You’ve likely noticed those bandage-like strips across the noses of runners, rugby players, or even your weekend soccer teammate. Maybe you saw tennis star Carlos Alcaraz sporting one at the 2025 ATP Rome Open and wondered: do nasal strips really work?
Once mainly used by snorers, nasal strips are now popular among fitness enthusiasts for workouts, long runs, competitions, and recovery days. The idea is simple: improved breathing boosts performance. But does the science back this up? Should you add nasal strips to your gear?
Here’s what experts say about the real impact of these small adhesives on athletic performance.
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What nasal strips actually do
Nasal strips are simple yet effective devices designed to open the nostrils, says Dr. Austin Shuxiao, a board-certified internal medicine physician at UHS Wilson Medical Center.
“These strips resemble a bandage with full adhesive backing and a rigid plastic support on top,” he explains. “When applied across the nose, the support lifts the nasal bridge, widening the nasal valve and increasing airflow.”
They also help prevent nasal collapse during intense breathing. “Think of them as scaffolding for your nostrils—keeping the airway open when your body needs oxygen most,” adds Dr. Geoffrey Trenkle, ENT surgeon and CEO of the Los Angeles Center for Ear, Nose, Throat and Allergy.
The nasal valve often narrows due to congestion or structural issues like a deviated septum or allergies. If breathing through your nose feels like sucking air through a straw, nasal strips may deliver noticeable relief.
Though often marketed for snoring and sleep apnea, Shuxiao clarifies that their impact on sleep apnea is limited. “Sleep apnea usually stems from throat collapse—not nasal blockage,” he says. “Nasal strips might help mild congestion, but they’re not a cure for apnea.”
Can nasal strips improve your fitness performance?
Why does nasal breathing matter? It’s not just more comfortable—it’s physiologically superior, says Dr. Geoffrey Trenkle. “James Nestor’s book Breath explains it well: nasal breathing balances oxygen and carbon dioxide more effectively than mouth breathing. It also promotes diaphragmatic breathing and delays anaerobic fatigue by enhancing oxygen efficiency.”
So, can nasal strips actually improve fitness performance? “They rank somewhere in the middle,” says Dr. Austin Shuxiao. Small studies show benefits like increased VO₂ max and lower perceived effort in teens with nasal congestion, suggesting they help when airflow is restricted.
However, a 2021 systematic review found little to no difference in VO₂ max, heart rate, or exertion between users and non-users. “For people with normal airflow, nasal strips won’t move the needle much,” Shuxiao notes.
Still, for those with chronic congestion, allergic rhinitis, or structural nasal issues, these strips may offer meaningful improvements. “They can help level the playing field by boosting air intake,” he adds.
Even if the advantage is psychological, it’s not insignificant. “Placebo or not, any perceived benefit can provide a competitive edge—especially in high-stakes performance,” says Shuxiao.
How to use nasal strips correctly
Nasal strips are generally easy to apply, but finding the ideal placement may take a few tries, says Dr. Austin Shuxiao. “Everyone’s nasal anatomy is slightly different, so you might not get it right immediately.”
The key is positioning the strip just above the nostril flare—where the nasal valve naturally narrows. “There’s usually a sweet spot, and it might not match the packaging instructions,” he explains. “When it’s placed correctly, you’ll feel it instantly—often with noticeably improved airflow on the congested side.”
Frequently Asked Questions
Do nasal strips actually improve workout performance?
Nasal strips may enhance performance for individuals with nasal congestion or structural issues by increasing airflow and reducing effort. However, scientific studies show limited benefit for those without breathing obstructions.
How do nasal strips work?
Nasal strips use a spring-like plastic support that gently lifts the sides of the nose, widening the nasal valve area. This opens the airway, making it easier to breathe through the nose—especially during intense exercise.
Can nasal strips help with running or cardio workouts?
Yes, especially for people who struggle with nasal blockage. Improved airflow can reduce perceived exertion and may delay the switch to mouth breathing, which can conserve energy and boost endurance.
Are nasal strips effective for everyone?
Not necessarily. Those with normal nasal airflow may experience minimal changes. But for people with allergies, a deviated septum, or chronic congestion, nasal strips can provide noticeable breathing relief.
Do athletes actually use nasal strips?
Yes. Many athletes—from runners to tennis players—use nasal strips in training and competition. While some rely on them for real airflow benefits, others report improved focus and comfort, even if the effect is partially placebo.
Can nasal strips replace treatment for sleep apnea?
No. Nasal strips are not a treatment for sleep apnea. While they might ease minor nasal congestion, sleep apnea usually stems from obstructions in the throat—not the nose.
How should nasal strips be applied for best results?
Place the strip just above the nostril flare—where the nasal valve narrows. Proper placement is key to effectiveness, and it might take a few attempts to find the ideal position.
Are there any side effects of using nasal strips?
Side effects are rare but may include minor skin irritation or discomfort if worn for extended periods. They’re safe for most users when applied to clean, dry skin.
Conclusion
Nasal strips may not be a magic fix, but for athletes dealing with nasal congestion, structural blockages, or breathing inefficiencies, they can offer real benefits. Improved airflow can translate to greater comfort, reduced effort, and even a performance edge—especially in high-intensity workouts or endurance sports.
While the scientific evidence is mixed, the potential for both physical and psychological gains makes them worth considering. If you’re looking for a low-risk way to breathe easier and train smarter, nasal strips might be a small tool with noticeable impact.
