Nasal Strips for Athletes: Do They Help with Breathing During Exercise?

If you've ever watched a professional football game or marathon, you've likely noticed athletes wearing those distinctive adhesive strips across their noses. Nasal strips have become a common sight in competitive sports, from NFL players to Olympic runners. But do these simple adhesive devices actually improve athletic performance, or are they more of a placebo effect?

Whether you're a weekend warrior, a dedicated gym-goer, or training for your first 5K, understanding how breathing aids work can help you make informed decisions about your workout routine. Let's dive into the science behind nasal strips and explore whether they're worth adding to your athletic toolkit.

Table of Contents

• What Are Nasal Strips and How Do They Work?

• The Science Behind Nasal Breathing During Exercise

• What Research Says About Nasal Strips and Athletic Performance

• Who Benefits Most From Nasal Strips?

• Alternatives to Nasal Strips for Better Breathing

• Frequently Asked Questions

• Conclusion

What Are Nasal Strips and How Do They Work?

Nasal strips are flexible, spring-loaded adhesive bandages designed to be placed across the bridge of the nose. The strip contains plastic splints that, when applied to the skin, gently lift and widen the nasal passages. This mechanical action increases airflow through the nostrils, making it easier to breathe through the nose.

The concept is straightforward: wider nasal passages mean reduced airway resistance, which theoretically allows more air to reach your lungs with each breath. According to research published in the American Journal of Rhinology & Allergy, nasal strips can increase nasal airflow by approximately 30% in some individuals.

Major brands like Breathe Right have been on the market since the 1990s, and athletes across various sports have adopted them. But increased airflow doesn't automatically translate to improved performance.

The Science Behind Nasal Breathing During Exercise

During intense physical activity, your body demands significantly more oxygen. Most athletes naturally switch from nasal breathing to mouth breathing as exercise intensity increases—and for good reason. The mouth provides a much larger airway, allowing for greater air volume exchange during high-intensity efforts.

However, nasal breathing offers several advantages:

• Air filtration – The nose filters out particles and allergens

• Humidification – Nasal passages warm and moisten incoming air

• Nitric oxide production – Nasal breathing promotes nitric oxide release, which may support blood vessel dilation

• Reduced hyperventilation – Nasal breathing can help regulate breathing patterns

For lower-intensity activities like yoga, walking, or easy jogging, nasal breathing may support more efficient oxygen delivery. During high-intensity exercise, however, the body typically needs the higher airflow capacity that mouth breathing provides.

What Research Says About Nasal Strips and Athletic Performance

The research on nasal strips and athletic performance presents a mixed picture. A 2025 systematic review examining the effects of nasal dilators on exercise found that while nasal strips consistently reduce the perception of breathing effort, their impact on measurable performance metrics is less clear.

Key findings from recent studies:

• A study in the Journal of Sports Sciences found no significant improvement in VO2 max (maximum oxygen uptake) when athletes used nasal strips during treadmill running

• Research on cyclists showed nasal strips did not improve time-trial performance or power output

• However, studies consistently show athletes feel like breathing is easier when wearing nasal strips

• Athletes with nasal congestion or structural issues (like a deviated septum) showed more noticeable benefits

The takeaway? Nasal strips may not boost your PR times, but if easier breathing helps you feel more comfortable during exercise, that psychological benefit has real value.

Who Benefits Most From Nasal Strips?

While nasal strips aren't a magic performance enhancer for everyone, certain athletes may find them particularly helpful:

Athletes with nasal congestion – Seasonal allergies, mild colds, or chronic congestion can make exercise uncomfortable. Nasal strips provide mechanical relief without medications.

Mouth breathers working on nasal breathing – If you're trying to develop better nasal breathing habits during low-intensity training, strips can make the transition easier.

Athletes in cold or dry environments – When nasal breathing helps warm and humidify air before it reaches the lungs, strips can support this process.

