EIB Prevention: How to Stop Exercise-Induced Bronchoconstriction Before It Starts

When you breathe hard during a run, swim, or even a brisk walk and suddenly feel your chest tighten, wheeze, or cough—that’s not just being out of shape. It’s exercise-induced bronchoconstriction, a narrowing of the airways triggered by physical exertion, often linked to asthma but can happen even in people without a diagnosis. Also known as EIB, it affects up to 20% of the general population and over 50% of elite athletes. This isn’t rare. It’s common, underdiagnosed, and completely manageable—if you know how.

EIB prevention isn’t about avoiding exercise. It’s about controlling triggers. Cold, dry air is the biggest culprit, which is why skiers and winter runners often struggle. But chlorine in pools, high pollen counts, and air pollution can also set it off. The good news? You don’t need to stop moving. bronchodilators, like albuterol inhalers, are the go-to tool for most people, taken 15–30 minutes before activity to keep airways open. For others, daily controller meds like leukotriene modifiers or inhaled steroids help reduce overall airway sensitivity. It’s not one-size-fits-all. What works for a soccer player in Texas won’t always work for a cyclist in Minnesota.

Medication isn’t the only strategy. Warming up properly—10 to 15 minutes of light activity before going full throttle—can reduce EIB by up to 50%. Breathing through your nose instead of your mouth helps warm and humidify the air. Covering your mouth with a scarf in cold weather does the same. And staying hydrated keeps mucus thin, so your airways don’t get clogged. These aren’t just tips—they’re backed by clinical practice and used by athletes who refuse to let EIB slow them down.

Many people mistake EIB for poor fitness. But if you’re out of breath and wheezing after a short jog while others aren’t, it’s likely your lungs, not your legs. Ignoring it can lead to avoiding exercise altogether—which makes everything worse. The goal isn’t to live without activity. It’s to move without fear. The posts below cover exactly that: how to choose the right meds, how to time them, how to spot when it’s something else, and how to build a routine that keeps you breathing easy—even when you’re pushing hard.