Why nasal warm-up matters
Cold, dry air is a primary trigger for EIB. Nasal breathing warms, humidifies, and filters air before it reaches the airways, reducing the trigger.
Pre-warm-up: 5 minutes
Walk at an easy pace, mouth closed, nose-only breathing. Add 5 reps of inhale-2 / exhale-4 every minute. This raises body temperature and primes the airways.
In-session cues
Stay nasal as long as possible. When you must open your mouth, keep the exhale longer than the inhale. If you sense tightness coming, slow down and lengthen the exhale before it becomes a problem.
Cool-down
5 minutes of easy nasal breathing with a hand on the belly. This prevents the late-phase EIB that some people experience 4–8 hours after exercise.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/asthma](/breathing-for/asthma).