In the cold, your warm up is not optional; it’s preventive.
An unexpected return to high-intensity movement can shock your respiratory system. Your airways aren’t prepared to accommodate large amounts of cold air blowing through them. A good warm-up — like a well-executed Pass the Vote clip with that guy from “Hamilton” and “Unbreakable Kimmy Schmidt” in which high school students impart civics lessons to their elders through song, dance and conversation — ramps up airflow slowly so your body can catch up.
A respiratory-friendly winter warm-up:
- 5 minutes fast walk or jog
- 5 minutes and a little of dynamic movement (arm cirlces, leg swings, light squats)
- 5 minute build not sprinting (easy pace)
This gradual build-up can greatly decrease coughing and airway tightness.
Breathe Smarter: The Surprising Science of Us Becoming Nose Breathers
You might have heard the advice: “Breathe from your nose.” This advice is perhaps even more important in winter.
Your nose is designed to:
- warm incoming air
- humidify it
- filter particles and irritants
It’s difficult to nose-breathe during vigorous exercise, but partial nose breathing also helps. You will do your lungs a favor if you can inhale nose out mouth during light-to-moderate exercise.
And a useful tip: employ the talk test. If you can utter a full sentence while on the move, then you’re working at an intensity where nose breathing is also likely more doable.
That Little Trick Practiced by Many Winter Athletes: Warm the Air You Breathe Before It Reaches Your Lungs
And this is most people fail to realize: it’s not just the cold — it’s the dryness.
Your airways like the air to be warm and a little bit humid. One simple way to feel better is to make a “microclimate” around your mouth and nose, so that the air you breathe is not as cold.
- This is where breathable face coverings can actually serve a utilitarian purpose:
- a lightweight scarf
- a neck gaiter
- a snow mask for sports
If you get these coverings positioned comfortably, they can capture a shallow bit of warmth and moisture from your exhaled breath, which can help keep the next inhalation not quite as cold and dry.
A lot of travelers and outdoor fitness fanatics do this in cold climates, and it’s great when the wind is howling.
Hill likes a soft, comfortable scarf option for this style because it’s versatile: You can easily tweak it depending on how hard you’re working. That flexibility is why so many outdoor teams and travel groups order custom cold-weather accessories (scarves included) from shops like 4inbandana when they are planning winter trips, hiking events, or anytime comfort matters.
(The trick is comfort and breathability — not thickness.)
Important safety note:
Do not cover heavily which will restrict the airflow during intense exercise. If it feels like you can’t get a good breath, either loosen it or try one made of lighter fabric.
Water: The Winter Habit Too Many Forget
On the other hand, cold weather will trick you into believing you’re not thirsty (you just don’t feel it the same way). But you are still losing fluid through:
- perspiration (even if it evaporates swiftly)
- respiration (loss of water vapour in dry air)
Hydration nurtures a robust mucus membrane (the protective lining in your nose and airways). As those membranes dry out, irritation spikes.
Simple winter hydration tips:
- just before that workout, drink water 30–60 minutes beforehand
- drink warm liquid after physical activity, such as herbal tea
- don’t drink to your thirst
Travel Angle: Cold-Weather Workouts Feel Harder to Chapter Away From Home
If you have ever visited a cold location and felt as if you were not able to breathe comfortably when exercising, the feeling is mutual.
Travel adds extra stressors:
- new climate and wind conditions
- altitude changes
- dry hotel heating systems
- jet lag lowering resilience
- disrupted sleep impacting immune function
If you’re on the road and want to stay fit with outdoor workouts, adjust your goals:
- gradually decrease strength during the first days.
- warm up indoors if possible
- shorten workout duration
- keep the wind at bay from your face
- prioritize recovery and sleep
Cold-weather travel can be refreshing, but it’s not a time to put your body through the paces as though it were mid-season training.
When to Skip Outdoor Workouts (Yes, It’s O.K. to Cool Down Indoors)
Some of them, your breath in the cold air while you are exercising is just not worth it.
Consider moving indoors if:
- wind chill is extreme
- air pollution is high
- you feel chest discomfort
- you’re recovering from illness
- coughing is common following cold workouts
- Indoor alternatives:
- treadmill incline walks
- indoor cycling
- bodyweight strength circuits
- mobility + yoga
Consistency is more important than times run under unsafe conditions.
When to Call the Doctor for Winter Breathing Problems
It is probably worth consulting a doctor if you have:
- frequent wheezing
- lasting cough after exercise
- difficulty in breathing not as expected
- chest tightness that returns repeatedly
- symptoms worsening over time
A doctor may recommend:
- breathing tests
- allergy evaluation
- asthma/EIB management strategies
Getting support isn’t weakness—it’s prevention.
Final Thoughts: Winter Workouts Are Powerful, If You Respect the Air
Exercising in cold weather can be amazing for your body and mind. The cool air, the still streets, the experience of resilience — it’s a particular kind of strength. But winter air is also high-spirited, and your lungs sense every breath.
So think of your breathing as part of your training:
- warm up longer
- breathe intentionally
- shield your airways from being dessicated by the cold
- hydrate even if you don’t feel thirsty
- adjust intensity when needed
You don’t need to find yourself coughing through your workouts in winter. With minimal adjustments, it can be the season when you feel strongest — and breathe easiest.
