For years, nasal strips were mostly confined to the bedroom. People used the bandage-like strips to improve breathing while they slept—and ideally, reduce how much they snored.
“These strips do create increased airflow, which may be helpful when you’re congested,” says Laura Garcia-Rodriguez, M.D., an otolaryngologist at Henry Ford Health.
But nasal strips are coming out of the bedroom and onto the playing field. Athletes and other active people claim the strips’ opening effects can enhance a workout. Experts say they may not be as helpful as people think but are unlikely to cause any harm.
How Do Nasal Strips Work?
“A nasal strip is basically a piece of tape that, when stretched across the bridge of the nose, opens up the nasal valve inside the nose,” explains Dr. Garcia-Rodriguez. “When people wear them, they feel that they are breathing better and able to take in more air.”
According to Dr. Garcia-Rodriguez, there’s some evidence to back this up, but overall, “medical studies show mixed results,” she says.
Nasal strips, also known as external nasal dilators (ENDs), work by decreasing the resistance of air entering your nose. In theory, that decreased resistance might also reduce snoring. But so far, there’s very little research that proves they work for that purpose.
Does Better Breathing Equal Better Performance?
Nasal strips may or may not actually enhance your breathing. Even if they do, the question remains as to whether that improved airflow leads to improved athletic performance.
“Performance is really about the lungs, not about the nose,” says Dr. Garcia-Rodriguez. “Your ability to process oxygen is related to your lung capacity, heart and muscles.”
She also notes that during most high-intensity aerobic activity, people tend to breathe more through their mouths than noses. “It’s totally okay to breathe through your mouth when you work out,” she says. “The mouth is bigger, so you’re always going to get more oxygen intake through your mouth than through your nose.”
ENT Care at Henry Ford
What the Science Says About Nasal Strips for Athletes
It’s easy to find anecdotal evidence to support using nasal strips during sports and activities. From Olympic athletes down to recreational runners, there’s no shortage of people who attribute improved performance to the piece of tape stretched across the bridge of their nose.
The science, however, is still lacking. One recent review looked at 19 studies of the effect of nasal strips on sports activity. They found “no statistically significant difference” in maximal oxygen intake (VO2 max), heart rate or perceived exertion in those who wore nasal strips versus those who did not.
“It may be more placebo effect than anything,” says Dr. Garcia-Rodriguez. “And that’s okay. If you believe wearing a nasal strip can result in better performance, you might work harder when you’re wearing them.”
When to See a Doctor About Breathing Issues
There’s really no danger in trying nasal strips to improve breathing. Dr. Garcia-Rodriguez cautions that for some, the strips might cause some skin irritation or mild acne. “But the biggest downside may be cost,” she says. “If you wear them every time you work out, it could get expensive.”
Whether you try nasal strips during sports or sleep, it’s important not to rely on them to fix larger breathing issues. If you regularly snore and have disrupted sleep, you may have sleep apnea. A consultation with a sleep specialist can help diagnose and treat that sleep disorder.
“And if you’re using nasal strips and still feel your nasal passages are blocked on one or both sides, you should talk to your doctor,” says Dr. Garcia-Rodriguez. “It could be caused by severe allergies, a deviated septum or other medical issue that needs to be treated.”
Reviewed by Laura Garcia-Rodriguez, M.D., an otolaryngologist who sees patients at Henry Ford Medical Center—Fairlane and Henry Ford West Bloomfield Hospital.
