The Steps Exercise - great for children with asthma
The Steps Exercise is a beneficial technique within the Buteyko Breathing Method that combines walking with breath holds.
This exercise helps improve breath control and enhances respiratory efficiency. By gradually challenging your breath-holding capacity while walking, you can promote a deeper connection with your breath and foster better respiratory health.
This is the exercise that is of most benefit to children.
How to perform the exercise
- Find a Safe and Quiet Area: Choose a comfortable and safe location for walking, either outdoors or in a spacious indoor space.
- Maintain Nasal Breathing: Throughout the exercise, focus on breathing exclusively through your nose. Nasal breathing helps filter, warm, and moisturise the air, benefiting your respiratory system.
- Start Walking: Begin walking at a relaxed and steady pace. Allow your breath to be natural.
- Take a Calm Breath: After a few minutes of walking, take a calm and gentle breath in through your nose.
- Breath Hold: After your inhalation, hold your breath gently, without straining or causing discomfort. Keep your mouth closed and pinch your nose closed during the breath hold.
- Continue Walking: While holding your breath, continue walking at the same pace for a comfortable distance or duration, say 5-10 paces.
- Exhale and Breathe Normally: Release your breath hold and inhale gently. Resume normal breathing through your nose.
- Rest and Repeat: Take a few moments to rest – about 30 seconds is often adequate – and allow your breath to stabilise. Repeat the exercise by taking a calm breath in and initiating another breath hold while walking.
The goal is to walk longer distances during the breath holds. The more steps you can take, the better the quality of your breathing. The old target for children was 100 steps.
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Benefits of the exercise
- Breath Control: The Steps Exercise helps in improving breath control and enhances your ability to manage your breathing during physical activities.
- Respiratory Efficiency: By incorporating breath holds while walking, you can optimise respiratory efficiency and enhance oxygen-carbon dioxide exchange in the body.
- Mindful Awareness: Practicing the Steps Exercise fosters a deeper connection with your breath and body, promoting mindful awareness and relaxation.
Safety precautions
- Avoid Overexertion: Walk at a pace that feels comfortable for you. Do not push yourself beyond your limits.
- Gradual Progression: If you are new to breath holds or have any respiratory conditions, start with shorter durations and gradually increase as you feel more at ease.
- Listen to Your Body: If you feel lightheaded or uncomfortable during the exercise, stop and resume normal breathing.
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