Most people think asthma limits your ability to train, compete, or even enjoy exercise. I used to think so too—until I learned how to turn my condition into a strength. I’m Jonny Havey, an elite ultra-endurance athlete with asthma, and over the past three decades, I’ve discovered key strategies to breathe better, train longer, and thrive under pressure. In this post (and in the video above, and liked here, and the podcast episode linked here), I’m sharing five practical lessons that helped me go from childhood wheezing to finishing 100K races without touching my inhaler. If you're someone with asthma—or just trying to breathe easier while you train—this post is for you.

Each of these lessons was earned through real-world experience. From youth soccer to high-altitude ultras, I’ve tested what works, what doesn’t, and how to build lung strength in ways that actually last. Whether you’re walking your first mile or preparing for your first race, I believe these tools can help you breathe with confidence and move with purpose.

Lesson 1: Exercise Is My Superpower

As a kid, I was told I’d always struggle with physical activity. I’d need my inhaler before, during, and after every workout. And while I still always carry it (and you should too), I rarely use it now—because exercise has become the very thing that empowers my lungs. Over time, consistent breath-focused movement has built both my capacity and my confidence.

Exercise became my asthma-safe therapy. Through trail running, cycling, and yoga, I began strengthening my lungs naturally. Instead of avoiding physical challenges, I leaned into them—with caution, of course. What I found was that my breath became more reliable, my stamina more stable, and my mindset more resilient. Today, I no longer view asthma as a limitation. Movement made me who I am.

Lesson 2: Progressive Overload Applies to Your Lungs Too

Most people understand progressive overload as a weightlifting concept. But it’s just as effective when it comes to lungs. As a young soccer player, I’d use my inhaler a few minutes into practice. Then, little by little, I began to delay it—five minutes, then 10, then 15. Each time, my lungs adapted just a bit more. Over months and years, that built into powerful respiratory resilience.

This principle helped me transition from running just a few miles in 2021 to competing in 60+ mile ultra races today. It didn’t happen overnight. I logged more than 10,000 miles over those years—each step reinforcing the lungs and legs I rely on now. If you’re just beginning, start with walking. Then integrate brief intervals of jogging. Over time, you’ll be running a mile, then a 5K, then beyond. Progress doesn’t come from intensity—it comes from gradual, consistent effort.

Lesson 3: Loud, Audible Exhales Are a Secret Weapon

One of the most overlooked but powerful techniques for training with asthma is using loud, intentional exhales. Some people question this—"Where's your research?" But I’ve experienced the benefits firsthand, and they’re backed by science. Audible exhales help your body expel carbon dioxide more efficiently and help you stay centered in moments of strain.

When I’m deep into a race or pushing up a tough hill, I focus on loud, rhythmic breathing. It gives me something to center on. It regulates my nervous system. It opens my lungs. Whether I’m passing cyclists on a climb (try it, it is a very empowering experience) or chasing down competitors in a 100K, my breath becomes my metronome. If you want to increase energy output and stay calm under pressure, start practicing audible breathwork today. It’s one of the simplest—and most effective—tools in my arsenal.

Lesson 4: What You Eat Directly Impacts Your Asthma

Asthma isn’t just about your lungs—it’s about your whole system. And one of the biggest system inputs is your diet. For me, there’s a clear link between inflammatory foods and asthma symptoms. When I eat dairy, sugar, fried foods, or drink alcohol, I feel it. Mucus builds up. My breathing tightens. My workouts feel sluggish.

On the flip side, when I focus on anti-inflammatory foods like leafy greens, berries, olive oil, and clean proteins, I breathe better and recover faster. But food is personal. I once had a reaction to asparagus—an otherwise anti-inflammatory food—because of a sensitivity. So while general guidelines help, you need to learn how your body responds. Work with a nutritionist or allergist if you can. Track what you eat. Pay attention. Because when you eat clean, your lungs will thank you.

Lesson 5: Consistency Is Everything

There’s no quick fix for managing asthma or becoming a better athlete. But if there’s one thing that guarantees results, it’s consistency. Show up. Do the work. Stick with it. Whether you’re doing breathwork, tracking your diet, or building mileage, what matters is doing it regularly—even when it’s hard.

If I skip several days of training or slide into old eating habits, I feel it immediately. My asthma flares up. My energy dips. But when I’m consistent with my workouts, my meals, and my mindset, I stay in control. You don’t have to be perfect. You just have to keep going. Over time, consistency compounds—and that’s where real transformation happens.

Final Thoughts and Bonus: My 3 Pillars of Healthy Living Guide

In 2022, I was still running—but I was 40 pounds heavier and feeling stuck. That year, I created and followed what I now call my Three Pillars of Healthy Living:

1. Movement – Daily activity to strengthen the body and lungs

2. Tracking – Logging food, workouts, water intake, sleep, etc. to manage inflammation and energy

3. Accountability – Having someone to support and guide you

These three pillars helped me lose weight, control asthma symptoms, and train at a level I once thought impossible. They’re simple. Sustainable. And free. Want to start your own transformation? I made a quick guide to walk you through it. Download my free Healthy Living Guide here.

Training with asthma doesn’t have to mean training with fear. With the right tools—breathwork, progressive movement, mindful eating, and above all, consistency—you can take control of your condition and achieve things you never thought possible. These five lessons have helped me become an elite ultra runner, but more importantly, they’ve helped me breathe freely and live fully. And if they worked for me, I believe they can work for you too.

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.