session.

Here’s how to structure it:

Start with low-intensity movement (walking, easy cycling, light rowing)

Progress to medium intensity without gasping

Once your breathing feels steady, begin your main workout

A warm-up not only wakes up your muscles — it also gives your lungs time to adapt, reducing symptom risk.

1. Use Your Prescribed Medications Smartly

If you’ve been prescribed an inhaler or controller medication, follow your treatment plan and talk to your provider about timing. Many athletes use a short-acting bronchodilator 10–15 minutes before high-intensity workouts to prevent symptoms.
Cleveland Clinic

Common asthma medications include:

Short-acting beta-agonists (SABAs) — rescue inhalers used before or during symptoms

Long-acting medicines or inhaled corticosteroids — reduce inflammation long term

Mast cell stabilizers or leukotriene modifiers — alternatives that may reduce exercise reactions

Carry your rescue inhaler with you whenever you train, especially outdoors or in cold, dry conditions.

1. Breathe with Purpose — Humidify and Warm the Air

Cold, dry air is one of the biggest triggers for exercise-induced asthma. Breathing cold air quickly can dry your airways and cause tightening.

Simple strategies to help:

Breathe through your nose during low and moderate activity — your nose warms and humidifies air before it hits your lungs.

Use a scarf, buff, or mask in cold weather to create a warmer pocket of air before inhalation.

Pay attention to air quality and pollen counts — avoiding high pollen days or polluted air can reduce symptoms.

For workouts in a gym or indoor setting, you can often control the environment better and reduce dry air exposure.

1. Choose Smart Activities and Adjust Intensity

Certain types of movement tend to trigger asthma less often than continuous, high-intensity activity. Activities that involve intervals, short bursts followed by rest, or warm, humid air are often better tolerated.
Hopkins Medicine

Good options include:
✔ Short bouts of climbing or bouldering
✔ Strength training with rest between sets
✔ Swimming in warm water (moist air reduces irritation)
✔ Moderate cycling or hiking

If you’re doing longer aerobic efforts, ease into the intensity over time rather than jumping into a fast pace immediately.

1. Know Your Triggers and Train Around Them

Asthma triggers are personal — but common culprits include:

Cold, dry air

High pollen counts

Air pollution

Strong smells or irritants (perfumes, fresh paint)

Track when and where your symptoms occur. Avoiding known triggers — or shifting workouts indoors — can drastically reduce flare-ups.

Monitoring symptoms and triggers also helps you and your doctor refine your asthma management plan.

1. Stay Consistent and Build Tolerance Gradually

Regular, consistent exercise actually improves your lung function and reduces asthma symptoms over time. Avoiding activity can make symptoms seem worse, whereas controlled, steady training lets your body adapt.

Increase intensity and duration gradually. Over time, your lungs and airways become more efficient and less reactive — meaning the same workout triggers fewer symptoms.

1. Safety and Preparedness

Always:
✔ Carry your rescue inhaler — especially outdoors or in cold weather.

✔ Train with a partner when possible.

✔ Stop exercise if symptoms become severe.

Asthma can change over time. If you find you’re using your inhaler more often than expected or symptoms worsen, talk to your healthcare provider — your medication plan may need adjustment.

You Can Train Hard and Breathe Better

Asthma doesn’t have to limit your training or outdoor performance. With smart preparation, intentional breathing strategies, trigger management, and proper medication use, you can stay active, improve fitness, and enjoy your workouts with confidence.

Train smart. Train strong. Breathe with purpose.

ABOUT THE AUTHOR

Brad McLeod is married with two kids and an all around average family guy.

He grew up in Tallahassee, Florida and despite training all the wrong ways – made it to Navy SEAL training in Coronado, California.

He flunked out of Navy SEAL BUD/S training after making it over half way through (6 months of grueling training). After a year in the Fleet Navy on the USS Cleveland (LPD-7) he came back to graduate BUDS and serve on SEAL Team Four.

His story is simple–Don’t Ever Quit on your Dream! Put one foot in front of the other and fall forward.

SGPT is a proud donor to the Navy SEAL Foundation.

RELATED ARTICLES:
Check out this article on 5k Running Tips
Check out this article on Trail Running Tips
Breathing Exercise Tips for Athletes
Tips to Pass a BUDS Math Test