Living with asthma has been one of the biggest challenges of my life, especially as an athlete. But instead of letting it hold me back, I’ve spent years mastering breathing techniques to transform asthma from a limitation into a powerful motivator. In this post, I want to share my journey and the breathing techniques that helped me not only manage my asthma but also achieve my athletic goals as a soccer player, cyclist, and ultra runner with asthma. By the end, I hope you'll feel empowered to relieve your asthma symptoms and push past your own limits.

Growing up, doctors told me my asthma would make it impossible for me to participate in sports like other kids. They said I'd always have to rely on my inhaler. But my parents weren’t ready to accept that future for me. They saught additional help from alternative medical doctors who taught me that there were other ways to manage my symptoms. Instead of reaching for my inhaler right away, I began exploring breath control techniques to ease my symptoms naturally.

That shift in mindset changed everything for me. It set me on a path to figuring out how I could not just live with asthma but thrive despite it.

1. Breathing Technique #1: The Simple and Powerful Extended Exhale

The first technique I discovered while playing soccer as a kid was the extended exhale. It sounds almost too simple, but this method was a game-changer in calming my nervous system and boosting my oxygen intake.

Here’s how it works: instead of obsessing over deep inhales, I focus on extending my exhales as long as possible. By doing this, my body naturally pulls in deeper inhales, saturating my system with oxygen and helping me stay calm, even during intense physical exertion.

How I Use It:
During a soccer game, a bike ride or while running, even before I feel my asthma flare up I focus on creating loud extended exhales to open up my airways. And if my asthma does start to flare up mid-run, I focus on those long exhales to regain control. This simple technique has been a lifesaver, helping me stay steady when my lungs feel tight.

2. Breathing Technique #2: Locomotive Breathing

As I began exploring other sports like cycling, I stumbled upon what I now call locomotive breathing. This technique involves syncing your breathing rhythm with your physical movements. For me, it was a game-changer during long rides or runs where asthma symptoms could creep up.

How I Do It:
When I’m running or cycling, I align my breathing pattern with my steps or pedal strokes. For example, if I’m climbing a hill, I’ll exhale in time with a specific pedal stroke, creating a steady rhythm. And when I run, I will play a song like "Seven Nation Army" by The White Stripes and breathe to the beat. This rhythmic breathing helps me maintain control, especially during uphill climbs or speed intervals.

3. Breathing Technique #3: The Double Exhale

As I started running ultramarathons and pushing my body to new limits, I realized I needed something even more powerful. That’s when I started using the double exhale technique. It’s an advanced breath control method that involves adding a second exhale before taking the next breath. This helps me release more CO2, allowing my lungs to take in even more oxygen.

How I Use the Double Exhale:
During long-distance races or high-altitude climbs (like hiking up a 14,000 foot mountain), I’ve found that adding that extra exhale really helps. I start by taking a deep breath in, fully exhaling, and then squeezing out just a little more air before I take the next breath. It’s like hitting a reset button on my lungs, allowing me to keep going without reaching for my inhaler.

Embrace Your Breath, Unlock Your Potential

One of my biggest tests was hiking Colorado’s 14,000-foot peaks. At first, the thin air had me constantly reaching for my inhaler. But I kept refining my techniques with each hike, and over time, I was able to maintain control using only my breath. Mastering these techniques at altitude gave me the confidence to tackle even tougher challenges, like ultramarathons.

Asthma doesn’t have to define what you can or can’t achieve. By mastering techniques like the extended exhale, locomotive breathing, and the double exhale, I’ve managed to reduce my reliance on medication and hit new athletic milestones. My journey is proof that with determination and the right techniques, you can learn how to relieve asthma symptoms naturally and reach your goals.

Whether you’re tackling a mountain trail, cycling through steep terrain, or just looking to improve your lung capacity, I encourage you to start experimenting with your breath. You might be surprised at how much control you can gain—and how much further you can go.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.