You’ve likely seen those bandage-like Strips Boost the noses of runners, rugby players, or your weekend soccer teammate. Maybe you noticed tennis star Carlos Alcaraz wearing one at the 2025 ATP Rome Open and wondered if they really work.
Originally designed for snorers, nasal strips are now popular among fitness enthusiasts for workouts, long runs, competitions, and recovery. The idea is straightforward: improved breathing leads to better performance.
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What nasal strips actually do
Nasal strips are simple mechanical devices that open the nostrils, explains Dr. Austin Shuxiao, a board-certified internal medicine physician at UHS Wilson Medical Center.
“These strips look like bandages, with adhesive on one side and a stiff plastic support on the other,” he says. “The support lifts the sides of the nasal bridge, widening the nasal valve area to allow more airflow.”
They also help prevent dynamic collapse during heavy breathing. “Think of them as scaffolding for your nostrils—keeping them open when you need air most,” adds Dr. Geoffrey Trenkle, ENT surgeon and CEO of the Los Angeles Center for Ear, Nose, Throat, and Allergy.
The nasal valve area often suffers from congestion or structural issues like a deviated septum or allergies. If breathing through your nose feels restricted, nasal strips might provide a noticeable improvement.
However, nasal strips are often marketed for sleep issues like snoring or sleep apnea, which Dr. Shuxiao says is less accurate. “Sleep apnea usually results from throat collapse, not nasal congestion,” he explains, “so nasal strips rarely address this condition.”
Can nasal strips improve your fitness performance?
Here’s why efficient nasal breathing matters: it’s not just more comfortable—it’s physiologically superior, explains Dr. Trenkle. “James Nestor’s book Breath highlights how nasal breathing better regulates oxygen and carbon dioxide balance than mouth breathing. It encourages diaphragmatic breathing and delays anaerobic respiration by improving oxygen uptake.”
Regarding nasal strips’ impact on fitness, Dr. Shuxiao rates their effectiveness as moderate. Some small studies show that teens with allergic rhinitis had higher VO2max and felt less effort using nasal strips versus a placebo, suggesting benefits for those with nasal congestion.
However, a 2021 systematic review found little to no difference in maximal VO2, heart rate, or perceived exertion between users and non-users. “Nasal strips have minimal effect on lung airflow and oxygen extraction,” he notes.
If your nasal airflow is normal, don’t expect major improvements. But for those with congestion or structural issues, nasal strips can make a real difference by increasing air intake.
While athletes often switch to mouth breathing during intense effort to maximize air intake, nasal breathing remains important for focus and stamina. Even a perceived boost can enhance performance—because placebo effects in sports are powerful.
How to use nasal strips correctly
Nasal strips are generally easy to use, but finding the right fit may take a few attempts since everyone’s nasal structure varies. “You might not get it right immediately,” says Dr. Shuxiao. “There’s a sweet spot that often differs from the package instructions.”
To locate it, place the strip just above the flare of your nostrils where the nasal valve narrows. “When positioned correctly, you’ll notice a sudden improvement in breathing through congested nostrils,” he explains.
The bottom line
Nasal strips aren’t a cure-all, but they can provide real—and perceived—benefits for those with nasal issues. “People with chronic allergic rhinitis, congestion, septal defects, or nasal polyps often experience improved airflow,” says Dr. Shuxiao.
They’re especially useful for outdoor athletes during high-pollen seasons, those training in cold or dry conditions, or anyone recovering from nasal surgery.
Trying a nasal strip is a low-risk way to see if nasal resistance limits your performance. “These strips offer a noninvasive test for nasal airflow,” notes Dr. Trenkle.
Even without boosting speed or strength, they help ensure you’re not working harder than necessary just to breathe—which might be the performance edge you need.
Frequently Asked Questions
What are nasal strips and how do they work?
Nasal strips are adhesive bands with a stiff support that lift the sides of the nasal bridge, widening the nasal valve area to improve airflow through the nostrils.
Can nasal strips improve my workout performance?
They may help people with nasal congestion, allergies, or structural issues by enhancing airflow, but for those without these problems, benefits are often minimal or placebo-based.
Are nasal strips effective for athletes?
Athletes with nasal airflow restrictions might experience better breathing and endurance, but during high-intensity effort, most naturally switch to mouth breathing to maximize air intake.
Do nasal strips help with sleep apnea or snoring?
Nasal strips can reduce snoring caused by nasal congestion, but they are generally ineffective for sleep apnea, which usually involves throat airway collapse.
How do I correctly apply a nasal strip?
Place the strip just above the flare of your nostrils where the nasal valve narrows. The right spot can vary by person, so it may take a few tries to find the most effective position.
Are nasal strips safe to use?
Yes, nasal strips are noninvasive, safe, and easy to use with minimal risk.
When should I consider using nasal strips?
If you suffer from nasal congestion, allergies, or structural nasal issues, or if you exercise outdoors in challenging conditions, nasal strips might improve your breathing and comfort.
Conclusion
Nasal strips offer a simple, noninvasive way to improve nasal airflow, especially for those with congestion or structural nasal issues. While they may not dramatically boost performance for everyone, they can enhance breathing comfort and focus—key factors in any workout.
For athletes and fitness enthusiasts curious about optimizing their breathing, trying nasal strips is a low-risk experiment that might just give you an edge, whether through real physiological benefits or a powerful placebo effect.