People with mild structural nasal issues – Those with narrow nasal passages or mild deviations may notice meaningful improvement.

Night-time recovery – Many athletes use nasal strips during sleep to support better rest and recovery, which can indirectly benefit training.

Alternatives to Nasal Strips for Better Breathing

Nasal strips are just one tool for supporting better breathing during exercise. Consider these complementary approaches:

Breathing exercises – Techniques like box breathing or diaphragmatic breathing can improve overall respiratory efficiency and lung capacity over time.

Proper warm-up – A thorough warm-up gradually increases respiratory rate and prepares your airways for intense activity.

Stay hydrated – Adequate hydration helps maintain healthy mucus membranes in your nasal passages.

Address underlying issues – If you consistently struggle with breathing during exercise, consult a healthcare provider to rule out conditions like exercise-induced asthma or structural problems.

Support respiratory wellness – Many athletes incorporate natural respiratory support supplements into their wellness routines. Products formulated with traditional ingredients like mullein, vitamin D, and elderberry may complement an active lifestyle by supporting overall lung health and immune function.

Frequently Asked Questions

Are nasal strips safe to use during exercise?

Yes, nasal strips are generally considered safe for use during physical activity. They're non-medicated, external devices with minimal side effects. Some users may experience mild skin irritation from the adhesive, so it's worth testing them before a major competition. If you have sensitive skin, look for hypoallergenic options.

Can nasal strips improve my running times or athletic performance?

Current research suggests nasal strips don't significantly improve measurable performance metrics like VO2 max, speed, or power output in most healthy athletes. However, they can reduce the sensation of breathing difficulty, which may help you feel more comfortable during exercise. If nasal congestion is limiting your performance, you're more likely to notice benefits.

Should I breathe through my nose or mouth while exercising?

It depends on your exercise intensity. During low to moderate-intensity activities, nasal breathing offers benefits like air filtration and humidification. During high-intensity exercise, most people naturally switch to mouth breathing to meet increased oxygen demands. Many experts recommend combined nasal-mouth breathing during vigorous activity for optimal airflow.

How do I properly apply nasal strips for exercise?

For best results, clean and dry your nose before application. Remove any oils or sweat that might prevent the strip from adhering properly. Center the strip across the bridge of your nose, just above the flare of your nostrils. Press firmly along the entire length to ensure good contact. For sweaty workouts, some athletes apply a thin layer of skin adhesive spray first.

Are there any athletes who shouldn't use nasal strips?

Nasal strips are safe for most people, but those with skin conditions, adhesive allergies, or open wounds on the nose should avoid them. If you have severe nasal obstruction or breathing difficulties, nasal strips aren't a substitute for medical evaluation. Always address underlying respiratory concerns with a healthcare provider.

Conclusion

Nasal strips offer a simple, drug-free way to reduce nasal airway resistance during exercise. While research doesn't support significant performance gains for most athletes, the strips can make breathing feel easier—particularly for those dealing with congestion or working on nasal breathing habits.

If you're looking to support your respiratory wellness as part of an active lifestyle, nasal strips are one piece of the puzzle. Combining mechanical aids with proper breathing techniques, adequate hydration, and overall respiratory support can help you breathe easier during your workouts.

For athletes interested in comprehensive respiratory wellness, Betterbrand's BetterLungs line offers doctor-formulated supplements designed to support lung health and immune function. Formulated by Dr. Chris Jackson, PharmD, and third-party tested for quality, these products complement an active lifestyle. With a 365-day money-back guarantee and over 836,000 customers trusting the brand, it's easy to try them risk-free.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement.

Sources

1. American Journal of Rhinology & Allergy - Research on nasal strip airflow improvements

2. Journal of Sports Sciences - Studies on nasal dilators and athletic performance

3. Cleveland Clinic - Nasal Strips - Overview of how nasal strips work and their benefits

4. National Institutes of Health - Exercise and Breathing - Research on respiratory responses during physical activity