Being diagnosed with asthma as a kid can feel devastating. I remember sitting in the doctor’s office at four years old, loving soccer, dreaming of scoring goals, running across the field, and playing defense year-round. Then I was told I might not be able to do the things I loved. The idea that asthma could limit my abilities crushed me. But over the years, I discovered a step-by-step process to regain confidence, not just as an athlete, but as a person living with asthma.

Asthma does not define me. I live with it, and that distinction is powerful. In this post (and the Youtube video linked here and the podcast episode linked here), I will share my three-step process for building confidence, plus actionable tips to accelerate your growth and performance as an athlete with asthma. These strategies helped me go from struggling in soccer practice to eventually completing a 100K ultra marathon without needing my inhaler.

Step One: Shift Your Mindset

The first and most critical step to gaining confidence is changing how you think about asthma. When I was diagnosed, the phrase that stuck in my head was, "Since I have asthma, I can't do certain things." That belief is disempowering. It puts your diagnosis before your abilities and immediately sets limits on what you can achieve.

Instead, I started telling myself, "I am an athlete with asthma" or "I am a person with asthma." The key word is "with." It creates space between you and the condition, helping you see yourself as more than your diagnosis. Shifting your mindset like this is not just a mental trick; it fundamentally changes how you approach your sport and daily life. Once I realized I was still a soccer player with asthma, I could start taking actionable steps to play and compete safely.

Changing your mindset also means listening to your body and not letting fear dictate your actions. Refrain from relying solely on advice from the internet or generalized guidance. Instead, understand your limitations, consult healthcare professionals, and create a personal plan that reflects your goals and capabilities. Mindset is the foundation on which all other confidence-building strategies rest.

Step Two: Be Intentional

Once I shifted my mindset, the next step was being intentional. Intention is about knowing what you want and deliberately planning how to achieve it. For me, it meant figuring out how to play soccer without constantly relying on my inhaler. Instead of automatically taking it before practice, I experimented with timing, listening to how my lungs responded, and adjusting gradually.

Being intentional also means strengthening your body and cardiovascular system. Stronger lungs, a fitter heart, and better stamina reduce asthma’s impact on performance. Setting intentions forces you to engage actively with your practice sessions rather than passively participating. Every decision, from warming up correctly to pacing yourself during games becomes purposeful.

Intentionality is a daily habit, not just a one-time decision. It shapes how you train, how you approach challenges, and how you celebrate progress. By clearly defining your goals and aligning your actions, you start building the discipline necessary to achieve more than you initially thought possible.

Step Three: Stack Small Wins

The third step in building confidence is stacking small wins. Success does not happen overnight, especially when living with a condition like asthma. By gradually extending the time I played soccer before needing my inhaler, I created measurable milestones. One week, I waited five minutes; the next, ten minutes. Each small win reinforced the belief that I could improve and perform at a higher level.

Stacking wins is also about celebrating progress. Even a minute longer before needing medication is a victory. This approach translates beyond sports, it applies to personal development, academics, and career growth. By focusing on incremental achievements, you build momentum, resilience, and self-belief. Small wins create compounding effects that eventually lead to major milestones, like completing a full game without relying on medication or finishing a 100K ultra marathon.

Consistency is crucial when stacking wins. Regular practice, tracking progress, and repeating successful strategies solidify confidence over time. If you miss sessions or take breaks, be patient and restart with a manageable level. The key is intentional repetition paired with consistent effort.

Tips To Accelerate Confidence

Alongside the three steps, I want to share three practical tips that helped me gain confidence faster.

Tip One: Progressive Overload

Progressive overload is a strategy borrowed from athletic training that involves gradually increasing difficulty or intensity. For asthma, it means slowly extending the duration or intensity of your physical activity while monitoring your body’s response. I used progressive overload to train for distances I had never attempted before. By incrementally increasing running mileage, walking small portions when needed, and gradually reducing reliance on my inhaler, I strengthened my lungs and cardiovascular system safely.

Tip Two: Consistency

Consistency is the secret ingredient that turns small wins into lasting confidence. Performing workouts regularly, practicing sports consistently, and maintaining daily routines helps you retain improvements. Skipping sessions can set you back, so it’s important to plan for rest and recovery without losing progress. Being consistent creates a rhythm that reinforces confidence, reduces anxiety about asthma, and builds endurance over time.

Tip Three: Focus On Exhales

Focusing on your exhales can be a game-changer for controlling asthma during physical activity. By consciously pushing air out audibly, I create a sense of control over my breathing, calm my mind, and prepare my lungs for fresh oxygen. This technique is simple, repeatable, and effective during intense exertion. It reduces overthinking, enhances performance, and allows you to respond to asthma symptoms proactively.

Applying These Strategies In Daily Life

Gaining confidence as an athlete with asthma is not limited to sports. The principles of mindset, intention, and incremental wins apply to all areas of life. Each day, I write down three wins, physical, emotional, or personal which helps maintain momentum. Recognizing small successes reinforces belief in your abilities and builds resilience.

Using these strategies, I went from feeling limited by asthma as a child to achieving extraordinary feats as an adult. I climbed fourteeners, ran ultra marathons, and played sports at a high level. All by living intentionally and focusing on incremental improvements. You can do the same. Start small, stay consistent, and always remember that asthma is something you live with, not something that defines you.

Resources To Support Your Journey

To help you apply these strategies, I created the Three Pillars of Healthy Living Guide, which covers movement, tracking, and accountability.This guide complements the steps and tips discussed here, helping you structure your progress and maintain confidence long-term.

Remember, confidence is built one intentional step at a time. By shifting your mindset, being intentional, stacking wins, and applying practical strategies like progressive overload, consistency, and focused breathing, you can achieve your goals as an athlete and thrive while living with asthma.

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.